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8 Reasons Your Muscles are NOT Growing

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Find out 8 reasons your muscles are not growing and learn how to fix it.

Hours spent in the gym, working out, and cardio on the side, but still there isn’t much difference between now and when you started when it comes to muscle growth.

Hypertrophy refers to an increase in the size of skeletal muscle fibres, which can lead to an increase in overall muscle mass. There are two types of hypertrophy: myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myofibrillar hypertrophy refers to an increase in the number and size of the contractile proteins within muscle fibres, while sarcoplasmic hypertrophy refers to an increase in the non-contractile components of muscle fibres, such as fluid and energy stores.

To achieve hypertrophy, a combination of resistance training and proper nutrition is necessary. Resistance training involves performing exercises with weights, resistance bands, or bodyweight, that challenge your muscles and cause microscopic tears in the muscle fibres. As the muscles repair these tears, they become stronger and bigger, leading to hypertrophy over time.

Reverse crunchSource: I Yunmai / Unsplash

To optimize hypertrophy, it is important to progressively overload the muscles by gradually increasing the weight, volume, and intensity of your workouts over time. Additionally, proper nutrition is important to support muscle growth, including consuming enough protein to provide the building blocks for muscle tissue, as well as sufficient calories to fuel your workouts and support muscle recovery. It is also important to get enough rest and recovery time to allow your muscles to repair and grow between workouts.

Just by reading the paragraphs above, you can imagine that there could be a few reasons why your muscles are not growing if you aren’t properly doing the correct things to force muscle growth. To learn what you can change, Max Posternak shared a video with some deep knowledge of why your muscles might not be growing as much as you would like to.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

Check out below his list of 8 reasons your muscles are not growing.

8 Reasons Your Muscles are NOT Growing

Source: Julia Larson on Pexels

In simple terms, here is Posternak’s list of 8 reasons your muscles are not growing:

  1. Full body workout 3x a week
  2. Include high good cholesterol in your diet
  3. Progressive overload
  4. Training volume and more sets of exercises
  5. Avoid overdoing cardio
  6. Calorie surplus diet
  7. More protein intake
  8. Full range of motion

To fully grasp exactly what Max Posternak talks about in his list of 8 reasons your muscles are not growing, click on the video below.

VIDEO – 8 Reasons Your Muscles are NOT Growing

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Big muscles can be important for a variety of reasons, depending on the context. Here are a few possible reasons why someone might value having big muscles:

  1. Athletic performance: In certain sports or athletic competitions, having large muscles can give you an advantage. For example, bodybuilders, powerlifters, and weightlifters often prioritize building muscle mass in order to improve their performance in their respective sports.
  2. Physical strength: Having bigger muscles can generally mean that you are stronger and able to lift heavier weights. This can be important in professions that require physical labour, such as construction or manual labour.
  3. Aesthetics: For some people, having big muscles is simply a matter of personal preference or aesthetic appeal. They may enjoy the way they look with more muscle mass and feel more confident in their appearance.
  4. Health and longevity: Building and maintaining muscle mass is important for overall health and longevity. Muscle tissue is metabolically active and can help to improve your metabolism and reduce your risk of chronic diseases like type 2 diabetes and heart disease.

However, it’s worth noting that having big muscles isn’t necessarily important or desirable for everyone. It’s important to prioritize your own health and fitness goals, rather than feeling pressure to conform to societal expectations or ideals.

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Compound Exercises

If you’re looking to get in shape and stronger, this list of compound exercises will help you do so quickly. Compound exercises are effective for building strength because they work multiple muscle groups at once. They also recruit more muscle fibres than isolation exercises do. This means that compound moves build muscle faster and burn more calories over time. Ready to start getting fit? Here are some compound exercises you can add to your workout routine:


Squats are a great exercise for building your legs, butt, and abs. They’re also the most basic compound exercise you can do. If you want to build muscle mass and strength, squats should be at the top of your list of exercises—and there are lots of different squat variations to choose from!

Ultimate 100 Rep Glute Workout Reasons Why You Need Strong GlutesSource: Your House Fitness

The squat is performed by bending down with your back straight and lowering yourself until your thighs are parallel with the floor or lower, then standing back up again. There are several different types of squats.


The deadlift is a compound exercise that works several muscles in your body. It targets your core, legs, back and grip strength. The deadlift is one of the best full-body workouts you can do to build muscle mass and burn fat.

pregnant athlete perform deadlift during CrossFit open
“Pregnancy doesn’t limit me. It challenges me. It shows me how strong I really am both physically and mentally. At 7 months, I can still do the work and get it done. I’ve been able to prove to myself and others around me how powerful women truly can be.”

The deadlift also helps with other exercises such as squats, lunges and rows. If you want to improve your performance on these types of exercises then adding in some heavy deadlifts will help build up those muscles needed to get better results from those exercises.

If you are new to weightlifting or have never done any kind of workout before then I would suggest starting with lighter weights until you get used to how it feels when using heavier weights in order not hurt yourself by doing too much too soon!

Barbell Overhead Press

The barbell overhead press is a compound exercise that targets the shoulders, triceps, and upper back muscles. It involves lifting a barbell from shoulder height to overhead, with the arms fully extended, and then lowering it back down to the starting position.

team quarterfinals oslo

There are several benefits to incorporating the barbell overhead press into your workout routine:

  • Builds upper body strength: The barbell overhead press primarily targets the shoulders, but it also engages the triceps and upper back muscles, leading to overall upper body strength gains.
  • Improves shoulder stability: The overhead press helps improve shoulder stability and mobility, which can help reduce the risk of shoulder injuries and improve overall athletic performance.
  • Increases muscle hypertrophy: By challenging the shoulders and other upper body muscles, the barbell overhead press can stimulate muscle growth and hypertrophy.
  • Enhances core stability: The barbell overhead press requires core stabilization to maintain proper form and prevent injury, which can lead to improved core strength and stability.
  • Functional movement: The barbell overhead press is a functional movement that mimics movements performed in daily life and sports, making it a valuable exercise for improving overall fitness and athletic performance.

Overall, the barbell overhead press is an effective exercise for building upper body strength, improving shoulder stability, and enhancing overall fitness and athleticism.


Pull-ups are a great exercise to include in your workout routine. They can be done using a chair or tree branch, and they work the back, biceps, lats and abs.

Source: cottonbro studio on pexels

You can also modify them to make them easier if you are just starting out on pull-ups or you have a specific injury that prevents you from doing the full movement of pulling yourself up with your arms. In general, the more challenging version is better because it will build more muscle mass throughout the upper body area by increasing strength in those muscles over time.

A good way to start developing some basic fitness levels before tackling this challenge is by doing inverted rows on an incline bench at home or at the gym; this will help strengthen core stability as well as arm strength for pull-ups later down the line.

Bench Press

The bench press is one of the most popular exercises among weightlifters. It works the chest, shoulders and triceps.

bench press with spotter lb to your Bench Press Boost Your Bench Press Bench Press VariationsSource: Photo courtesy of CrossFit Inc.

To do the exercise: lie on your back on a flat bench with your feet planted firmly on the floor. Grasp a barbell with your hands slightly wider than shoulder-width apart and lower it toward your chest until it touches (about halfway down). Then push it back up to its original position. You can also use dumbbells for this exercise; just remember that you’ll have to increase or decrease the weight accordingly depending on which version you’re doing (the grip will be different).

These compound exercises will get you in shape quickly.

Compound exercises are the best way to get in shape quickly. They work multiple muscle groups, which helps you build strength faster and increase your muscle mass. As a result, compound exercises are the best way to burn fat and increase your overall fitness level.


In conclusion, these compound exercises are a great way to get in shape quickly. All of these exercises will help you build muscle, lose weight and improve your overall health. I hope you enjoyed this article and learned something new today!

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