muscle building mistakes

10 Reasons Your Muscles Are Not Growing – Muscle Building Mistakes

Sometimes, the little things make all the difference between small gains and big ones. If you’re looking to pack on some serious muscle, then pay attention to the mistakes that most people make when trying to build muscle and avoid them so that you can finally start seeing some results. Here are some of the most common muscle building mistakes that many men and women make and what you can do to overcome them!

1. Improper Nutrition

If you don’t feed your muscles the nutrients, they need to grow, then it is impossible for them to grow. Let’s take a look at some of the top muscle building mistakes and how to fix them: 

Not eating enough protein: Eating enough protein is essential for muscle growth. Shoot for 1g per pound of body weight; if you weight 120 pounds, eat 120 grams of protein every day. Eat quality food sources of protein such as chicken breast, lean ground beef, fish like salmon or tuna, eggs, yogurt, cottage cheese etc. NUTRIENT DEFICIENCY: You’re not going to build big muscles when you’re deficient in certain vitamins and minerals that are important for muscle growth.

2. Dehydration

The human body is comprised of 60% water. In order to function properly, it needs a minimum of 8 cups (64 ounces) of water each day. If you do not drink enough water your body will not be able to flush out toxins and will become dehydrated. When the body is dehydrated, it can’t function properly and muscle building becomes more difficult.

Drinking enough water can help you build muscle faster by increasing your energy levels and reducing fatigue while exercising. It also helps to repair muscles after workouts and reduces the risk of injury because muscles need hydration in order to work correctly.

3. Lack Of Sleep

Sleep is important for muscle growth, so make sure you get enough of it every night. A lack of sleep can also have an impact on your hormone levels, which is not ideal for building muscle. If you’re running late for work and need to skip a nap, try to catch up as soon as possible by getting a little extra shut-eye at the end of your day.

4. Overtraining – Muscle Building Mistakes

The number one reason why your muscles are not growing is overtraining. If you keep working for the same muscle group, you will get exhausted and stop responding to your workouts. To prevent this from happening, make sure to mix up your exercises and give your muscles a break.

5. Not having good fats.

Adding good fats to your diet will help your muscles grow. You can achieve this by eating foods such as avocados, nuts and seeds, olive oil, and grass-fed meats.

6. Doing cardio wrong way – Muscle Building Mistakes

The most common mistake people make when doing cardio is not allowing for a proper warm-up. Once your body is warmed up and ready to go, it will be able to work at its full potential. If you don’t allow for a proper warm-up, your body won’t be able to utilize the best form and technique, which will hinder muscle building.

Another mistake that people often make when doing cardio is not getting the right amount of rest in between workouts.

7. You only train trophy muscle – Train legs.

This is one of the most common mistakes beginners make. They focus solely on training their chest and arms while neglecting their core, back and legs. The result is a disproportionate body that lacks muscle tone and definition. Getting to your goal will be much easier if you start by building up all your muscles equally from the beginning.

8. Not Eating Enough Carbs – Muscle Building Mistakes

One of the most common muscle building mistakes is not eating enough carbs. Carbs are essential for producing energy, which is necessary to build muscle. If your body doesn’t have enough energy, it will break down its muscles for fuel instead of using that energy to repair and grow muscles. So make sure to eat a healthy amount of carbs every day!

9. Not Lifting Enough Weight

If you’re not lifting enough weight, your muscles won’t grow. You’ll be able to do more reps and still see the same results. 

The maximum amount of muscle growth occurs when you lift at least 85% of your one-rep max or a weight that’s heavy enough so that the last two or three reps feel really challenging. 

Many people believe that if they don’t feel like they’re working hard enough, then it’s time to increase their weight.

10. Not Using the Mind-Muscle Connection

The first mistake that many people make is not using the mind-muscle connection. When you’re working out, you need to focus on the muscle that you’re targeting and contract it fully. You also need to keep your mind in the present and avoid thinking of anything else while you’re doing your exercises.

11. Not Stretching Enough – Muscle Building Mistakes

Stretch yourself before and after your workouts to increase your flexibility, and make sure that you are giving yourself enough time to stretch. Flexibility is key when it comes to building muscle mass, so if you aren’t stretching enough, this could be why you’re not seeing the results that you want.

Key Takeaways

1. You’re not eating enough protein.

2. You’re not lifting heavy enough weights.

3. You’re not getting enough sleep.

4. You don’t have a good training program in place to build muscle and strength at the same time.

5. You’re not following a proper nutrition plan that will give you the nutrients you need to build muscle fast, including protein and carbs with each meal, plus an extra shake or two before and after workouts for optimal recovery of your muscles and energy levels


If you’re not seeing the progress you want, it’s time to take a look at what you’re doing and make some changes. Look at these reasons outlined in this post and try to see if they apply to your situation. And if they do, don’t be afraid to experiment with something new until you find a routine that works for you!

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