Why You're Not Building Muscle (And How to Fix It)

Lifting but not growing? If you're training hard but not seeing results, you might be making one or more critical mistakes. Muscle growth comes down to progressive overload, proper recovery, and the right nutrition.

1️⃣ You're Not Applying Progressive Overload

• If you're lifting the same weight for weeks, you're maintaining—not growing
• Increase weight, reps, or intensity every 1-2 weeks
• Use Auto Progression to adjust weights automatically

Track your lifts and aim for small increases every session.

2️⃣ You're Not Eating Enough Protein & Calories

• Aim for 1.6-2.2g of protein per kg of body weight daily
• Surplus calories = muscle growth. If you're not gaining, eat more
• Good protein sources: chicken, eggs, beef, fish, shakes

Track your food intake for a week—you might not be eating as much as you think.

3️⃣ You're Not Recovering Properly

• Muscle grows when you rest, not when you train
• 7-9 hours of sleep per night is essential
• Take a Deload Week every 6-12 weeks to prevent burnout

Prioritize sleep, hydration, and rest days between heavy sessions.

4️⃣ Your Form & Exercise Selection Need Improvement

• Compound lifts (squats, deadlifts, presses) build the most muscle
• Poor form reduces muscle activation and increases injury risk
• Record your lifts to check form and fix weak points

Focus on proper technique before increasing weight.

5️⃣ You're Not Tracking Progress Correctly

• If you're not tracking weight, reps, and body changes, you’re guessing
• Use Track Your Progress to measure changes
• Strength & muscle take weeks to show—stay consistent

Log your workouts and track body measurements regularly.