4 reasons why your muscles aren't growing.

1. Deficiency of proteins.
Proteins are the building blocks for your muscles. Try to consume 2 grams of protein per body kilo weight per day with regular and intensive strength training. Without the right nutrition you make it extremely difficult or even impossible for yourself to lose weight or progress in strength and performance. You can assume that your physique is created from 80% nutrition and 20% exercise. So make sure you have the basics in order and then look at how supplementation can help you further.

2. Too little focus on rest and recovery.
Give your muscles the necessary rest and make a clear schedule in which you alternate muscle groups and get enough sleep (8 hours).

3. No progressive overload.
Without applying progressive overload you will make little or no progress. It involves gradually increasing the resistance, weight, or intensity of your exercises over time. This constantly challenges your muscles to become stronger and adapt to the increasing load. This not only improves your strength, but also your muscle growth and overall fitness level.
In short , progressive overload means training harder step by step to make long-lasting and measurable progress in your strength training.

4. You expect years of results in a short period of time.
Take it easy tiger. Please note, it is a marathon and not a sprint. Make sure it becomes part of your new lifestyle, don't set the bar too high for yourself and make sure you can easily maintain it. It is better to continue training structurally 2/3 times a week than to train 6 times a week for a few weeks and suddenly have no motivation a month later because you went too fast!