Why You Dont Gain Muscle After Workout?

But that’s the man I remember who used to crush the guy in the gym. Six days a week, he lifted weights, always did cardio and ate only clean proteins, low sugars and low fats. He learned how to acquire muscle and was on a mission to improve his body, at the same time being lean, solid and muscular. This notion of a physical transition overshadowed his every moment of awakening.

He thought that finally he would lose all of his extra fat and build quality muscle after what he had put his body through.

Months passed by, and when he got a glance of himself in the mirror, he remembered something. He looked long and hard, and the “beast” he thought was in the gym was not what he saw. He saw a guy who didn’t look like he was lifting weights at all. Now if you want to know how to build muscle faster, then check this guide to build muscle easily as well.

Why You Dont Gain Muscle After Workout?

If you are reminded of yourself or someone you know by this storey, listen up. You don’t really need to work harder to build quality weight and get better at the same time; you need to work smarter. Here’s what it takes you to do.

body workout


You can’t recuperate if you exercise too hard. Except the gym, the body builds muscles, not in the gym. Lifting weights only allows the body the opportunity to adapt, and so you need to encourage it to adapt by adequate rest, sleep and diet. Neglecting to do so will lead you to overtrain, make no improvements, and lose your muscle mass, perhaps.


We all know that healthy nutrition and exercise is important, but a healthy diet does not mean neglecting those foods or macros in favour of attempting to stay “clean.” A calorie surplus of at least 15 percent of what you consume to sustain is needed for the right diet to create muscle. Also, the diet must be healthy. I’ve found that protein is not the only important thing we need to be balanced and build muscle. Do not ignore carbs and fats, because the improvements can just be impeded.


How much are you doing, and what sort of cardio? I covered this in regards to weight loss, but body growth is also affected by it. This is important, since the body would not see optimum adaptations to resistance training if you do too much cardio. You’re working a distinct energy system from the one engaged in resistance exercise while you’re doing steady-state cardio, and so much of it literally shrinks your muscles and robs you of size and strength.

Doing extra cardio means you will waste calories that could be put to use, using a lot of cellular resources to create new muscle. It is not possible to replenish this energy deficit by oxidising carbohydrates and fat, so the body resorts to breaking muscle fibers.

Rep ranges and overload

In the strength and conditioning world, it is widely agreed that the optimum rep range should be around 10 to induce hypertrophy; and another rep should be almost impossible to do. The 10-rep range puts just enough caloric tension on the body to maximise hormone concentrations and overwhelm the muscles mechanically, calling on them to expand.

The “overload” theory says that the body adapts to training stress, but it works harder or longer than necessary. The body adjusts to withstand the elevated tension if overload is seen steadily and consistently. In order to advance, you must then begin to overwhelm the machine.

iFitzone – Health and Performance Studio

  • 9587 Weston Rd, Vaughan, Woodbridge, ON L4H 3A5, Canada
  • 647-834-4348
  • Mon – Fri (08.30 am – 09.00 PM), Sat (09.00 am – 03.00 PM)
  • 834508876354015, -79.55652755897812

iFitzone is located at 9587 Weston Rd, Vaughan, Woodbridge, ON L4H 3A5, nearby Vellore Hall Park (Woodbridge, ON L4H 3A5), Matthew Park (1 Villa Royale Ave, Woodbridge, ON L4H 2Z7), Starling Park, 131 Starling Blvd, Woodbridge, ON L4H 2T9, and Comdel Park, 60 Comdel Blvd, Woodbridge, ON L4H 2P9.