If you are not gaining muscle is because you probably do one or the combination of the multiple errors that hinder and make impossible the process. We have 6 reasons for you to give.
When we train and have a goal set, we look forward very much to see results and this helps to keep the motivation and feel that the effort and time dedication is compensatory. But if it is one of those people who asks about the why of not being to gain muscle mass, it is because something wrong may be doing that will compromise your workout.
Can be from a training planning inappropriate to the rest, or food.
The gain of muscle mass depends on several factors and we are going to discuss 6 reasons that influence directly on the increase of muscle mass and may be able to prevent this from happening.
6 REASONS THAT STOP YOU GAIN MUSCLE MASS
1. PLANNING TRAINING INADEQUATE
To increase lean muscle mass, the type of workout to perform is muscular hypertrophy, however this method of training requires on the part of the individual a process of adaptation, that has a good base and consciêncialização training, and balance between the muscles.
The planning of training should be appropriate to the individual, must comply with the limitations, conditions, and needs of each one and it is essential that there is a periodization, that is, a variation of the stimuli of training in a given period of time.
There must be a macrocycle, which is characterised by the division of training into periods of 4 months to 1 year (varies according to the individuality and goals), with cycles of construction performance, in which each of the cycles, aims to the development of different capabilities and different objectives that can be they strength, hypertrophy, muscle definition, etc.
This planning is essential for that to occur, evolution, and variation of stimuli to the body, providing different experiences neurofisiológicas and prevents stagnate, and that there is a drop in motivation.
Even for those who have as only objective the increase of muscle mass, should be inserted in a planning periodizado and to train the other skills because the cycle of strength training is designed to raise the maximum strength and break plateaus for increased strength.
The cycle of muscle hypertrophy will maximize gains maximum force that occurred in the previous cycle and the increase of muscle mass and vice-versa.
The cycle of resistance improves cardiovascular capacity, improving the ability to withstand fatigue and capacity of the contractile of the muscle, helping the muscle definition. Just a few cycles will help others.
And as necessary as these phases of strength, endurance and hypertrophy, is to have a rest period for the muscles, with practice regenerative or active rest.It is important to have planning, organization and balance between volume, intensity and good execution.
Another aspect to the negative that influences the evolution are the changes very frequent workout plan because do not end up being as efficient since the body does not assimilate the essence of the training.
Change the exercises and methodology in short periods of time can cause there is little muscular development, cheap enhancement of motor functions and physical.
On the other hand changes very spaced out make the body stagnate in the results by enter the state adaptive. In relation to the loads, the increase must also be gradual, increasing the intensity of training is crucial to the development however always respecting the quality of the technical execution.
So ask for the help of a professional, set goals and have the planning not only a workout, but regular and structured.
2. IS TRAINING FOR A LONG TIME
Workouts to increase muscle mass do not need to, nor should they be too long or with too many exercises. Don’t have to stay 2h in the gym because they should be intense workouts, and with high loads, usually 45 minutes to 1 hour of intense workout and well executed is enough.
A workout that bulky is not productive over time, especially for beginners, since it will wear down the central nervous system, increase the level of cortisol (the stress hormone), impair recovery, and strength, and can generate bruises, and create a catabolic environment (muscle loss) in the body.
The rest is a factor crucial not only to the increase of muscle mass, but because it commits the income.
The muscles need time to restore, because they are subject to high loads and intense workouts leading to muscle fiber fatigue to give the increase of the muscle.
In this way, they need to recover from damages that you were caused, and that is exactly what strengthens them and makes them grow.
However, if they do not have the time necessary rest to repair, can occur creating injuries and prevent muscle growth.
Depending on the type of workout that you are performing, if it is hypertrophy training, with the aim of increasing muscle mass the rest time should be a minimum of 48 hours.
4. INTAKE PROTEIN
The power is a super important factor in relation to training and mainly to gain muscle mass.
An athlete can compete without training a few weeks, but not without eating. There is increasing evidence that the optimum feeding influences the training.
A diet rich in protein is essential to gain lean muscle mass. With regard to the amount, the American College of Sports Medicine, in conjunction with the American Dietetic Association and Dietitians of Canada recommend a daily intake of 1.2 to 2.0 g of protein/kg of body weight for an athlete to increase muscle mass is recommended to consume between 2 to 2.5 g of protein per kg of body weight per day, being variable due to the individual factor. This can sometimes be difficult to achieve only through the power, and that is why the use of thedietary supplements can be useful.
The goal of the intake-protein will be ingesting an amount sufficient to ensure the synthesis and regeneration protein muscle.
The protein must be ingested in doses of 20 – 25g/meal, the intake should be equally spaced throughout the day, and it should include the intake of protein and carbohydrates after exercise, being also possible to include it before sports practice.
Ask the collaboration of a nutritionist to help you in this goal, it will be the best person to prescribe a diet plan for your goal.
5. INTAKE CARBOHYDRATES
The power to someone who trains should support the demand for substrate and energy on the part of the muscle, allowing for maximum performance and adaptation, and adequate recovery.
The reserves of fat and carbohydrates are the major sources of energy during the exercise. Taking into account that carbohydrates are a limiting factor for most types of exercise, and that the availability to the muscle and the central nervous system may be compromised by the usage exceeds their reservations, it is essential that the reserves of carbohydrates to be effectively re-established day by day.
The availability of carbohydrate substrate for the muscle and central nervous system becomes a limiting factor in the yield of long sessions of submaximal exercise or intermittent high intensity, and has a role permissive in the yield of exercises and brief high intensity.
The sleep is often overlooked, and however it has an important factor not only in regard to health, but in the scope of the exercise.
The sleep quality, it is essential to repair and restore the energy spent during the day and all the factors that limit it are harmful to the physical level and mental.
For adults, most of the daily postings of testosterone in men occurs during sleep, the muscle is built on rest, a good night’s sleep in addition to resetting the power allows that meets the training hard and assists to realise the reconstruction cell.
Why is it that you are not gaining muscle mass? Well, as already seen may not be doing a periodization of workout plans, you can rest a little, train with low intensity and light loads, or have an inadequate supply.
Think about what can be failing, and why that is not be able to gain muscle mass, you need not be obecessivo with this aim, the secret is the basis for a healthy life-style being the most important factors in the training, nutrition and rest these that are part of the triangle of health, and must be in balance.
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