Why Am I Not Gaining Muscle? 14 Training & Nutrition Tweaks That Work

1

Your Training Is Random: The Importance of Structure and Consistency

Jumping from exercise to exercise without a plan won't get you anywhere. "Random exercises get you random results," says our fitness team at Ascend. Gaining strength and muscle results from progressive overload, or gradually increasing stress on your body through:

• Resistance - Increasing the weight you're lifting over time
• Volume - Adding more sets and reps to your workouts
• Time Under Tension - Controlling the pace of each rep

When you're not planning your workouts, you're likely not balancing out the time you spend on each muscle group or adding stress progressively and productively.

The Fix

The easiest way to ensure you're achieving progressive overload—in a way that's also safe and gradual so you won't get injured or burn out too soon, is to follow a well-balanced program that fits your goals, works all your major muscle groups each week, and gets progressively challenging.

Consistent Variation

Once you've picked your program, stick with it and be patient. "Stay consistent for at least two if not four weeks," says our fitness team. That doesn't mean your workouts will be boring, though. Programs can be varied without being random. From week to week, slight variations in exercise selection or rep range will keep you engaged while focusing on the larger goal.

The scientifically backed training programs by Ascend check all the boxes, feature expert guidance, and will safeguard you from lifting weights but not gaining muscle.

2

You're Underfueling: Why Eating Enough Is Critical for Muscle Gain

You might think you need to cut calories if you're trying to get lean and see muscle definition. But eating too little isn't the way to go, either. "You can't drive intensity if you've got no gas in the tank," says our nutrition team. "How can you build muscle if you're depleting it of energy sources?"

The Fix

Instead of restricting calories or following a strict diet, try to include a mix of food groups such as vegetables, complex carbohydrates (whole grains, beans, and legumes), and, most importantly, ample protein. Protein is essential for muscle growth and should be consumed on workout and rest days.

Optimizing Protein Intake for Muscle Hypertrophy

Even though the recommended dietary allowance (RDA) for protein is 0.8 to 1 gram per kilogram of body weight per day, you should increase that number to see significant gains. A meta-analysis of studies has shown that if you want to gain muscle mass and strength, you should eat closer to 1.6 grams of protein per kilogram of body weight per day.

The type of protein you include in your diet is essential. We recommend including a variety of protein throughout the week, including:

• Dairy (greek yogurt, eggs)
• Beef (steak, lean ground beef)
• Poultry (chicken breast)
• Seeds (hemp, chia, flax)
• Eggs (with yolk & without)
• Whey Protein Isolate

Each protein source includes a full spectrum of branched-chain amino acids, which are the building blocks of your highly sought-after muscle. If you haven't included foods with a complete amino acid profile in your diet, it could be another reason you can't build muscle mass.

3

You're Not Doing Enough Accessory Work: Why Muscles Need Support Too

Big compound lifts such as squats, deadlifts, and bench presses get a lot of attention—and with good reason. These multi-joint exercises strengthen your body's largest muscles, improve functional movement patterns, and boost metabolism by increasing lean muscle mass. But that doesn't mean you can forget about strengthening smaller muscles.

You might not do enough accessory work if you lift weights but do not gain muscle. "When we're talking about building muscles, specifically in hypertrophy, you really want to target more isolation exercises," says our training team.

Ascend users who performed more tricep-isolation work saw more significant improvements in their bench press strength.

The Fix

Continue compound exercises, but add accessory moves to round out your training. Along with supercharging your gains in specific areas, accessory work also improves your performance in compound exercises by building supporting muscles. One way to do this is by incorporating isolation exercises to complement your primary lift in a workout.

For example, if your main lift is a deadlift, our training team suggests adding barbell hip thrusts to isolate the glutes.

4

You're Rushing Your Reps: Why Tempo is Key for Muscle Growth

You can't hurry through your workouts when you're looking to see significant increases in muscle size. "Hypertrophy is about mechanical tension," says our fitness team. "I'm more concerned about time under tension, meaning I feel the weight the entire way down and the entire way up."

In one study, participants who performed leg extensions at a rate of six seconds up and six seconds down saw more significant increases in muscle protein synthesis than those who did their reps at a faster tempo of one second up and one second down.

The Fix

Slow down! It can be easy to feel like you're doing more work by pushing hard and fast, but you'll see more hypertrophy gains by increasing your time under tension. Ascend measures this metric to compare how much time you spend under tension in each workout.

Eccentric training (focusing on the lowering phase of an exercise) has also been shown to increase muscle growth. Don't rush your rest periods, either. In one study, participants who rested three minutes between sets saw a more significant increase in muscular strength and size than those who rested for just one minute.

5

You're Not Lifting Heavy Enough

According to our strength coaches, if you're trying to build muscle, you should be lifting heavy enough to feel like you could do no more than two additional reps (known as reps in reserve) when you finish your set. "It's not hitting failure, but if you feel like you could rip out another 5, 8, or 10 reps, it's way too light," they say. "A lot of people underestimate what they can do and they lift a little bit too light."

The Fix

Figuring out how much weight to use in a specific exercise to get close to failure can be confusing. One method is to figure out your 1-rep max for each exercise (the most you can lift for a single rep) and then work at 70 to 80 percent of that weight, the recommended range for hypertrophy training.

Practical Intensity Assessment Through Rep Estimation

A 1-rep-max test can be very intense and may require a spotter, so you can also follow our guidelines and estimate how many additional reps you could do at the end of your set. Be honest with yourself—if your reps feel effortless and you think you could crank out a bunch more, you likely need to go heavier.

Ascend takes the guesswork out of the equation by giving you personalized weight recommendations for each exercise and set. As you strengthen and your estimated 1-rep max increases, Ascend will keep increasing your resistance to maintain the challenge.

6

You're Not Getting Enough Sleep: Recovery Starts with Zzzs

When you break down your muscles during a challenging workout, you need enough sleep to recover and work out at full intensity. "People who consistently get less than six hours of sleep have an elevated heart rate and are more prone to injury," says our recovery specialists.

The Fix

While you should be aiming for seven to nine hours of sleep, you must also get enough deep sleep. That's where the recovery magic happens. "The only thing you can do is get more overall time in bed because deep sleep and REM sleep are a percentage of total sleep time," says our sleep team.

Optimizing Sleep Environment

"You can't control your stages of sleep, but you can ensure you set aside enough time for sleep." To get the most out of your time spent in bed, we suggest keeping your bedroom temperature around 65 degrees and making your room as dark as possible, either with blackout shades or an eye mask.

Our recovery team recommends turning off electronics at least one hour before bed and consuming your last meal at least two hours before bedtime. "If you're eating super close to bedtime, your body is still trying to digest that food," they say.

Naps as Strategic Recovery

"That's going to inhibit your ability to fall asleep and stay asleep." If you're having trouble getting enough sleep at night, there's nothing wrong with napping during the day. "Bank sleep when you can, get well rested when you can, and use naps to play catch up when you can't, because we all have limitations."

7

Your Form is Off: The Importance of Proper Technique for Muscle Growth

Just going through the motions in your lifting and not focusing on your form can easily result in lifting weights but not building muscle. "I think of building muscle like a loaded stretch," says our coaching team. "I want to feel the elongation of the muscle and then I want to pull through the entire range to complete [the lift]."

According to one study, lifting with proper form through your entire range of motion is more effective at building strength than working in a smaller range of motion.

The Fix

Our trainers say focusing on mobility before adding resistance can help with form. If you have limited mobility, try adding an extended warmup to your workouts, targeting the areas you plan on working (like the hips and hamstrings for deadlifts), or use your off days from lifting to focus on stretching.

Improving your range of motion through mobility work also helps you work your muscles through a more complete range, which leads to better muscle growth and development.

Other form fixes include working with a trainer to get feedback on your technique, filming yourself to review your form, or using lighter weights until you master the movement. Ascend's video analysis feature can help you identify form issues and suggest corrections to maximize your gains.

8

You're Overtraining: Recovery is When Growth Happens

Muscle growth doesn't happen in the gym—it happens when you're resting. When you train, you create micro-tears in your muscle fibers. Your body then repairs these tears during rest periods, making the muscles stronger and larger than before.

If you're training the same muscle groups every day or not giving your body enough time to recover between workouts, you're interfering with this repair process. "Your muscles need a minimum of 48 hours to recover from intense training," explains our recovery specialist.

The Fix

Instead of training the same muscle groups every day, follow a split routine. This could be an upper/lower body split, a push/pull/legs split, or another variation that allows each muscle group at least 48 hours of rest between workouts.

Pay attention to signs of overtraining like persistent fatigue, decreased performance, frequent injuries, or mood changes. If you notice these symptoms, it's time to dial back your training intensity or frequency. Ascend can help you design a balanced training schedule that optimizes both work and recovery periods.

9

You Need More Workout Variety: Shock Your Muscles with New Stimuli

Your body is incredibly adaptable. When you repeat the same workout for too long, your muscles become efficient at performing those specific movements, which means they don't need to adapt further by growing larger or stronger.

"Your body adapts to stress in about 4-6 weeks," says our strength coach. "After that period, you need to introduce new stimuli to continue making progress."

The Fix

Periodically change your workout variables like exercise selection, rep ranges, rest periods, volume, or training methods. You don't need to completely overhaul your program every few weeks, but small changes can make a big difference.

For example, if you've been doing 3 sets of 10 reps for all exercises, try changing to 4 sets of 8 reps with heavier weights or 3 sets of 12-15 reps with lighter weights. You could also introduce advanced techniques like drop sets, supersets, or rest-pause training once adaptation has occurred.

Ascend's adaptive training algorithms automatically adjust your workout variables based on your progress data, ensuring you're always providing your muscles with new challenges for continued growth.

10

You're Drinking Too Much Alcohol: The Hidden Muscle-Building Saboteur

Alcohol can significantly impair your muscle-building efforts in multiple ways. Research shows that alcohol consumption can reduce protein synthesis by up to 30% and impair muscle recovery after exercise.

"Alcohol disrupts hormonal balance by reducing testosterone and increasing cortisol, creating a catabolic environment that breaks down muscle instead of building it," explains our nutrition expert. "It also interferes with sleep quality, which is crucial for recovery and growth."

The Fix

You don't necessarily need to eliminate alcohol completely, but moderation is key. Limit consumption to no more than 1-2 drinks per week, and avoid drinking within 24-48 hours of intense training sessions.

If you do drink, stay hydrated by alternating alcoholic beverages with water and choose lower-calorie options when possible. Be extra diligent about your nutrition on days when you consume alcohol to offset some of its negative effects.

Ascend's nutrition tracking can help you monitor how alcohol affects your overall calorie intake and progress, providing data-driven insights about how your drinking habits might be impacting your muscle-building goals.

11

You're Dehydrated: Water is Essential for Muscle Function

Water makes up about 75% of muscle tissue, making proper hydration crucial for muscle growth and performance. Dehydration reduces strength, decreases endurance, impairs nutrient transport, and slows recovery—all factors that directly impact your ability to build muscle.

"Even mild dehydration of just 2-3% of your body weight can reduce performance by up to 20%," notes our hydration specialist. "Most people are chronically dehydrated without realizing it."

The Fix

Aim to drink at least 0.5-1 ounce of water per pound of body weight daily, with additional fluid intake during and after workouts. For a 180-pound person, that's a minimum of 90-180 ounces (2.7-5.3 liters) per day.

Monitor your hydration status by checking your urine color—it should be pale yellow, not dark or bright yellow. Consider adding electrolytes to your water during intense training sessions, especially if you sweat heavily.

Track your water intake alongside your macros in the Ascend app to ensure you're consistently meeting your hydration needs. Our smart reminders can help you stay on top of your fluid intake throughout the day.

12

Your Supplement Choices Need Refinement: Quality Over Quantity

The supplement industry is filled with products promising miraculous muscle gains, but many fall short of their claims. While supplements can be beneficial, they should complement a solid nutrition and training foundation, not replace it.

"Many people waste money on ineffective supplements while neglecting the fundamentals," says our supplement expert. "Focus on the few supplements with strong scientific evidence before trying the latest trendy product."

The Fix

Start with the supplements that have the most research supporting their effectiveness for muscle growth:

• Whey Protein - Convenient source of high-quality protein for meeting daily protein targets
• Creatine Monohydrate - Improves strength, power output, and muscle volume
• Vitamin D - Essential for muscle function and recovery, especially if you have limited sun exposure
• Omega-3 Fatty Acids - Support recovery and reduce inflammation

Timing matters too. Take protein within the anabolic window after training, creatine consistently regardless of timing, and spread other supplements throughout the day as needed. Ascend can help you track your supplement intake and correlate it with your progress to determine what's actually working for your body.

13

Your Post-Workout Nutrition Needs Optimization: The Recovery Window

What you eat after your workout significantly impacts your body's ability to recover and build muscle. The post-workout period, often called the "anabolic window," is when your muscles are most receptive to nutrients for repair and growth.

"After intense training, your muscles are like sponges, ready to absorb nutrients to begin the repair process," explains our nutrition scientist. "Missing this opportunity can slow your progress, especially if you train fasted or haven't eaten for several hours before your workout."

The Fix

Aim to consume a meal or shake containing both protein and carbohydrates within 30-60 minutes after your workout. A good starting point is 20-40 grams of high-quality protein and 40-80 grams of carbohydrates, depending on your body size and the intensity of your workout.

The protein provides amino acids for muscle repair, while carbohydrates replenish glycogen stores and create an insulin response that helps shuttle nutrients into the muscles. Including some healthy fats won't hurt, but prioritize protein and carbs immediately post-workout.

Use Ascend's meal planning and quick-log features to ensure you always have an appropriate post-workout meal ready. Our AI can suggest optimal post-workout nutrition based on your specific training session and goals.

14

You Lack Accountability and Planning: Track Your Progress

Building muscle requires consistent effort over time. Without a structured plan and a way to track your progress, it's easy to fall into the trap of random workouts that don't contribute to your long-term goals.

"The people who make the most impressive physique transformations are those who track their workouts, nutrition, and progress meticulously," notes our coaching director. "What gets measured gets improved."

The Fix

Implement a comprehensive tracking system for your fitness journey:

• Workout Tracking - Record exercises, sets, reps, weights, and rest periods
• Nutrition Tracking - Monitor daily calories, macros, and meal timing
• Body Measurements - Take regular photos and measurements beyond just weight
• Progress Indicators - Track energy levels, sleep quality, and recovery metrics

Consider finding a workout partner, hiring a coach, or joining a community that shares your fitness goals. External accountability dramatically increases adherence to your program, especially on days when motivation is low.

Ascend brings all these tracking elements together in one intuitive platform, allowing you to visualize your progress and identify exactly what's working and what needs adjustment. Our AI coach provides real-time feedback and accountability to keep you on track toward your muscle-building goals.