In this episode, I break down the truth about why you’re not growing, and how to finally start building muscle efficiently.I walk you through my full muscle-building framework, including why “just following the plan” doesn’t guarantee progress, how to train for adaptation, and the mindset shift required to go from reactive to proactive.
I also share my own experience adding four inches to my glutes - what went wrong, what I fixed, and how you can do the same without overtraining, burning out, or relying on enhancements.
Timestamps:
- [00:00 – 03:35] – Intro
- [03:36 – 06:45] – Why you’re not growing: eating, training, recovery, and environment factors.
- [06:45 – 12:00] – “Doing the plan” doesn’t guarantee muscle growth.
- [12:00 – 12:50] – Why loading more weight every week isn’t real progress.
- [12:50 – 18:24] – The real secret: proactive training.
- [18:24 – 22:22] – How to identify compensations and avoid injury.
- [22:22 – 25:48] – You can’t manage what you don’t measure.
- [25:48 – 31:43] – How to produce effort across sessions.
- [31:43 – 33:37] – What separates those who grow from those who coast.
- [33:37 – 36:03] – The importance of daily habits.
- [36:03 – 37:26] – How to handle breaks in training without losing progress.
- [37:26 – 41:49] – Hormones and stress: how chronic fatigue and poor sleep kill muscle growth.
- [41:49 – 45:35] – The sleep deficit trap.
- [45:35 – 49:28] – How “extra work” leads to burnout instead of gains.
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