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Why Your Muscles Are Not Growing

Everyone wants to have a bit more muscle, and a bit less fat. Unfortunately, most people also miss the boat when it comes to maximising the results rom the time you spend in the gym. Here are some of the most common problems that I see.

1.    Your nutrition stinks

Maybe you think you have good nutrition that is supporting your goals of being in the best shape of your life, but unless you are following the ACLAÍ Guidelines, or something very similar, you more than likely have poor nutrition. There is so much nonsense marketing out there pulling you towards sports drinks, low fat this and low fat that, and all kinds of supplements, that its very hard to tell what is genuinely good for you. Bottom line, if its processed, its probably bad. Check out the ACLAÍ Approach to Nutrition in this article right here.


2.    You don’t get enough sleep

This is the key to unlocking success in so many areas of your health and productivity that it is not even funny! Reduce your stress, increase energy, and supercharge your recovery (and by default your muscle growing and fat burning capabilities), by consistently getting 8 hours of restful sleep every night, and you will feel like you have been given an extra lease of life. Check out this article for more on how to get a restful sleep


Turn that Ipad off at 8pm as well for added benefit!


3.    You don’t have a real program

All gym hours are not created equal. There is the gym hour where you spend some time doing the and that, few squats, few presses, few sups of water, few tunes, and VERY few results.

Then, there’s the gym hour when you blast through a predetermined program of exercises, progressing what you did the last time you were doing a similar session, and you are so focused on doing quality work that only a fool could suggest that you will not see meaningful results from your training. That’s how to train like a boss!


4.    Consistency is a pipe-dream

Some weeks, you go to the gym 5 times per week, sometimes you go once. Sometimes you eat like a king, sometimes you give in to high sugar foods. Sometimes you plan your meals, sometimes you don’t. Sometimes you get 8 hours sleep, sometimes you browse the internet until 2am.

If you want results from your training, you need to do something positive consistently. Here are a few non-negotiables:

  1. If you can definitely get 2 sessions per week, then do them, and make sure you get the most out of them.
  2. Make sure you eat a high protein/ high fat breakfast on most days
  3. Have a goal written down that you are working towards
  4. Keep your treat foods to 10% of the food you eat.
  5. Sleep 8 hours per night.




ACLAÍ Health & Performance is  personal training facility in Cork that offers a unique health and fitness experience to clients who want to improve their health and well-being, and athletes who want to reach their peak. We empower our clients to achieve their health and performance goals by providing individualised training and cutting edge nutritional advice, combined with positivity and a focused drive towards their goals.


  1. Hey lads.
    Nice article.
    We gotta catch up soon.
    Im busy training for the World Racquetball championships in Canada. Only 7 weeks to go.
    Rock on. Pa

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