Photo by Freepik
Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Muscle growth depends on 3 non‑negotiable factors: progressive training stimulus, enough high‑quality protein and adequate recovery (sleep & rest). If you miss out even on one, your progress slows down or stops. So let’s find your roadblocks.
Photo by Freepik
Your body adapts fast. If loads, reps, or training density never increase, muscles get no new reason to grow. Track each workout and aim for gradual overload like ~2.5 kg bump, an extra rep, slower eccentric, or more total sets over weeks.
Photo by Freepik
Are you also jumping between influencer routines? Consistency always beats new or unsustainable routines. Instead of trying something new every week, prepare a schedule and follow it regularly.
Photo by Freepik
Half reps lead to half stimulus (especially for legs & glutes). Full, controlled range of motion has shown greater strength and lower‑body gains in comparison to partial reps. So lighten the load; earn the stretch & squeeze.
Photo by Freepik
Muscle repair needs protein; an adult needs ~0.8 g protein/kg body weight daily; the intake can be higher for active individuals for the additional muscle repair and growth. Going into a calorie deficit without appropriate protein intake might lead to increased risk of muscle loss and poor recovery.
Photo by Freepik
Rest is very much important, be it in between sets or everyday recovery, as no or improper rest can kill your performance. For muscle hypertrophy, a proper rest in between sets and every day for a killer performance.
Photo by Freepik
One bad night can delay your muscle protein synthesis and spike cortisol levels; ongoing sleep deprivation increases it. Adults need ~7–9 hours of quality sleep, and stress management helps keep cortisol in check and protects gains.
Photo by Freepik
Track your workouts, log your lifts & reps weekly. Plan to hit target sets/muscle (progress modestly). Fuel your protein with 0.8 -1.0 g protein/kg body weight, and avoid a crash diet in any case. Recover well, take proper rest; sleep for 7–9 hrs. Do all of these and see your plateau crack up.
Photo by Freepik
Ready to reset your program? Grab your training log, plan this week’s lifts, and fuel smarter. Want a protein powder or recovery stack that fits your macros? Look for Nutrabay Protein supplements for maximum gains.
Photo by Freepik
Photo by Freepik
Here's what to read next