You're lifting. You're eating protein. You're showing up to the gym. But you're not growing.
Your lifts aren't increasing. Your mirror doesn't show progress. You look the same as you did three months ago.
The problem isn't your genetics. It's your execution. Here are the simple fixes most people miss.
Problem 1: You're Not Adding Weight
You bench 135 lbs every week. Same weight. Same reps. For months. And you wonder why you're not growing.
Muscle grows in response to progressive overload. If the weight doesn't increase, neither does your muscle.
The fix: Add weight every session. Even 5 lbs. If you hit all your reps, add more weight next time. That's progressive overload. That's how muscle is built.
Track every lift. Write down the weight and reps. Next session, beat it. Not by a lot. Just by a little. Consistently.
Problem 2: You're Not Eating Enough
You think you're eating a lot. You're not. You're eating at maintenance. Maybe even below.
Muscle growth requires a calorie surplus. If you're not gaining weight, you're not eating enough. It's that simple.
The fix: Track your calories for one week. Be honest. Track everything. Then add 300-500 calories per day. Mostly from protein and carbs.
If you're 170 lbs and not gaining, eat like you're 180 lbs. Your body needs fuel to build. Give it fuel.
Problem 3: Protein Is Too Low
You're eating. But not enough protein. You're getting 80 grams when you need 170.
Muscle is made of protein. If you're not eating enough, your body can't build it. Simple as that.
The fix: Aim for 1 gram of protein per pound of body weight. 170 lbs? 170 grams of protein daily.
Chicken. Beef. Eggs. Fish. Greek yogurt. Protein powder. Hit the number every day. No excuses.
Problem 4: You're Not Sleeping
You train hard. You eat right. Then you sleep 5 hours and wonder why you're not recovering.
Muscle grows during sleep. Not during training. If you're not sleeping, you're not growing.
The fix: 7-9 hours every night. Non-negotiable. Your body needs time to repair and build.
Sleep is as important as training. Treat it that way.
Problem 5: You're Skipping Sessions
You train Monday and Wednesday. Skip Friday. Make it up next week. Except you don't. And now you're only training twice a week instead of three.
Consistency beats intensity. Three mediocre sessions per week beats one perfect session.
The fix: Lock in your training schedule. Use Cue to track it. 3 sessions per week. No skipping. No "I'll make it up later."
Set a 30-day challenge. 3 training days per week for 30 days. Miss one? Restart. That's how you build consistency.
Problem 6: You're Doing Too Much Cardio
You lift for 45 minutes. Then run for 45 minutes. Every session. You're burning more calories than you're eating. That's not muscle building. That's maintenance.
The fix: Prioritize lifting. Do cardio only if it doesn't interfere with recovery or appetite. 10-20 minutes post-workout is fine. An hour of running after every session is not.
If you're trying to gain muscle, lifting comes first. Cardio comes second. Maybe.
Problem 7: Your Form Is Terrible
You're lifting heavy. But your form is sloppy. You're not engaging the right muscles. You're just moving weight.
Bad form doesn't build muscle efficiently. It builds compensatory patterns and injuries.
The fix: Record your sets. Watch the video. Compare it to proper form. If your squat doesn't hit depth, fix it before adding weight.
Perfect reps build muscle. Sloppy reps build bad habits.
Problem 8: You're Not Tracking
You show up to the gym. You do some lifts. You leave. You have no idea if you lifted more than last week. So you probably didn't.
The fix: Write down every lift. Weight. Reps. Sets. Every session.
If you're not tracking, you're guessing. And guessing doesn't build muscle.
Problem 9: You're Changing Programs Too Often
You run a program for two weeks. Then switch to a new one. Then try another. You never commit long enough to see results.
The fix: Pick one program. Run it for 12 weeks minimum. Don't switch because you're bored. Switch because you've mastered it.
Consistency in programming beats variety. Stick with what works long enough to actually see if it works.
Problem 10: You're Not Patient
You've been lifting for 6 weeks. You expected to look like a bodybuilder. You don't. So you think it's not working.
Muscle growth is slow. 0.5-1 lb of muscle per month is realistic. That's 6-12 lbs per year. Not per month. Per year.
The fix: Lower your expectations. Track progress in months, not weeks. Take photos every 30 days. Compare them. That's where you'll see the change.
The Simple Fix: Commit to the System
Most people fail because they don't commit. They lift inconsistently. They eat inconsistently. They sleep inconsistently. Then they blame genetics.
The fix is simple: commit to the basics for 12 weeks. No skipping. No negotiating. Just execution.
Set a Cue challenge. 3 training days per week. 170g protein daily. 7-9 hours sleep every night. Track everything. Execute daily.
Miss a day? Restart. That's the system. That's how you build consistency. And consistency is what builds muscle.
Start Today
Pick one problem from this list. Fix it this week. Then pick another next week.
You don't need a perfect plan. You need consistent execution. Progressive overload. Enough protein. Enough sleep. Consistent training.
12 weeks from now, you'll look different. But only if you commit.
