Why Your Muscle Gain Is Stalling (and How to Restart It)
Why Your Muscle Gain Is Stalling (and How to Restart It)
You're training diligently, counting your protein... and yet your muscles aren't responding? Don't panic: several factors, often overlooked or unknown, can block your progress. Discover the 7 main reasons and our tips for getting back on track.
1. Insufficient calorie and protein intake
Blockage #1: You're not eating enough.
To build muscle, your body needs two things:
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A moderate caloric surplus (approximately +200 to +400 kcal/day) to provide energy to your cells.
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A protein intake of at least 1.6 g per kilo of body weight (or even up to 2 g/kg if you are very active), spread out over the day.
Happyness Food Tip : Create high-protein “mini-meals” (cottage cheese, hard-boiled eggs, whey shake) to achieve your goals without feeling heavy.
2. The absence of progressive overload
Muscle only grows if it's challenged. Doing the same weights and repetitions over and over again won't force it to adapt.
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Vary the intensities : regularly increase the weights (+2.5–5% every week or every two weeks).
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Play with repetitions and tempos : mix heavy blocks (4–6 reps) and lighter blocks (10–15 reps) to stimulate all muscle fibers.
Happyness Food Tip : Systematically record your performance in a notebook or app to visualize your progress and adjust your overload.
3. Unbalanced training (too much cardio, not enough strength training)
Cardio is great for your health, but too much of it can hinder muscle gain by increasing your calorie needs and putting too much strain on your recovery.
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Limit intense cardio to 2–3 short sessions (20–30 min) per week.
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Prioritize weight training and multi-joint exercises (squat, bench press, pull) which recruit a maximum number of fibers.
Happyness Food Tip : Combine cardio and strength training in circuit format (light HIIT) to maintain a good balance without weighing on your muscle growth.
4. Insufficient recovery and sleep
It's during rest that your muscles repair and grow. Poor quality sleep (less than 7 hours, interrupted cycles) slows the secretion of anabolic hormones (testosterone, growth hormone).
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Aim for 7 to 9 hours of sleep per night.
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Establish a routine : set bedtimes and wake-up times, cool bedroom, no screens before bed.
Happyness Food Tip : A little “relaxing infusion + gentle stretching” ritual can greatly improve your quality of sleep.
5. Neglected hydration and micronutrients
Water makes up up to 75% of muscle: without optimal hydration (2–3 L/day), your cells struggle to function and repair themselves. Likewise, vitamins and minerals (magnesium, zinc, B vitamins) are essential for protein metabolism.
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Drink regularly , even if you are not thirsty.
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Target your intake of colorful vegetables, oilseeds and seafood to cover your micronutrient needs.
Happyness Food Tip : Prepare lemon-mint or cucumber-ginger infused water to vary the pleasures and boost your hydration.
6. Chronic stress and poor hormonal balance
Constant stress elevates your levels of cortisol , the "catabolic" hormone that accelerates muscle breakdown and slows testosterone synthesis. As a result, your workouts are less productive and your recovery is compromised.
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Incorporate anti-stress breaks : meditation, walking in nature, conscious breathing.
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Adopt an anti-inflammatory diet (omega-3, turmeric, red fruits) to contain the release of cortisol.
Happyness Food Tip : Our magnolia and rhodiola supplements help regulate your stress without drowsiness.
7. A lack of consistency and follow-up
Consistency is the foundation of any muscle gain. A few sporadic sessions or intermittent, scrupulous dieting are not enough.
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Plan your sessions over 8–12 weeks and stick to it.
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Track your macros without obsession, but with rigor, and adjust them each month according to your progress.
Happyness Food Tip : Download our “Progress Tracker” sheet to check off your sessions, record your measurements and visualize your progress.
Conclusion: Unlock your muscular potential
Losing your brakes is above all about understanding where you are and acting in a targeted manner .
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Eat enough (calories & protein)
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Stimulate your muscles (progressive overload)
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Optimize your recovery (sleep & hydration)
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Manage your stress and stay consistent
With Happyness Food , you are never alone: our products, our guides and our community support you at every stage of your transformation.
Want a detailed training plan , a personalized nutrition sheet , or an Instagram carousel to share these 7 reasons? Let us know, we'll take care of it!
