6 Reasons Why Your Muscle-Building Workout Isn’t Building Muscle.

You're welcome.

Increasing strength and building muscle mass is a common fitness goal. But often, guys and gals aren’t seeing the results that they had hoped for. Here are 7 reasons why:

  1. You aren’t sleeping enough. It’s 5am as I write this post, so I feel a bit like I’m throwing stones in a glass house. But it’s true: During sleep – especially deep sleep – the body is able to repair and rebuild the muscle fibers that are destroyed during exercise. 8 hours is the recommendation.
  2. You aren’t getting enough protein. Diet is important. Protein is the building blocks for muscles; if you’re not getting enough of it, then your muscles won’t be able to rebuild after they broken down from exercise. Find out how much and what kind of protein you should be taking.
  3. You are over-training. Your muscles need time to recover; if you train the same muscle groups each day, then you’re not giving them enough time to rebuild. Therefore, it makes sense to break your workout up. Do legs one day, arms another, and so on. Need help? Check out my fitness routine for ideas.
  4. You are consuming too much alcohol. Don’t tell the boys of Jersey Shore, but alcohol abuse has a negative impact on muscle growth. Technically, alcohol slows down protein synthesis, lowers testosterone (a muscle building hormone), leads to dehydration (water is needed for muscle-building!), drains your body of vitamins and increases fat storage. Yikes!
  5. You aren’t progressively overloading your muscles. If you’re not increasing the weight or number of reps, of course your muscle won’t grow. Keep pushing yourself. If you’ve done 8 reps at 45 lbs for three weeks, go for 6 reps at 50 lbs. Then 8 reps at 50 lbs. And so on. Remember, if your goal is to build muscle, you want to do low reps of heavy weights.
  6. Your workout is stale. Remember: Your muscles adapt to a routine, and if you’ve been doing the same thing over and over again, it’s possible that your muscles have just adjusted accordingly and are no longer challenged. In addition to progressively overloading your muscles, switch up your exercises.

Are you not seeing the muscle-building results that you’re trying to work towards? Let me know in the comments below.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. I really need to work on getting more sleep lol, silly University keeping me up all night XD

  2. I need help with motivation I just can seem to get any and just end up seeing any exercise as a tedius task and bot worth doing, help please.

  3. Definitely not overloading my muscles… I just find it tough doing a complete set of greater weights without someone to spot me. I don’t want the weights to drop on my face…

  4. Love the Italian soccer team pic…
    Have you tried P90X?

  5. Christopher says:


  6. “6 Reasons Why… Here are 7 reasons why:”
    :)) good post` seeing results` thanks*

  7. thanks davey i heart ur advice!

    haha is it just me but does anyone else just love the pictures davey puts with his articles? ur articles are like heaven hahaha 🙂

  8. This is a genuine and giving some true info for those that are new to the concept of muscle building. I Love this approach to do, To make me fit in my daily life . I Prefer and I want to go with this . Thank you .

  9. High good fat and high protein along with plenty of muscle mass building excersizes will deffinetly help prevent fat storage, but that’s just a part of the game unfortunately. You’re most likely genetically designed to put on some flub when you gain muscle, I know I am.

  10. Im not sure of a good eating schedule and what to eat at what times. i go to the gym in the early morning about 4am for about 45min and eat every two hours. Not sure what best to eat at what times???? i

    I also do cardio 3 evenings a week and on weekends.

  11. im tring to bulk up

  12. After I initially commented I seem to have clicked the -Notify me when new comments are added- checkbox and now every time a comment is added I recieve
    4 emails with the exact same comment. There has to be an easy method you are able to remove me from that service?
    Many thanks!

  13. Nice blog here! Also your site loads up fast! What host are you using?
    Can I get your affiliate link to your host? I wish my web site loaded up as fast as yours lol

  14. Thank you for any other informative blog. Where else may I get that kind of
    information written in such an ideal way? I have a venture
    that I am simply now working on, and I have been on the look out for such info.

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