The Real Reason You’re Not Growing: The “In-Between” Trap

Most lifters are stuck spinning wheels — not bulking, not cutting, not progressing. Here's how to break out and actually build muscle.

June 10, 2025

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Hey Bro,

I’m going to say something that’s going to sting if you’re stuck:

You’re not bulking.
You’re not cutting.
You’re in no man’s land — and that’s why you’re not growing.

And guess what?

99% of gym guys are stuck here.
Lifting consistently. Eating decently. Looking the same… every month.

Sound familiar?

This newsletter is going to break that cycle.

🚧 The In-Between Zone — Where Muscle Goes to Die

Here’s what the average guy is doing:

  • “Clean eating” but barely eating enough to gain.

  • Training 4x/week but with no structured progression.

  • Not tracking weight, not tracking food, not measuring recovery.

  • Maybe gaining 2 lbs in 3 months… but losing it again next cut.

  • Spinning in circles, blaming genetics, stress, or metabolism.

This isn’t discipline.
It’s delusion disguised as consistency.

Because consistency without intention doesn’t build muscle.

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💡 The Fix — Go All In or Get Out

You’ve got two lanes:

  1. Commit to a lean bulk.
    That means:

    • Eating at a 250–500 calorie surplus.

    • Gaining 0.5–1lb per week.

    • Progressing in key lifts (bench, row, pull-ups, squats).

    • Tracking intake, weight, and strength weekly.

    • Accepting a little fluff in exchange for growth.

  2. Cut hard, short, and smart.
    That means:

    • Aggressive calorie deficit (20–25%).

    • High protein (1g/lb of bodyweight minimum).

    • Lifting heavy to preserve muscle.

    • 4–6 weeks max, then reverse out.

But this middle zone — slightly underfed, randomly progressing, pseudo-dieting — that’s where your gains go to die.

🧠 What Smart Lifters Are Doing Differently

  • They track volume per muscle group weekly.

  • They use daily or weekly undulating periodization (real programming).

  • They track sleep, recovery, and stress like lifters, not influencers.

  • They bulk and cut with timelines, not emotions.

  • They don’t rely on “clean eating” — they use macros, data, and strategy.

In short: they treat this like a mission, not a hobby.

🔥 Your Action Plan (Start Today)

If you're serious, here's what I’d tell you as your coach:

  • Pick a 12-week phase — bulk or cut. Commit.

  • Write out your training split and volume goals per muscle group.

  • Track calories, protein, and weight daily.

  • Progress lifts every week — no fluff workouts.

  • Add a weekly check-in with yourself (photos, measurements, weight).

  • Decide why you're doing this — build muscle, or stay average?

You’re not supposed to “kind of” want this.
You either build, or you maintain.
You either decide… or drift.

🧰 Want the Tools?

You don’t need to figure this out alone.
That’s what the real programs are for:

Final Word:

If your body hasn’t changed in the last 3 months, what makes you think it will in the next 3… unless you do something different?

Stop coasting. Pick a lane. Lift with purpose. Eat with intent.

And for once — see the changes in the mirror, not just in your head.

Let’s build.

— BJ
Founder, How To Grow Muscles