You don't grow muscles when you exercise, and you don't grow muscles after drinking protein powder. Muscle growth is a long process, usually in the process of sleeping, according to whether your diet is balanced and reasonable, according to the quality of your sleep, according to whether your work and rest are regular. See if your cycle is a week or a month. Feel muscle swelling during and after exercise. It's not long muscles, it's swelling caused by muscle congestion. When sleep returns to normal after exercise, muscles will atrophy. If you don't grow muscles for a long time, you should ask yourself whether your diet is incorrect, whether you don't train hard enough, whether your posture is incorrect, whether you often stay up late and don't get enough sleep, whether your diet is irregular, and whether you have a meal without a meal. Whether protein's intake is sufficient.