6 obstacles for muscle growth
To reach a new level of muscle development, you need not only to train better, but also to remove obstacles on the path of anabolism. Check if you make these typical mistakes too?
Author: Shannon Clarke
If you are not very different from most visitors to gyms, you often send contradictory signals to your body. You go to the gym with the thoughts "to grow!", But lead a lifestyle and make regular mistakes that say "slow down!"
When I say "mistakes", I do not mean the wrong grip in the pull of the top block or the too wide setting of the feet in the ascent to the socks. Honestly, muscle growth depends little on such trifles. No, it occurs at the global level of powerful anabolic stimuli, which are activated by weight lifting, a full-fledged diet and faithfulness to a healthy lifestyle. If the last item made you shudder, you definitely need to continue reading.
I will tell you about six mistakes that can put an end to your progress. They are quite easy to fix, so honestly answer yourself to the question, which of these points limits your potential?
1 error. You do not listen to your body
Today you plan to have a big day of chest muscles, but triceps and front deltas are still aching after training the shoulder girdle. In addition, last night you did not sleep very well, and now your state of health is far from ideal. What to do?
Many dedicated sportsmen will go to the gym anyway. They will tell you that sometimes you have to be above the circumstances. And it's true, but to a certain extent. There are situations when, guided by this logic, you make one wrong decision after another.
You must listen to your body and listen to his requests – and sometimes even prayers! Perhaps he is trying to tell you that a day or two of passive rest and complete relaxation is really necessary.
Or, perhaps, he tells you that it is not worth every day to break into a flat cake, and a well structured program will be better suited to your lifestyle and your abilities.
Athletes learn, develop and adjust their training goals and objectives. Do you know who does not? Injured athletes. Stretching, tears and overtraining syndrome take away your time and your muscle mass. Do not sacrifice the result in the name of blind stubbornness!
2 error. You ignore basic exercises
Too often, we give our weaknesses a one-sided quantitative characteristic. "I would add five centimeters in the amount of hands" or, for example, "I would like to have the muscles of the shins more massive." As a result, we look at the problem as a bicycle with a flat tire and try to pump it. Applied to the proposed situational model – isolated movements such as biceps flexing or climbing on socks.
It would seem that everything is logical? But you will develop more musculature – and surprisingly more muscles in the target anatomical zone – if you eliminate the main problem: your weakness. You must train to become stronger! Lifting with weights will help to develop strength indicators and will be an excellent help for your hands, back muscles and abdominals. A heavy deadlift will give loads to the hands, the muscles of the lower leg and many other muscles in the entire body, which will lead to a powerful release of anabolic hormones and burn more calories than you can imagine.
"Of course, bending and climbing socks are great exercises, but if you need impressive results, you have to lift weights in the basic compound movements," explains Whitney Reed, fitness model and BPI spokesperson. "When I say gravity, I mean the serious weight that will squeeze out of you all the juices through 8-10 repetitions. The main thing is to follow the technique and control all aspects of the exercise. "
A good balance between basic and isolating exercises is key to any program for mass. Alternatively, you could plan an annual training program so that in a certain period, all attention was paid to progress in basic movements, and during this period the traditional bodybuilding training phase followed. How exactly you integrate your work into a force in your schedule is up to you. But it is necessary to do it!
3 error. The mind and muscles work asynchronously
During training, people tend to look very tense and focused. Perhaps, it is because of this that many do not understand how exciting strength training can be. It's like a playground for adults, where each location offers a new experience and new opportunities to upgrade your body.
Having all these tools at your disposal, there is a great temptation to simply move from location A to location B, lift weights from point A to point B, and piously believe that this path leads to progress. If you did everything as it was written on a piece of paper with a plan, the training was successful, right?
Yes and no. In fact, the key to success in relation to the process. If during the approach you think about the reduction and tension of each muscle fiber, you adjust the muscles and mind to synchronous work. You will increase the time under the load, and this is a time-tested stimulus of muscle growth. By allowing stronger muscles to dominate the motor stereotype, you miss the opportunity to tighten the lagging target groups. For example, your front deltas are too readily included in low-quality approaches in bench press.
Learn to focus on the muscles, and you will notice colossal changes in their attitude to training, and in the pace of muscle growth. Perhaps you will even become one of those who are engaged with a strained and concentrated expression. And it's great!
For serious athletes, a working week without frills is not a problem. Their schedule is relatively stable, they control what and when they eat, and avoid common gastronomic traps.
But come the weekend, and you throw off all the chains! If every week you allow yourself one evening of "relaxation", you create serious obstacles to the goals set – especially if the case involves alcohol.
One or two portions of alcoholic weather will not do, but systematic use is not the place for intoxication in the life of a serious athlete. In life and fitness, inevitably you have to look for compromises, and only you can decide what is most important in your life.
Are you ready to sacrifice maximum progress for the sake of several portions of alcohol? Or is your top priority the absolute, the greatest possible progress? If the answer is yes, order a soda with lemon or lime instead of an alcoholic beverage.
5 error. Abuse of cardio for relief
Now it is fashionable to say that aerobic loads are not needed at all. Say, you have to put your foot on a treadmill or ellipsoid, and you will not see muscle growth – only skin, fat and bones will remain. I do not agree with this. Cardio loads there is a place in most of the training programs. However, you really risk overdoing if you spend hours spinning pedals while working on muscle mass. Monotone cardio sessions in the blacklist if you want to pump up the muscles.
First, the abuse of cardio can dramatically reduce the anabolic potential of your body. You simply will not have the energy to generate growth stimuli during power sessions. Remember, it is time under the load that really forces the muscles to grow, and you need energy to use this time for one hundred percent. If your food is grounded on mass gain, you especially need to optimize strength training. Otherwise, you doomed yourself to growing fat instead of muscle.
Secondly, prolonged cardio sessions, piled up on strength training, can negatively affect the secretion of testosterone. Men with a low concentration of testosterone in the blood are prone to obesity and a drop in muscle mass. Here are two weighty arguments against the abuse of aerobic training.
Finally, low-intensity work on endurance teaches the body to consume energy efficiently. Cardio teaches him to stretch the fuel reserve for longer time intervals, and this is diametrically opposed to what you expect from aerobic sessions. In the end, instead of burning calories in a red-hot oven, you continue to throw fuel into a barely smoldering bonfire.
Conclusion: during work on hypertrophy, be limited to high-intensity interval cardio training. It is proved that it does not interfere with muscle growth and recovery. Leave low-intensity aerobic sessions for other training cycles throughout the year.
6 error. Underestimation of the value of calories and a reassessment of the role of protein
When an athlete tells a trainer that he has difficulty in gaining muscle mass, he gets an instant response – to raise the calorie content of the diet. Great advice. But the fact is that in a simultaneous pursuit of mass and relief, many are trying to perform a mysterious ritual dance with macronutrients: they raise the proportion of protein to the skies, and the proportion of carbohydrates and fats is sharply reduced. A bad idea, says Whitney Reed.
"Too often people train up to the seventh sweat, but do not provide the body with calories that are necessary for muscle growth. Once I made such a mistake, trying to keep clear cubes of the abdominal press at any cost, "she explains. – "I drastically and for a long time cut down the share of carbohydrates in my diet. This has brought to nothing all the progress I have made in the previous few months. "
No one is going to challenge the importance of protein in any muscle building diet. Of course, you need a lot more of this key macronutrient than a person who has a sedentary lifestyle. However, do not forget that it is the carbohydrates that the body emits to synthesize energy, which in turn allows you to send the protein straight to the new muscle tissue.
If your diet does not have enough carbohydrate food, the protein will not be used for its intended purpose. Similarly, the situation with fats. Fats are necessary for optimal hormonal balance, and your hormones are the chief bosses of your body's muscle building brigades.
So, if your goal is to gain muscle mass, you must eat most, not just more protein. Provide the body with 2-2,5 grams of protein for 1 kg of body weight, and then look back and make sure that you have not forgotten about the other macronutrients.