Why You’re Not Gaining Muscle (Even Though You Train Hard)

In partnership with

Hey,

Here’s a question that stings once you face it honestly:

Are you training enough to actually grow?

Not just “going to the gym.”
Not just “getting a pump.”
But actually doing enough work — the right volume — to spark real muscle growth?

Most guys think they’re training hard.
They’re not.

So let’s talk about one of the most ignored drivers of muscle growth:

Training Volume.

Weekly Highlights (Real Takeaways You Can Use)

Here’s what’s hitting hard in the fitness world right now, and what it actually means for your gains:

• More sets = more gains… to a point.
  Science shows hypertrophy climbs as you increase weekly volume — until you cross your recovery limit. For most, that’s 10–20 quality sets per muscle group per week.

• Not all volume is created equal.
  Doing 5 lazy sets of biceps curls doesn’t beat 3 hard sets of chin-ups. Quality always wins. Focused, controlled, and near-failure work matters more than the number.

• Volume without recovery = burnout.
  Your muscles grow when you rest. If you’re hammering 25 sets for chest but sleeping 4 hours a night and eating like a toddler, you’re just grinding your wheels.

Learn AI in 5 minutes a day

This is the easiest way for a busy person wanting to learn AI in as little time as possible:

1. Sign up for The Rundown AI newsletter

2. They send you 5-minute email updates on the latest AI news and how to use it

3. You learn how to become 2x more productive by leveraging AI

Sign up to start learning.

Main Content: The Hidden Muscle Killer — You’re Undertraining

Let me say this clearly:

Most guys in the gym are undertraining.

They think they’re doing enough…
3 sets of bench, a couple machines, some curls, then bounce.

That’s not enough.

Not enough volume.
Not enough effort.
Not enough total stimulus to grow.

Here’s what matters:

👉 Training Volume = Total Sets x Reps x Load

You don’t have to memorize formulas — just understand this:

If you’re only doing 6–8 sets per week for a muscle group, and they’re not close to failure, you’re not building much.

What’s “optimal” volume?

It depends on your experience level:

• Beginners: 8–12 hard sets per muscle per week

• Intermediates: 12–18 sets

• Advanced lifters: up to 20+ (but only with smart recovery)

That doesn’t mean 25 sets in one day — it’s across your whole training week.

Split it up.
Progress it slowly.
Track what’s working.

Why most people screw this up:

They train randomly.
No set targets.
No clue how much volume they’re hitting.
They’re too afraid of fatigue to push close to failure.

Then they wonder why they’re stuck.

You have to challenge the muscle to force adaptation.
Comfortable training builds comfortable physiques.

Want to stop guessing?

If you're sick of throwing spaghetti at the wall in the gym, here's what actually works:

• 12-Week Aesthetic Body Blueprint: The exact split, volume, and progressions for real muscle growth. Every rep counts.

• Customized Diet & Training Plan: Tailored volume, rest, and macros based on your body, not someone else's Instagram workout.

• 30-Day Testosterone Blueprint: Higher test = better recovery, more strength, faster growth. If you’ve been sluggish, this might be why.

These aren’t “plans.” They’re blueprints built to get results. If you’re serious, start now.

How to make your volume count:

• Track weekly sets per muscle group. If you’re not logging it, you’re guessing.

• Push sets near failure. Leave 1–2 reps in the tank, max.

• Increase over time. Add a set or two each week over a few weeks, then back off to recover.

• Use compound lifts. They give you more muscle stimulus per rep than isolation work.

• Prioritize recovery. Sleep, nutrition, rest days. Volume without recovery is a recipe for injury and burnout.

Bottom line:
If your progress has stalled, the answer probably isn’t “change everything.”
It’s likely this:

👉 You’re just not doing enough effective work to grow.

Start tracking your training volume.
Stick to a plan that ramps it up smartly.
Recover like a pro.

Do that — and your physique will finally start matching your effort.

If you want the full blueprint laid out for you — volume, split, progression, diet, all of it — grab the Aesthetic Body Blueprint here:
👉 https://valueflow.gumroad.com/l/howtogrowmuscles

It’s time to stop guessing and start growing.

Talk soon,
BJ