Why do not the muscles grow?
Whatever one may say, sooner or later, every athlete faces a situation where the muscles simply stop growing. In addition, the longer the period of regular training, the higher the risk of encountering this situation. That is why, more often than not, why do not muscles grow Experienced athletes are asked than beginners. So what is the reason behind the lack of progress and what to do if the muscles do not grow?
The reasons for the lack of muscle growth, as well as ways to solve this problem, can be many. However, most often the muscles do not grow because of one or a combination of several reasons described below. Let's consider the main reasons why the muscles do not grow.
Progression of loads is the most important principle in natural bodybuilding. Without a progression of the load, the body simply does not need to build muscle. After all, the growth of muscle mass and strength is, in fact, the adaptation of the body to the gradually increasing impact of the load on training. Accordingly, if you train without increasing the load, then your body simply does not have a reason to increase muscle.
Gradually progress the load, by increasing the working weights, the number of approaches and repetitions in the exercises. Also, you can shorten the rest time between the approaches and exercises and so on. The main thing – do not try to apply all the ways of progression of the load at the same time, otherwise you will get the opposite effect, instead of stimulating the growth of muscles.
As is known, muscle growth requires not only a progression of the load, but also an excess of calories. That is, you must consume more calories each day than you spend in the course of the day. More information on how to eat properly to gain muscle mass read here,
The question arises, how do you know your daily calorie rate? To do this, you can use a very simple formula:
For example, if your weight is 80 kg, then your daily rate is about 2400 kcal. Now, to the resulting figure, add 500 kcal, which the body needs to increase the mass. In the end, we get 2900 kcal – your daily calorie rate for weight gain.
Of course, all these calculations are very relative. They do not take into account the set of individual characteristics of each person. Therefore, I recommend not counting each calorie, but to rely on the scales. Weigh yourself every week and adjust your diet, depending on the scale.
In addition to the overall caloric intake, a bodybuilder should ensure that his diet contains enough varied foods rich in protein. After all, protein is the main building material for our muscles.
How much protein should be consumed per day? There are many opinions on this matter. Some recommend 3-5 grams per kilogram of its own weight, others say that it is quite a bit more than 1 grams per kilogram of weight. True as always somewhere in the middle.
Therefore, for muscle growth, I advise you to consume about 2 grams of protein per kilogram of your own weight. Thus, if you weigh 80 kg, then you need to consume about 160 grams of protein per day for weight gain. At the same time, it is important that this protein comes from both food of both animal and vegetable origin, so that it is as full as possible.
Sometimes progress in recruiting mass and even losing weight stalled only because a person does not drink a lot of clean water. Just think about it, we're made up of 70%! Without her participation, there is not a single process in our body. Therefore, regardless of whether you are trying to lose weight or gain weight, you need to drink at least 2-3 liters of water per day.
When playing sports it is very important to get enough sleep, because during sleep our body is restored after training and not only. In addition, most of the anabolic hormones responsible for muscle growth are produced precisely during sleep. Therefore, if you are constantly nedosypaete, then you will continue to ask about why the muscles do not grow, even if you observe all the other rules for muscle growth.
Many ask the question about how much sleep you need per day? I recommend sleeping at least 8-9 hours. The main thing is to go to bed earlier, because the sooner you lie down, the more valuable the sleep and the better you get enough sleep.
For example, if you constantly go to 21.00, then you will easily wake up at 5-6 in the morning and feel great. At the same time, if you go to bed at 3 one o'clock in the morning, then you will hardly wake up at lunch, feeling overwhelmed.