3 Mistakes you are making if your not growing.

The first mistake is training for “muscle confusion”. If muscle growth is the goal, consistency in your compound lifts is beneficial. There’s interesting research showing that the progress you make on an exercise that is new to you is mostly because of skill learning and neuromuscular adaptations [1]. An exercise only becomes effective for muscle growth once you have mastered the movement. So as a rule of thumb, keep your main compound movements constant for at least 8 weeks.
–
The 2nd mistake is training for fatigue or, rather than focusing on getting stronger. If we look at what actually allows for muscle growth to happen, it’s progressive overload. Imposing greater demands on your muscles over time makes your muscles adapt by growing bigger and stronger. So the goal shouldn’t be to feel tired or sweat a lot during your workouts, but it should be to challenge your muscles to lift more weight or do more repetitions over time. it’s worth emphasizing that progressive overload is about improving your performance in the gym while keeping your lifting technique the same.
–
The 3rd mistake is nutrition-related and that is being in a calorie deficit for too long. We know a calorie deficit is needed for fat loss [2]. But a calorie deficit is not a destination. Eventually, you want to transition out of a calorie deficit and eat more to properly fuel your body. Because by definition, a calorie deficit is restrictive. You are giving your body less energy to utilize towards training and building new muscle [3]. This is why I like to maintain the 1:2 ratio with most of my clients that are looking to build muscle. For every month spent in a calorie deficit, spend at least 2 months at maintenance or in a lean bulk.
–