5 Reasons Why You Are Not Building Lean Muscles And How to Solve It

5 Reasons Why You Are Not Building Muscles and How to Solve itSo you are working out hard in the gym to build some lean muscles and getting the body of your dreams? But so far, you haven’t seen any good results from all the hard work you have put into your work outs?

But so far, you haven’t seen any good results from all the hard work you have put into your workouts?

If yes, then I suggest that you spend the next couple of minutes on this article. Here we are going to reveal 5 reasons why you are not building any lean muscles despite working out hard.

On top of that, we are also going to reveal how you can solve these 5 reasons so you can move on with your muscle building and get some good results.

Let’s start.

Your Muscle Building Diet is Out of Wack

At this point, you probably already know how important it is to get your proteins with each of your meals. However, many guys seem to completely forget that carbohydrates, fats, and micronutrients are just as important as your proteins.

You have to create a synergistic effect in your body, feeding it with all the essential nutrients it needs for recovery and growth.

If you are only focusing on your proteins, you are not going to build any lean muscles and strength.

How to Solve This Issue

Don’t believe that carbohydrates are going to make you fat. It is a myth that derives from the old high protein diets like the Atkins Diet. Remember too many calories overall is going to make you fat, including proteins.

So make sure to get some potatoes, brown rice, and plenty of vegetables in each of your meals.

To get started optimizing your diet ty to take a look at this diet for bulking. It comes with a complete plan on exactly what to eat and what time.

You Have Low Levels of Testosterone

Having proper testosterone levels is vital to your success as a muscle builder. With that being said, it is important to stress out that you don’t have to turn into anabolic steroids or hormones to ensure your testosterone levels are high enough.

Low levels of testosterone make it difficult to build lean muscles and strength. It is because testosterone is needed to signal to the brain that it is time to create lean muscles, strength for then to grow lean muscles.

Solving Low Testosterone Issues

You can do a lot yourself when it comes to increasing your testosterone levels. First, make sure to get a couple of whole eggs in the morning. Both the whites and the yolk are great when you want to increase your testosterone levels.

Also, make sure that you are getting the zinc your body needs from your diet. But don’t go overboard here. Too much zinc has a toxic effect on your body.

If you are older, like 30+ you can with significant benefits using a supplement like Testogen, it is a male enhancement supplement that will help you to produce more testosterone and release free testosterone in your body.

If you are below 30 years of age, you should use Trenorol instead. It comes with a different set of ingredients that will help especially younger guys with their levels of testosterone.

Also, take a look at this article to learn more about male enhancement supplements if it also affects your sex life.

Your Nitric Oxide Levels Are Low

Many guys working out in the gym have never heard about nitric oxide levels. However, it is one of the most overlooked factors in muscle building. For lean muscles and strength, you want your No2 levels as high as possible since it becomes easier to transport important nutrients to your muscles.

Higher levels of nitric oxide naturally improve your blood flow and expand the inner walls of your blood vessels, so there is room for more blood and nutrients, so to say.

Solving Your Nitric Oxide Issues

L-Arginine and L-Citrulline are two important amino acids when we speak of No2 levels. You have to make sure to get plenty of both through your diet. Alternatively, you can get started using a supplement like Crazybulk D-Bal which gives you a high dosage of both amino acids, to boost your nitric oxide levels.

Using a supplement like No2 Power Blast is a good idea because it can be quite hard to get enough L-Arginine and L-Citrulline from your diet.

You Are Building Lean Muscles But Have too Much Body Fat

We all want that well-defined separation between our muscles that makes us stand out compared to the other guys. However, if you have too much body fat it is difficult to see that definition, and you will look more like a refrigerator.

If you recognize this situation, it is time for you to cut off body fat and get shredded.

How to Cut Body Fat

Reducing body fat your goal is to get rid of body fat and maintain your muscle mass. It means that every regular weight loss diet is out of the question because they will shrink your muscles.

Make sure you are still getting your carbohydrates but cut off one-quarter of them in each of your meals. If you feel hungry, you can replace that quarter with vegetables to make you feel full and satisfied.

The next step is to increase your cardiovascular workouts to around 30 to 45 minutes after your weight lifting workout. It will cut off the necessary amount of calories to promote a fat loss.

Finally, you should get started using a supplement like Phen Q diet pills to help to boost your metabolism and improve your fat burning. It is the perfect weight loss supplement for this because it helps you to cut calories without low-calorie dieting.

You can also check out Garcinia Cambogia weight loss supplement which is a great alternative.

You Are Doing Your Workouts All Wrong

Finally, there is the question of how you are working out? Are you staying in the gym for hours? Do you spend too much time on your smartphone while working out?

There are a lot of different factors playing a role here, so your workouts are not as effective as you think they are.

How to Make Your Workouts More Effective

I could spend the next couple of hours explaining how to make your workouts more efficient. But instead, I will account for a couple of basic that will improve your training by 90%.

Make Sure Not to Stay Longer Than an Hour

Have a plan regarding what muscles and what exercises you are going to do in the gym. Make sure not to stay longer than an hour and do your workouts with a high intensity, where you push yourself.

Keep your smartphone in the locker room and keep your focus on the weights you are going to lift.

Do a Split Routine

Instead of doing a full-body workout three times a week you might as well do a split routine where you are targeting different muscles on different days.

With this approach, you can train up to 6 times during the week and pay much more attention to each of your muscles. At the same time, you will still be able to give them plenty of rest between your workouts.

Respect Your Pre and Post Workout Meals

Regarding your pre and post-workout meals are vital to your success. Get a pre-workout meal or snack around an hour before your training. At this meal, you can also consume your supplements in case you want to boost your nitric oxide or testosterone levels.

Your post-workout meal should be consumed no later than an hour after your workout. Here you can get a protein shake or similar.

Make Sure To Get Plenty of Rest

Sleep and rest are just as important as your training. Make sure to get the amount of sleep your body requires each night and get plenty of rest between your workouts.

When doing a split routine there is no problem in going 5 or 6 times per week, just make sure you are not training the same muscles two days in a row.


Finally, 5 reasons why you are not building lean muscles and how to solve these issues. Remember muscle building is continuous learning so always stay updated with the latest news in muscle building.