{"id":150302312656,"date":"2022-11-04T22:24:32","date_gmt":"2022-11-05T02:24:32","guid":{"rendered":"https:\/\/bioptimizers.com\/blog\/?p=150302312656"},"modified":"2025-12-01T13:20:16","modified_gmt":"2025-12-01T18:20:16","slug":"reasons-not-gaining-muscles","status":"publish","type":"post","link":"https:\/\/bioptimizers.com\/blog\/reasons-not-gaining-muscles\/","title":{"rendered":"7 Reasons You\u2019re Not Gaining Muscles"},"content":{"rendered":"\n<p>As a result, many people, some of them call themselves <em>hardgainers,<\/em> struggle for years with very little muscle gain results to show for it.<\/p>\n\n\n\n<p>In this article, we\u2019ll cover 7 commonly overlooked factors that can keep you from achieving the muscle growth of your dreams.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. You\u2019re not eating enough calories<\/h2>\n\n\n\n<p>The anabolic process requires a lot of energy to build muscles. Your body burns around 2500 &#8211; 2800 calories to synthesize each pound of lean muscle. This means you need to consume more calories than you burn.&nbsp;<\/p>\n\n\n\n<p>First, start with finding out how many calories you burn each day.&nbsp;<\/p>\n\n\n\n<p>Estimating calorie expenditure could be tricky, especially because the daily requirements vary from person to person. It depends on your activity levels, muscle mass, age, gender, and many other factors. The only way to accurately measure calorie expenditure is to measure all the oxygen and carbon dioxide that comes out of you, which is only possible in a metabolic chamber in a research facility.<\/p>\n\n\n\n<p>Instead, you can plug in a few numbers into a formula that can help you estimate your daily calorie expenditure, such as the Harris-Benedict BMR formula. It\u2019s a relatively good estimate of daily caloric expenditure. However, it may not be accurate for those who are very muscular or very fat.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"685\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/118-1-1024x685.png\" alt=\"pasta plate \" class=\"wp-image-150302312658\" srcset=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/118-1-1024x685.png 1024w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/118-1-768x514.png 768w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/118-1-1536x1028.png 1536w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/118-1.png 1614w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>There are two steps to calorie calculation through this formula:&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Step 1: Estimate your basal metabolic rate (BMR)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>For men:<\/strong><\/li>\n\n\n\n<li>BMR = 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) &#8211; (6.755 x age in years)<\/li>\n\n\n\n<li>Or<\/li>\n\n\n\n<li>BMR = 66.47 + (13.75 x weight in\u00a0 pounds x 0.4536) + (5.003 x height in inch x 2.54) &#8211; (6.755 x age in years)<\/li>\n\n\n\n<li><strong>For women:<\/strong><\/li>\n\n\n\n<li>BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) &#8211; (4.676 x age in years)<\/li>\n\n\n\n<li>Or<\/li>\n\n\n\n<li>BMR = 655.1 + (9.563 x weight in pounds x 0.4536) + (1.850 x height in inch x 2.54) &#8211; (4.676 x age in years)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Step 2: Estimate your active metabolic rate (AMR)<\/h3>\n\n\n\n<p>Multiply your AMR with a specified number for various activity levels.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sedentary lifestyle AMR = BMR x 1.2<\/li>\n\n\n\n<li>Slightly active lifestyle (exercise 1\u20133 days\/week) AMR = BMR x 1.375<\/li>\n\n\n\n<li>Moderately active lifestyle (exercise 3\u20135 days\/week) AMR = BMR x 1.55<\/li>\n\n\n\n<li>Active lifestyle (exercise 6\u20137 days\/week) AMR = BMR x 1.725<\/li>\n\n\n\n<li>Very active lifestyle (hard exercise 6\u20137 days\/week) AMR = BMR x 1.9<\/li>\n<\/ul>\n\n\n\n<p>So, if you are a 40-year-old male with a moderately active lifestyle and are 183 cm (72 inches) in height and weigh 85 kg (187.3 lb), then your BMR would be:\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><em>BMR = 66.47 + (13.75 x 85) + (5.003 x 183) &#8211; (6.755 x 40)<\/em><em>BMR = 1881 calories\/day<\/em><em>Now, AMR = BMR x 1.55 = 2916 calories\/day<\/em><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Then, your total daily calorie requirement is therefore 2916 calories if you wish to maintain your current weight. Building muscles would require more calories than 2916. It\u2019s a good idea to start with 500 extra calories per day, so you will consume around 3416 calories\/day. Then, <a href=\"https:\/\/bioptimizers.com\/blog\/ways-to-know-if-youre-losing-fat\/\">monitor for muscle and fat gain<\/a> after a few weeks and adjust accordingly.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. You\u2019re not eating enough protein<\/h2>\n\n\n\n<p>Protein is the #1 most important macronutrient for muscle gain, weight loss, and better athletic performance. It\u2019s a key nutrient for muscle protein synthesis and helps repair muscle fibers. Protein is a part of several crucial body processes and is also a building block for hormones and enzymes. The amount of muscle proteins in your body exceeds that of other proteins. That\u2019s why adequate protein intake is essential for muscle building and effective muscle functions. Now, how much protein intake do you need?<\/p>\n\n\n\n<p>Protein needs vary from person to person. Factors like activity level, weight, height, and others affect individual protein requirements. Many people rely on the<a href=\"https:\/\/bioptimizers.com\/blog\/problems-with-the-rda-rdi\/\" target=\"_blank\" rel=\"noreferrer noopener\"> recommended daily allowance (RDAs) <\/a>to check their micro and macronutrient needs. However, you should remember that RDA is the bare minimal intake. Most people need more to stay healthy, and even more for muscle maintenance and enhancing muscle mass. If you do intense physical activity for muscle building, consider taking 1.6-2.4 g\/kg (0.73-1.10 g\/lb) protein.<span class=\"custom-citation\" data-id=\"ref-1\"><\/span><\/p>\n\n\n\n<p>Aside from eating enough protein every day, you should also spread it out across all your meals. How often you eat the protein is also important because the more frequently you cross the mTOR activation threshold, the more often you\u2019ll stimulate muscle protein synthesis. The upper daily intake of 0.998 g\/lb body weight\/day requires 0.249 g\/lb of body weight\/meal spread out over four meals.<span class=\"custom-citation\" data-id=\"ref-2\"><\/span> Consider adding protein to each meal of the day.&nbsp;<\/p>\n\n\n\n<p>Looking for some ways to increase your protein intake? <a href=\"https:\/\/bioptimizers.com\/blog\/how-to-increase-your-protein-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\">Read our article <\/a>on 13 Ways to Increase Your Protein Intake.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"685\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/218-1-1024x685.png\" alt=\"woman drinking protein shake \" class=\"wp-image-150302312659\" srcset=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/218-1-1024x685.png 1024w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/218-1-768x514.png 768w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/218-1-1536x1028.png 1536w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/218-1.png 1614w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">3. You\u2019re not sleeping enough or your sleep quality sucks<\/h2>\n\n\n\n<p>Disrupted sleep could lead to fat gain and muscle loss.<span class=\"custom-citation\" data-id=\"ref-3\"><\/span> Persistent sleep loss could be a potent catabolic stressor, which reduces muscle function and may impair muscle protein metabolism.<span class=\"custom-citation\" data-id=\"ref-4\"><\/span> Even one sleepless night can affect the anabolic processes.&nbsp;<\/p>\n\n\n\n<p>To make matters worse, a single night of sleep deprivation could reduce plasma testosterone\u2014an important hormone for building muscle mass\u2014by 24%.<span class=\"custom-citation\" data-id=\"ref-4\"><\/span>&nbsp;<\/p>\n\n\n\n<p>Sleep is also important for muscle strength. People with shorter sleep duration tend to be weaker than those sleeping for adequate hours.<span class=\"custom-citation\" data-id=\"ref-5\"><\/span> You must be wondering how many hours count as adequate sleep.&nbsp;<\/p>\n\n\n\n<p>Seven to nine hours of quality sleep every night is best.<span class=\"custom-citation\" data-id=\"ref-3\"><\/span> If you have a relatively more active lifestyle, aim for the higher end of this range. Note that daytime naps do not replace nighttime sleep, although they might help reduce the effects of sleep deprivation.<\/p>\n\n\n\n<p>While sleep duration is crucial for anabolic muscle growth, sleep quality matters too. Factors like how quickly you fall asleep and the number of times you wake up during the night are also part of your sleep quality.<span class=\"custom-citation\" data-id=\"ref-6\"><\/span>&nbsp;<\/p>\n\n\n\n<p>Creating healthy sleep habits is a great way to improve both sleep quality and duration. Refer to this article to learn about optimizing your sleep quality: <a href=\"https:\/\/bioptimizers.com\/blog\/how-to-maximize-your-sleep-quality\/\">How to Maximize Your Sleep Quality for Optimal Health, Muscles, and Performance<\/a>.<\/p>\n\n\n\n<p>If nothing you do makes you wake up feeling rested, speak to your doctor about getting a sleep study to rule out sleep disorders.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Your vitamin D levels are low or suboptimal<\/h2>\n\n\n\n<p>More than 40% of Americans have insufficient vitamin D levels. It is an important steroid hormone for muscle growth.<span class=\"custom-citation\" data-id=\"ref-7\"><\/span> Low or suboptimal vitamin D can have a negative impact on muscle cell function. Moreover, vitamin D affects leptin, a hormone that regulates appetite and fat storage. It is also crucial for muscle mitochondria to provide enough energy for your muscle cells. Besides, vitamin D deficiency can contribute to weak and small muscles.<span class=\"custom-citation\" data-id=\"ref-7\"><\/span><\/p>\n\n\n\n<p>The sun is a great source of vitamin D. Sadly, for most people, sun exposure is only enough to prevent rickets but it is not enough to achieve optimal health and muscle mass. If you live in colder climates, you\u2019ll most likely need vitamin D supplements to safely optimize your levels. Doses of up to 4,000 IU\/day are safe and effective, although some people need higher doses to bring their levels into the optimal range of 30 &#8211; 40 ng\/mL.<span class=\"custom-citation\" data-id=\"ref-8\"><\/span> Also, vitamin D supplementation may have a favorable effect on testosterone which helps grow muscle mass.<span class=\"custom-citation\" data-id=\"ref-9\"><\/span><span class=\"custom-citation\" data-id=\"ref-10\"><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Your testosterone is suboptimal<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/414-2-1024x683.png\" alt=\"testosterone lab test tub\" class=\"wp-image-150302312660\" srcset=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/414-2-1024x683.png 1024w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/414-2-768x512.png 768w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/414-2-1536x1025.png 1536w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/414-2.png 1619w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Testosterone is a hormone that plays an important role in the body. In men, it helps regulate bone mass, fat distribution, muscle strength, sex drive, and more. In both genders, it helps increase muscle protein synthesis and ultimately increases muscle mass.<span class=\"custom-citation\" data-id=\"ref-11\"><\/span>&nbsp;<\/p>\n\n\n\n<p>Most cases of suboptimal testosterone come from diet and lifestyle factors. So, you want to work on the following factors before considering adding testosterone or other steroid hormone precursors.<\/p>\n\n\n\n<p>Common natural ways to boost testosterone include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Exercise, especially resistance training<\/strong><span class=\"custom-citation\" data-id=\"ref-12\"><\/span><\/li>\n\n\n\n<li>Diet<span class=\"custom-citation\" data-id=\"ref-13\"><\/span><\/li>\n\n\n\n<li><strong>Adequate sleep and healthy circadian rhythm<\/strong><span class=\"custom-citation\" data-id=\"ref-14\"><\/span><\/li>\n\n\n\n<li>Ginger extract<span class=\"custom-citation\" data-id=\"ref-15\"><\/span><\/li>\n\n\n\n<li><strong>Vitamin D supplements<\/strong><span class=\"custom-citation\" data-id=\"ref-10\"><\/span><\/li>\n<\/ul>\n\n\n\n<p>Whereas, factors that can reduce testosterone are:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Unmanaged stress<\/strong><span class=\"custom-citation\" data-id=\"ref-16\"><\/span><\/li>\n\n\n\n<li>Excessive sugar intake and insulin resistance<span class=\"custom-citation\" data-id=\"ref-17\"><\/span><span class=\"custom-citation\" data-id=\"ref-18\"><\/span><span class=\"custom-citation\" data-id=\"ref-19\"><\/span><\/li>\n\n\n\n<li><strong>Prolonged calorie deficit<\/strong><span class=\"custom-citation\" data-id=\"ref-20\"><\/span><\/li>\n\n\n\n<li>Poor sleep and circadian rhythm<span class=\"custom-citation\" data-id=\"ref-14\"><\/span>\u00a0<\/li>\n\n\n\n<li><strong>Insulin resistance and poor blood sugar control<\/strong><span class=\"custom-citation\" data-id=\"ref-21\"><\/span><\/li>\n\n\n\n<li>Alcohol<span class=\"custom-citation\" data-id=\"ref-22\"><\/span><\/li>\n\n\n\n<li><strong>Obesity<\/strong><span class=\"custom-citation\" data-id=\"ref-23\"><\/span><\/li>\n<\/ul>\n\n\n\n<p>You may have heard the myth that high-fat foods decrease testosterone levels. The truth is that being fat can reduce testosterone, but eating fat doesn\u2019t necessarily make you fat\u2013calories do! In contrast, a low-fat diet could also reduce testosterone because you need fat and cholesterol to build the hormone.<span class=\"custom-citation\" data-id=\"ref-24\"><\/span> A safer option is to choose healthy fat sources and include some of them in your diet and overall daily calorie limit rather than avoiding fat altogether.&nbsp;<\/p>\n\n\n\n<p>Foods that help naturally optimize testosterone and muscle mass include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fatty fish like sardines and salmon<\/strong><\/li>\n\n\n\n<li>Leafy greens<\/li>\n\n\n\n<li><strong>Avocados<\/strong><\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li><strong>Red meat<\/strong><\/li>\n\n\n\n<li>Seafood, since they\u2019re rich in zinc and selenium<span class=\"custom-citation\" data-id=\"ref-25\"><\/span>\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Red meat from grass-fed and pasture-raised sources is also great for testosterone as it is a rich source of arachidonic acid and cholesterol. Cholesterol is a key building block of testosterone.<span class=\"custom-citation\" data-id=\"ref-26\"><\/span> Whereas, arachidonic acid is essential to responses to strength training and is a major component of your muscles. Prostaglandins produced from arachidonic acid promote protein synthesis and skeletal muscle fiber growth.<span class=\"custom-citation\" data-id=\"ref-27\"><\/span><span class=\"custom-citation\" data-id=\"ref-28\"><\/span>&nbsp;<\/p>\n\n\n\n<p>Getting your testosterone into optimal range can improve all aspects of your health and well-being. Consider the above-mentioned natural options to boost testosterone before opting for hormone replacement therapy because once you get on it, coming off it can be quite challenging.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6. Your growth hormone levels are suboptimal<\/h2>\n\n\n\n<p>Human growth hormone (HGH) is a hormone produced by a gland in the brain. It is an essential hormone that plays a central role in your growth during childhood and adolescence. Later in adult life, HGH promotes muscle protein synthesis and muscle growth.<span class=\"custom-citation\" data-id=\"ref-29\"><\/span>&nbsp; Adults with HGH deficiency could develop the following issues:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poor health\u00a0<\/li>\n\n\n\n<li>Increased body fat<\/li>\n\n\n\n<li>Weak muscles and bones<\/li>\n<\/ul>\n\n\n\n<p>The positive association of HGH with muscle growth makes it popular among athletes and bodybuilders. For the same reason, HGH and drugs that increase it are on a list of banned substances for most sports. However, you can attempt to improve your circulating HGH levels naturally.&nbsp;<\/p>\n\n\n\n<p>Growth hormone increases during deep sleep, fasting, intensive physical activity like heavy squats, and heat or cold exposure. You can also attempt to boost the growth hormone through foods with amino acids like fish, beans, and dairy. Supplements containing arginine, glutamine, glycine, lysine, and ornithine also help enhance hGH.<span class=\"custom-citation\" data-id=\"ref-30\"><\/span><span class=\"custom-citation\" data-id=\"ref-31\"><\/span><span class=\"custom-citation\" data-id=\"ref-32\"><\/span> A 30-minute sauna session is also helpful in increasing HGH levels.<span class=\"custom-citation\" data-id=\"ref-33\"><\/span> Lastly, you want to <a rel=\"noreferrer noopener\" href=\"https:\/\/bioptimizers.com\/blog\/how-to-maximize-your-sleep-quality\/\" target=\"_blank\">optimize your sleep<\/a> to promote the best growth hormone secretion every night.<span class=\"custom-citation\" data-id=\"ref-34\"><\/span><span class=\"custom-citation\" data-id=\"ref-35\"><\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"686\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/Blog-assets-6-1-1024x686.png\" alt=\"growth hormone notebook\" class=\"wp-image-150302312661\" srcset=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/Blog-assets-6-1-1024x686.png 1024w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/Blog-assets-6-1-768x514.png 768w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/Blog-assets-6-1-1536x1028.png 1536w, https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2022\/11\/Blog-assets-6-1.png 1613w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">7. You\u2019re not stimulating your mTOR enough<\/h2>\n\n\n\n<p>Mammalian target of rapamycin (mTOR) is an important protein that participates in controlling various cell functions. It regulates cell growth and protein synthesis.<span class=\"custom-citation\" data-id=\"ref-36\"><\/span> It also helps increase muscle size and strength by facilitating muscle protein synthesis.<span class=\"custom-citation\" data-id=\"ref-37\"><\/span><\/p>\n\n\n\n<p>One of the powerful mTOR stimulants is the amino acid leucine. An increase in leucine concentration signals to mTOR that adequate dietary protein is available to synthesize new muscle protein. As a result, mTOR gets activated. Leucine-rich foods are one option to boost mTOR. You can usually get enough leucine (3 grams) by eating a serving of protein-rich food that contains about 30 grams of proteins in each meal.<\/p>\n\n\n\n<p>Supplements containing 3 grams of leucine before exercise or consuming enough proteins in each meal can help activate mTOR.<span class=\"custom-citation\" data-id=\"ref-38\"><\/span><span class=\"custom-citation\" data-id=\"ref-39\"><\/span><span class=\"custom-citation\" data-id=\"ref-40\"><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p>Growing muscles can improve your aesthetics, performance, and longevity. Many people struggle for years to gain muscles because they make the mistakes outlined above. To successfully grow muscles, you need to eat enough calories and protein, sleep well, and pay attention to these other factors.<\/p>\n\n\n<div class=\"fl-builder-content fl-builder-content-150302315219 fl-builder-template fl-builder-module-template fl-builder-global-templates-locked\" data-post-id=\"150302315219\"><div class=\"fl-module fl-module-html fl-node-64abe2660afe3\" data-node=\"64abe2660afe3\">\n\t<div class=\"fl-module-content fl-node-content\">\n\t\t<div class=\"fl-html\">\n\t<a href=\"https:\/\/bioptimizers.com\/shop\/products\/ultimate-nutrition-system\" title=\"Available Now | The Ultimate Nutrition Bible\" style=\"outline:none;text-decoration:none;border:0;\" target=\"_blank\">\n<picture>\n    <source media=\"(max-width: 640px) and (min-width: 1px)\" srcset=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2023\/09\/f864d239-f820-4150-bdea-e4537b48a02f.png\" type=\"image\/jpg\">\n    <source srcset=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2023\/09\/c2f987c7-839d-40af-b07e-89040571fa8c.png\" type=\"image\/jpg\">\n    <img decoding=\"async\" src=\"https:\/\/bioptimizers.com\/blog\/wp-content\/uploads\/2023\/09\/c2f987c7-839d-40af-b07e-89040571fa8c.png\" load=\"lazy\" alt=\"Grab The Ultimate Nutrition Bible Now\">\n<\/picture>\n<\/a>\n<center>Ad<\/center>\n<\/div>\n\t<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Many people tend to overlook the importance of nutrition when it comes to their muscle-building efforts. They focus on strength training, but not crucial anabolic (muscle-building) factors like eating enough calories and protein, vitamin D optimization, and sleep quality.<\/p>\n","protected":false},"author":45,"featured_media":150302312659,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[32],"tags":[],"class_list":["post-150302312656","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Reasons You\u2019re Not Gaining Muscles - BIOptimizers Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bioptimizers.com\/blog\/reasons-not-gaining-muscles\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Reasons You\u2019re Not Gaining Muscles - BIOptimizers Blog\" \/>\n<meta property=\"og:description\" content=\"Many people tend to overlook the importance of nutrition when it comes to their muscle-building efforts. 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