Why Muscles Don’t Grow: Causes and Solutions

By Yraa #ability, #able, #accurate, #actively, #activity, #add, #advanced, #against, #age, #alcohol, #alcoholic, #allow, #allowing, #amazing, #amount, #another, #athlete, #athletes, #beautiful, #become, #bed, #believe, #between, #beverages, #biceps, #Body, #bodybuilders, #boring, #breakdown, #build, #building, #burn, #calculate, #caloric, #calorie, #calories, #cannot, #carbohydrates, #cardio, #causes, #cells, #characteristic, #chemical, #choose, #coach, #cocktails, #combine, #come, #comes, #common, #completely, #complex, #condition, #consequently, #consume, #contains, #content, #contribute, #cortisol, #create, #creatine, #daily, #dark, #days, #deal, #decreased, #dehydration, #depends, #did, #diet, #dietary, #different, #direction, #dishes, #distinguished, #distributed, #don’t, #done, #down, #drink, #drinking, #drinks, #dry, #due, #each, #Easy, #eat, #eating, #effect, #effectively, #efforts, #enough, #entire, #evenly, #every, #exceed, #exercises, #expert, #experts, #fact, #factors, #faster, #fat, #fats, #feeling, #few, #fight, #fitness, #food, #formula, #fractionally, #frequent, #gain, #gender, #give, #glass, #glucose, #goal, #grams, #great, #groups, #grow, #grows, #Growth, #gym, #he, #health, #Healthy, #help, #Helps, #high, #his, #ideal, #importance, #includes, #increases, #individual, #injury, #insufficient, #intake, #intense, #intensity, #involved, #isolated, #journal, #just, #keep, #kg, #kilograms, #know, #lead, #leads, #lean, #learned, #least, #legs, #less, #level, #levels, #Light, #likely, #limit, #limited, #load, #loads, #long, #looks, #lose, #losing, #loss, #low, #maintain, #mass, #may, #meal, #meals, #medicine, #Men, #menu, #mind, #minutes, #ml, #mouth, #much, #muscle, #muscles, #muscular, #must, #national, #nature, #needs, #never, #new, #night, #norm, #note, #nothing, #notice, #noticeable, #nutrition, #nutritionist, #occur, #off, #once, #opportunity, #optimal, #overall, #parameters, #path, #people, #per, #percentage, #perhaps, #physical, #physical activity, #plan, #planned, #play, #plays, #please, #portions, #potential, #practice, #prefer, #press, #processes, #progress, #promotes, #proper, #protein, #proteins, #published, #pump, #rate, #really, #reason, #reasons, #recover, #Reduce, #reduces, #reducing, #regardless, #relief, #remaining, #repair, #replace, #rest, #resulting, #results, #right, #rises, #risk, #role, #rounded, #says, #schedule, #see, #self, #sessions, #set, #sets, #shown, #significantly, #signs, #simple, #sleep, #slender, #slows, #small, #solutions, #some, #something, #specified, #spend, #split, #start, #stimulate, #strength, #strictly, #strong, #stronger, #studies, #study, #sufficient, #supplement, #surplus, #t, #take, #taking, #tea, #ten, #tend, #testosterone, #therefore, #those, #three, #throughout, #tired, #train, #trainer, #training, #try, #type, #Types, #useful, #using, #value, #varied, #very, #visible, #volume, #want, #Water, #way, #week, #weeks, #weight, #while, #White, #who, #why, #will, #wine, #Women, #workout, #workouts, #works

Despite intense train­ing, the mus­cles do not grow and increase in vol­ume? Per­haps ten rea­sons that are not obvi­ous at first glance are to blame for this.

You are eating few calories

Those who are active­ly involved in sports often set a goal — to “pump” their body: to become slim­mer, more flex­i­ble, more resilient and stronger. There­fore, they choose the path of reduc­ing the caloric con­tent of the diet. And while the body is los­ing weight, as planned, the mus­cles for some rea­son are in no hur­ry to grow.

What to do? For mus­cle growth, prop­er nutri­tion is very impor­tant! And it should be in sur­plus. That is, the ath­lete needs to cal­cu­late the dai­ly calo­rie con­tent of the diet, tak­ing into account his indi­vid­ual per­for­mance and lev­el of stress, and add anoth­er 500 calo­ries. You will get an amount that will allow you to build mus­cle and not increase weight.

On a note!

The most accu­rate for­mu­la for cal­cu­lat­ing the norm of calo­ries (BMR) Nation­al Dietet­ic Asso­ci­a­tions con­sid­ers the for­mu­la Mif­flin St. Jeo­ra. It looks like this:

BMR men = [9.99 x вес (кг)] + [6.25 x рост (см)] — [4.92 x возраст (в годах)] +5.

BMR women = [9.99 x вес (кг)] + [6.25 x рост (см)] — [4.92 x возраст (в годах)] ‑161.

Your diet is low in protein

Your diet is low in protein

Strict­ly speak­ing, with the use of a suf­fi­cient num­ber of calo­ries and active train­ing, the mus­cle mass of the ath­lete will grow. But if he focus­es on the “wrong” food, the growth poten­tial will be lim­it­ed.

What to do? Fit­ness experts have long defined the ide­al dai­ly menu para­me­ters for an ath­lete build­ing mus­cle mass: 30% of the calo­ries of the entire diet should come from pro­teins, anoth­er 50% from car­bo­hy­drates, and the remain­ing 10% from healthy fats.

There is anoth­er way to cal­cu­late the opti­mal amount of pro­tein for an ath­lete. It is nec­es­sary to mul­ti­ply the weight of the ath­lete, expressed in kilo­grams, by 1.5–1.7 grams of pro­tein. The result­ing val­ue is the amount that a per­son should con­sume per day.

You only have three meals a day

How and when you eat is just as impor­tant as what you eat. Stud­ies have shown that split meals not only stim­u­late an active metab­o­lism, but also help main­tain, lose or gain weight. While large por­tions of food, on the con­trary, con­tribute to a slow­down in metab­o­lism, and, con­se­quent­ly, a slow­er increase in mus­cles.

What to do? Eat frac­tion­al­ly, in small por­tions. The opti­mal meal sched­ule is one in which 6 serv­ings of food are dis­trib­uted even­ly through­out the day. The spec­i­fied amount includes not only main dish­es, but also sports drinks and cock­tails. So you don’t have to spend all your time in the kitchen.

You don’t want to give up alcohol

You don't want to give up alcohol

There is noth­ing wrong with a glass of wine before bed. But if you can’t sleep with­out it, some­thing needs to be done about it! “Fre­quent drink­ing of alco­holic bev­er­ages does not allow the ath­lete to progress, because it inhibits the abil­i­ty of mus­cles to recov­er,” fit­ness train­er warns Jay Cardiel­lo.

What to do? If you want your efforts in the gym to give vis­i­ble results, you need to com­plete­ly give up alco­hol, or at least drink it no more than once a week. In this case, you should strict­ly lim­it por­tions of alco­hol, allow­ing your­self no more than three per day.

Your body is on the brink of dehydration

Water is an amaz­ing gift of nature, nec­es­sary to main­tain all the chem­i­cal process­es that occur in the body. Many ath­letes under­es­ti­mate its impor­tance, and there­fore do not respond to the char­ac­ter­is­tic signs of dehy­dra­tion: feel­ing thirsty, tired for no appar­ent rea­son, dry mouth and headaches, decreased appetite, dark urine with a strong odor.

What to do? Drink as much water as pos­si­ble through­out the day. Cal­cu­late your rate using the cal­cu­la­tor and try to take it every day. Please note that if you are tak­ing cre­a­tine mono­hy­drate, you should increase your water intake as this dietary sup­ple­ment pro­motes dehy­dra­tion.

On a note!

Use sim­ple for­mu­las to cal­cu­late how much water you should drink per day!

For men: body weight (kg) X 35 = water norm (ml).

For women: body weight (kg) X 31 = water norm (ml).

Are you overexerting yourself with cardio?

Are you overexerting yourself with cardio?

“Car­dio work­outs are great for those who want to lose weight. They effec­tive­ly burn body fat. But if you prac­tice this type of exer­cise very often, you may encounter mus­cle catab­o­lism, that is, a con­di­tion in which the body does not build mus­cle mass, but “uti­lizes” it, ”warns the fit­ness train­er, nutri­tion­ist Jim White.

What to do? If the goal of your train­ing is to gain mus­cle mass, car­dio should not pre­dom­i­nate in them. You can incor­po­rate HIIT work­outs and light car­dio ses­sions into your rou­tine, but they should com­ple­ment strength train­ing, not replace it.

You train without days off

“Some body­builders believe that the more they train, the faster the progress and mus­cle mass grows,” says the fit­ness train­er Jay Cardiel­lo. “But it’s not!” If an ath­lete does not allow the body to rest and works every day, the mus­cles do not have time to recov­er, which leads to the effect of over­train­ing and inhi­bi­tion of growth process­es.

What to do? For those who train for health, 3–4 train­ing days per week are enough, each of which alter­nates with a day of rest. Advanced ath­letes who prac­tice dai­ly train­ing should plan a day off every 7 days of train­ing.

You never learned how to deal with stress

Stress is a com­mon occur­rence in every­one’s life. For an ath­lete, it is dan­ger­ous because an increase in the stress hor­mone cor­ti­sol increas­es appetite and pro­motes weight gain. But that’s not all! Cor­ti­sol also inhibits the use of glu­cose by the body’s cells, which can lead to mus­cle break­down. This data comes from a study pub­lished in the jour­nal Med­i­cine and Sci­ence in Sports Exer­cise.

What to do? Try 12 Easy Solutions​ in the fight against stress! And in addi­tion to this, start drink­ing rooi­bos tea. It con­tains the flavonoid aspalathin, which helps reduce stress lev­els.

You are not loading all the muscles

You are not loading all the muscles

If you only train those mus­cles that you can “play” in the gym or on the beach and don’t train all the rest, you lose the oppor­tu­ni­ty to see real­ly beau­ti­ful vol­ume and relief. The mus­cles of the press and biceps, of course, are very impor­tant to work out, but you should not lose sight of the legs and back.

What to do? Keep in mind that iso­lat­ed train­ing of indi­vid­ual mus­cles can lead to injury and cre­ate an imbal­ance. “By refus­ing to load the main mus­cle groups, the ath­lete will not be able to increase the over­all per­cent­age of mus­cle mass in the body and build a notice­able relief,” the fit­ness train­er warns. Jim White.

Did you know?

While you need to main­tain high-inten­si­ty work­outs for mus­cle growth, don’t over­do it! Active train­ing can­not exceed 60 min­utes. This is due to the fact that after 45 min­utes of high phys­i­cal activ­i­ty in the body, the lev­el of the stress hor­mone cor­ti­sol ris­es rapid­ly.

Do you have a boring curriculum?

“Your mus­cles have to work at dif­fer­ent angles and at dif­fer­ent inten­si­ties. Train­ing must be com­plex and var­ied, only in this case the mus­cles will grow, says the fit­ness train­er Jim White. “Load­ing the same mus­cles with the same exer­cis­es will not give the expect­ed progress.”

What to do? Ath­letes need to change their train­ing pro­gram every 6–8 weeks. “If you notice that your strength or oth­er phys­i­cal abil­i­ties have begun to decline, this is the best time to sup­ple­ment your work­out with new exer­cis­es, increase the num­ber of sets or free weight,” the expert adds.

Expert com­ment

Daniel Bub­nis, fit­ness train­er, cer­ti­fied weight loss coach

The growth of mus­cle mass depends on many fac­tors, includ­ing genet­ics, the age and gen­der of the ath­lete, the lev­el of estro­gen and testos­terone in the body, and the inten­si­ty of train­ing. But regard­less of the gen­der of the ath­lete, mus­cles grow at dif­fer­ent rates in peo­ple with dif­fer­ent body types:

    Mesomorphic. People of this body type tend to be muscular and usually build muscle much faster than people with other body types.
    Ectomorphic. Athletes of this type have a slender, lean body. They are less likely to build muscle mass, but they can significantly increase strength through strength training.
    Endomorphic. People of this body type are distinguished by a rounded, plump body. To build muscle, they must practice strength training more often.

The best fit­ness direc­tion for mus­cle growth is strength train­ing, but car­dio loads are also use­ful. There­fore, ath­letes pre­fer to com­bine them.

Rest plays an impor­tant role in build­ing a beau­ti­ful body relief. By not allow­ing mus­cle groups to rest between days of train­ing, the ath­lete reduces their abil­i­ty to self-repair, which ulti­mate­ly slows down growth. In addi­tion, insuf­fi­cient sleep per night increas­es the risk of injury.

Train right!

By Yraa

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