Workouts, loads… And the muscles don’t grow, even cry, even throw dumbbells. What to do? Increase the load and train without sleep and rest for the sake of the appearance of beautiful, voluminous, relief muscles? But she still might never show up…
Stop and exhale. And then read this MedAboutMe article carefully. Perhaps you will find in your actions the most common mistakes due to which muscle building does not go, or stops.
1. Incorrectly chosen muscle building technique
The fact is that there is no one program for all and cannot be. Everyone is different, and for muscle growth, these individual characteristics must be taken into account when developing a training program and nutrition plan.
First you need to determine your body type, and “dance” already from this.
For thin ectomorphs, for example, for muscle growth, it is necessary to ensure a calorie surplus, including gradually increasing amounts of not only proteins, but also carbohydrates in the diet. Perhaps at first fat will also appear, but then you can get rid of it by drying. But endomorphs can build muscle even with a calorie deficit.
So the first step to correcting mistakes will be to correctly determine your body type, the second is to check how well the training methodology and nutrition system correspond to it.
2. Wrong diet
Until now, many not very experienced bodybuilders are sure that the main thing is training, and you don’t have to think about nutrition too much. Sat — and good.
In fact, this is absolutely not true. Muscles need the right “building material” to grow, which the body gets from food. Moreover, it is necessary to take care not only of the muscles, but also of the ligamentous apparatus, and of the bones to which all this is attached, creating a single system.
Maria Sylvester Terry, nutritionist
Muscles cannot grow “out of nothing”, the diet should not only be balanced, but also focused specifically on providing the muscles with sufficient and necessary nutrition. And it’s not just proteins, as many mistakenly believe.
Your menu should have enough carbohydrates, because it is from them that glycogen stores are created, which is consumed for energy during training. If these reserves are not enough, proteins will begin to be consumed, which could be used for muscle growth. In this case, training, no matter how intense they are, will not lead to an increase in muscle mass, because the body will spend all the resources on the process, and not on the result.
3. Your workouts aren’t intense enough
Everything is simple here: in order for the muscles to begin to grow, they must work with an overload, and a significant one. It is in this case that the body turns on an emergency “completion and modernization” program to match the proposed load. Nature is extremely economical, and something new will appear only if the available resources are not enough. And this means that training must occur with overload. Yes, it’s hard, and no one likes it. But all bodybuilding is built on this. Do you want beautiful, sculpted muscles? - you have to work hard, not sparing yourself.
Quianna Camper, coach
If you work only with a comfortable weight, with moderate loads, you will undoubtedly receive benefits for your health. This way of doing things isn’t bad at all. But if your goal is not just to stretch your muscles and give them the necessary physiological load, but to increase their volume and strength, then you will have to go beyond the usual comfort and work to the limit of your capabilities. That’s when you exhaust the resource, muscle growth will begin. But only if you give them the opportunity, because muscles do not grow in the gym, but during the recovery period.
4. You don’t give your muscles time to recover and grow.
When muscles work, they don’t grow, they only expend energy. Growth happens when you rest, literally, while you sleep. Therefore, if you want to build muscle, you will have to organize your daily routine so that you sleep at least 8 hours. Although sometimes the body may require a day’s rest. And if you have the opportunity to sleep at least an hour during the day, do not deny your body this.
Lane Goodwin, bodybuilder
To achieve muscle growth, you need to give your muscles time to recover from exercise and grow. If you load them with intense workouts every day, if you get little sleep, there will be no progress.
5. Unsystematic training
There are many “pitfalls” that many beginners step on.
Do not try every day to perform all possible exercises with maximum intensity. Firstly, it will take several hours, and secondly, it will deplete all muscle reserves. And if you manage to get up the next day, then making the body repeat the feat will be problematic, and certainly pointless and even harmful. Because the goal is not to torture your body, right?
Therefore, it is necessary to draw up an individual plan, according to which all muscle groups will be consistently worked out in turn during the week. And everyone will have time to rest, recover and grow.
Lane Goodwin, bodybuilder
Very often, beginners fail to achieve muscle growth just because they do not give them time to rest. It is important to do intervals of a day or two between intensive workouts, it is important to work out different muscle groups, otherwise the body will form inharmoniously.
Rudy Mauer, sports nutritionist and trainer
Your classes must be clearly planned. Unsystematic training is the cause of so many failures. Your plan should include everything from class schedules to daily meals.
In this case, you can not only plan to increase the load, but also adjust everything depending on the result.
It is important to consistently change each of the parameters: the number of approaches, weight, number of repetitions. Exercises should also be changed from time to time, since the same movements cease to bring results over time — the body gets used to them and muscle growth no longer occurs. All this is easier to do with a clear plan with clear goals and fixing intermediate results.
6. Wrong exercise technique
Exercises performed incorrectly will not give either muscle growth or even the desired intensity of exercise. Because the execution technique allows you to give the maximum load with minimal risk. And it’s not just about the risk of dropping a heavy barbell on yourself: even squats performed incorrectly, even the wrong plank, can lead to injury. And instead of progressive movement towards the goal, you will have to deal with treatment and recovery.
7. Lack of water
If the body does not have enough moisture, it will not be able to effectively absorb proteins from food, which means that there will be nothing to build new muscle fibers from.
You need to drink evenly throughout the day, and best of all — just water. And certainly — not alcohol, in any form, even beer should be excluded. The body spends a huge amount of energy on the breakdown and neutralization of alcohol, which could be used to build muscle mass.
Lane Goodwin, bodybuilder
In addition to everything that was said earlier, I want to remind you that stress, especially constant stress, greatly interferes with muscle growth. This should be remembered by those who work with maximum load and all the stresses attached to hard work, and grow muscles with the same intensity. The result may be disappointing.
I am not calling for abandoning a career for the sake of bodybuilding, you just need to understand that not all things can be successfully combined. This is not a cause for disappointment, it is a factor that should be taken into account. Perhaps you should work on yourself and learn to treat everything calmly, philosophically, and deal with stress in this way. The main thing is your mental balance. It is in this state that you will achieve maximum results in bodybuilding, and in your career, too, probably.
The article “Full rush: how to quickly deal with stress at work?” will help you learn useful tricks.