Building muscle should be simple - lift heavy weights a few times a week and watch the gains roll in, right? If only.

The truth is, most people get stuck because of a handful of hidden “progress killers.” These roadblocks sneak up on even the most motivated lifters. Success in the gym isn’t just about how much weight you can squat - it’s about how well you deal with the ups and downs of life.

After years of training and coaching, here are the five biggest myths holding people back - and how you can overcome them to stay on the Gain Train for the long haul.

1. The Myth of the Perfect Plan

“If I just had the perfect plan, I’d finally make progress.”

Spoiler: the perfect plan doesn’t exist.

The best plan isn’t the one with the fanciest exercises or what the pros are doing. The best plan is the one you can stick to consistently, that challenges you, and that makes sense for your body and your schedule.

Think less about finding the “holy grail” of training programs and more about creating a routine you can execute week after week. Consistency always beats complexity.

2. The Myth of the Perfect Program

“Squats are essential - even if my knees hate them.”

Wrong. The “perfect” program is not the one that looks great on paper but wrecks your joints.

If an exercise consistently causes you pain, it’s not the right move for you. For example, if squats aggravate your knees, switch to a leg press or split squats and push those movements hard. Results come from effort and consistency, not from following a rigid list of “must-do” lifts.

The best program is the one that respects your body while still pushing you forward.

3. The Myth of the Perfect Diet

“I’ll just eat chicken, broccoli, and rice forever.”

That’s not sustainable - and it’s not necessary.

Unless you’re prepping for a bodybuilding contest, there’s no reason to live off bland meals. Nutrition should be enjoyable, flexible, and tailored to your preferences. Different tastes, textures, and variety will make eating well sustainable for years, not weeks.

Learn the basics of nutrition, and then build a diet you actually look forward to eating. Because a diet you hate is a diet you’ll quit.

4. The Myth of the Perfect Lifestyle

“If I just had more time, less stress, and no responsibilities, I’d crush it.”

Life doesn’t stop for your gains. Work deadlines, school holidays, car troubles, and bills will always be there.

Instead of waiting for the “perfect” lifestyle, design your training around the life you already live. Can’t always make it to the gym after work? Train in the morning. Struggle with meal prep? Batch-cook on Sundays.

Perfection isn’t required - consistency is. When things go wrong (and they will), just roll with the punches and get back on track the next day. Missing one session won’t ruin your progress.

5. The Myth of Perfect Execution

“Once everything’s lined up, then I’ll start.”

Nope. Waiting for the stars to align is just procrastination in disguise.

If you’ve got your goals, a plan, a solid approach to nutrition, and a program suited to you, there’s only one thing left to do: take action.

Don’t see hurdles as roadblocks - see them as challenges to overcome. Progress is never linear, but every step forward counts.

Remember: where the mind goes, the body follows.

Progress Is Built on Persistence

Muscle growth isn’t about chasing perfection - it’s about stacking small wins, day after day. Forget the myths, focus on what works for you, and execute consistently.

That’s how you stop spinning your wheels and finally build the physique you’ve been chasing.