You go every day to the gym, work hard and tireless, but the desired muscles do not appear. Wondering where is the problem? Most likely you make mistakes somewhere, but what?
Here are the main mistakes that prevent you from building muscles!
1. Proper movements
The range of movement is important when building muscle mass. Muscle is called the basic anatomical unit of the muscular system, part of the locomotory system of the upper animals formed by the middle embryo. Muscles are the same organs that have the ability to contract and relax. The function of the muscles is to exert a static effect or cause movement of parts of the body, including internal organs.
The movements of the body are the result of the joint work of the nervous and muscular system.
The muscles that are partially loaded - respectively, and react partially to the load. Each iteration must be performed at full motion range.
Studies show that the full range of motion has a greater impact on muscle growth and performance.
Each time during physical exercise microscopic lesions (breaks) of muscle fibers and joints are formed. Afterward, however, the body restores them and they become even stronger, stronger, larger and more resilient. It is on this principle that, through regular training, the muscles grow and the tendons are healed.
2. Training to denial
What does this mean - training to failure? This is the stage where you can not withstand the load anymore. But that's not good for your muscles. On the contrary, it damages the muscle fibers and, as a result, the body starts to recover to meet the immense load. This rule applies regardless of the weights you use.
According to recent studies, the most important thing is exhaustion, no matter how many repetitions and weights are.
A study by Robert Morton of Canadian University defends this thesis. In this study, 49 young men were trained forcefully for 2 years. During this time, they went through a variety of "multi-repeat-heavy-weight" and "little-repeat-all-weight" programs for the whole body. The men surveyed trained 4 days a week, making bed presses, rowing, lounging and paddle on Monday and Thursday.
On Tuesday and Friday, they were making a shoulder press and bicep folding on the machine as superseries, triceps extensions, and wide-grab hold-ups, again as superseries. 24 of the men made 20-25 reps with a weight of the order of 30-50% of their maximum and the other 25 made 8-12 reps with 75-90% of the maximum. The execution of each series has been watched vigorously by a coach and has always been a refusal. The program lasted 12 weeks. Weights increased when trainers could do more than 25 or 12 repetitions.
Throughout the time, muscle strength biopsies, body composting, and blood hormone concentration before and after a workout were monitored. In the end, it is clear from the research that training to failure is more important than what the weight will be or how many the series will be. But still, always have one in mind, right?
3. Frequent training to refusal
You train continuously, but not properly and effectively, but with training to refuse. As is clear, this is a mistake. This way a load of your muscles damages you. Frequent reaching a withdrawal may cause unwanted stagnation in your development.
4. Do not rest too much
You go to the gym, you see a friend and start talking. So between exercises with different intensity for different groups of muscles, you rest while you are chatting. You do it, do not you? Do not do it! That `s a mistake. Frequent and long breaks during workouts postpone the amount of time you need after training to recover. In addition, they delay the increase in muscle mass.
5. Do not insulate excess muscles
These are the cases in which you limit muscle groups in your desire to build a particular muscle. Before you start developing the work, you have to build a good foundation - it means heavy, multi-directional muscle mass moves.
If your breast training consists of 5 exercises of 15 sets, three of your exercises should be multiple - buckets, presses or push-ups, and the last two exercises are insulating like a flake, peck deck or cables.
6. Muscle fever
Everyone knows what it's like to have a muscle jerk. We experience pain and it is discomforting. Then the only thing we want to do is rest. So we miss a workout. That is a mistake. That way you relax.
Muscle fever can be avoided or mitigated by gradually increasing the intensity of the load. Pre-stretching or warming of muscles does not prevent muscle fever. According to various claims, reloading the affected muscles with the same exercises as they were loaded before muscular fever is the best way to reduce or eliminate it. Any measure that increases blood flow to the muscles, such as low-intensity work, massaging the affected muscles, hot tubs, or a visit to the sauna can also help.
There are two types of muscular fever - acute fast muscular fever - you experience pain during or for some time after the workout itself.
Once muscular fever is obtained, the muscles adapt quickly to prevent further damage. For this reason, each time you train at the same intensity or less, muscular fever will be a few times smaller, especially for the same exercises that triggered it the first time.
7. Do not forget the warm-up
Everyone who trains knows he has to warm up before training. Proper warming is a very important detail of the training itself. Therefore, if you want to increase your muscle mass, do not head to the lounger for two light series, and warm up properly. In this way, in addition to achieving the desired results quickly and easily, you will also protect yourself from injuries and improve your overall performance in the gym.
8. You do not eat properly
At last, but not least, the healthy and proper diet is also coming. If you want to increase your muscle mass, you need to have a diet that will provide your body with enough nutrients to help restore and grow muscle.