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Not growing, despite your best efforts in the weight room? Here are a dozen errors you may be making nutritionally that are holding back your development — and how you can easily fix each one.

Check out Kimberly J. Retzlaff's author page.

Don’t let your muscle-building efforts in the gym go to waste. Whether you’re new to training or you’re just getting back after a long layoff, this plan tells you what to eat and supplement with to start right.

Check out Muscle & Performance's author page.

Check out Muscle & Performance's author page.

Check out Muscle & Performance's author page.

Can’t seem to gain muscle mass, no matter how hard you try? This training program is for you: It dials back the volume and amps up the intensity, kick-starting your growth when all other workouts have failed.

Check out Michael Berg NSCA CPT's author page.

Fill out your upper frame and create a more dramatic V-tapered physique with this muscle-building shoulder routine.

Check out Muscle & Performance's author page.

Check out Muscle & Performance's author page.