🏋️ Why Your Muscles Aren’t Growing (And How to Fix It)

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Why Your Muscles Aren’t Growing (And How to Fix It)

If you’ve been lifting consistently but still not seeing muscle growth, here’s what’s likely holding you back:

• You’re Not Eating Enough Protein – Muscle needs fuel. Aim for 0.7-1g per pound of body weight.

• You’re Lifting Too Light – If your last few reps don’t feel challenging, you’re not pushing hard enough.

• You’re Not Training Consistently – Hitting the gym “when you feel like it” doesn’t cut it. Train 3-5x per week.

• You’re Skipping Recovery – Muscles grow outside the gym. Sleep 7+ hours and take rest days seriously.

Fix it with a plan:

• Track your protein and increase calories if needed.

• Make sure each set is challenging (but with good form).

• Stick to a structured workout plan—random workouts = random results.

Muscle doesn’t just “happen”—you have to create the right conditions for growth.

Did You Know?: The Best Way to Improve Grip Strength (And Why It Matters)

Your grip strength is a direct indicator of overall strength and longevity. Weak grip? It’s holding back your lifts.

How to fix it:

• Farmer’s Carries – The best grip builder. Heavy weights, walk 30-50 yards, repeat.

• Dead Hangs – Hang from a pull-up bar for 30+ seconds to build endurance.

• Plate Pinches – Grab two weight plates and hold them together for time.

Better grip = heavier lifts, stronger forearms, and even better joint health.

Question from Our Readers:

"Should I be taking supplements, or can I get everything from food?"

• James, 50, from Austin, TX

Food should always be your foundation—but some supplements make life easier.

Protein Powder – If you struggle to hit daily protein goals, a shake is a simple fix.

Creatine Monohydrate – Backed by decades of research, boosts strength and muscle retention.

Magnesium – Helps with sleep, muscle function, and recovery.

Fish Oil (Omega-3s) – Reduces inflammation and supports heart health.

Vitamin D – If you’re not getting enough sunlight, supplementing is a must.

You don’t need a cabinet full of pills, but a few key supplements can optimize your results.

Fit Trivia: What 1970s fitness invention was designed to mimic cross-country skiing?

Answer: The NordicTrack. This home workout machine exploded in popularity, offering a full-body, low-impact workout for endurance and cardio lovers.

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Publisher: Ryan Engel

Editor: Michael Pender

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