Building muscle and packing on the pounds is not just " pick up objects and put them down. " What is holding you back?
Packing on muscle is not easy no matter if you're a bean or a tough guy . And why you 're missing out on gains is usually caused by a number of reasons that can be easily avoided. So if you are frustrated being stuck at the place and at the same weight , it is time to evaluate what you are doing and make a change.
1 . YOU ARE ANXIOUS
If you are a true beginner, the first phase of your training program results in changes that you can not see - in general , coordination is improving every year and the amount of co -contraction between the decrease in muscle . Your brain is better communicate with your muscles and can even activate a higher percentage of muscle fibers , commonly known as neuromuscular efficiency. Do not look in the mirror after two weeks and I 'm wondering why you 're not fat. Be patient and put in the work , the results will come .
2 . YOU DO NOT FOLLOW
Training records are just as important as the program. How are you supposed to know what to do today or what you did last week without keeping track of it ? To maximize muscle hypertrophy , keep track of all your workouts , weight used , repetitions completed, the tempo of the exercise and the breaks between sets. Keep a training log allows you to track your progress and your energy level . Newspapers are also a great way to look back to see how (hopefully not) you have been injured or overtrained .
3 . YOU DO NOT HAVE STRUCTURE
Remove the randomness of your workouts and stick to a plan. This is the best way to build strength and increase muscle size . random workouts can make you stronger ( for a beginner ), but it is less than a periodized training program planned. A linear periodization map might look like this : Week 1 : 3x12 -15 Week 2 : 3x10 -12 Week 3 : 3x8- 10. A non periodization scheme might look like this : 1-3 weeks: 1ér set 10-12 reps , 2nd set 6-8 reps 3rd set 3-5 reps . Choose a plan and stick to it for maximum gains.
4 . YOU TOO MUCH CARDIO
If your goals are size and strength , cardio should not dominate your program. HIIT workouts and cardio sessions can easily be inserted into your program, but your first priority is to take 3-4 days of weight training. If you can recover between workouts and do not hesitate to add a cardio workout here and there , but not at the expense of recovery.
5. YOU ARE A HEADCASE
Having too much negative stress in your life can wreak havoc on your body chemistry and your overall health . This is easier said than done, but you need to relax man . Find a job you enjoy and a non -drama- filled friend. Eat whole fresh foods and drink plenty of water. Try to get 8-9 hours of uninterrupted sleep per night. Learn to meditate . The lower part of the stress , the better you restore . The better you get , the more you progress to achieve this goal.
6 . YOU EAT LIKE A BIRD
To put on size, you can not eat salad all day. You need a slight caloric surplus to support muscle growth. This includes all the energy expended through physical activity and internal processes. As mentioned earlier, eating whole fresh foods. Took the time to plan your meals so that you do not have to resort to eating junk . Avoid sugary drinks and fast food . Try to eat organic meat and drink organic milk. Eat healthy fats such as avocados and coconut oil . If you trend, schemes such as the " Paleo Diet " or " perfect health diet " work very well to put the size while staying lean . Ensure that your body gets the nutrients and growth building blocks they need and remember that eating junk food is equal to undesirable results.
7 . YOU TRY TO CHEAT YOUR REPRESENTATIVES
Representatives half or quarter are commonly seen in the gym. Do not be that guy . Representatives half will help you half assed results. Learn how to perform the full range of motion for each exercise. Leave your ego at the door because the weight you will use less. In the long term , you maximize your earnings during the progression full range of exercises with light weights movements as you would when using heavy weights for representatives and a half. Representatives and a half and a quarter have their place well - they are perfect when used as assistance exercises to the main lifts, but only when the main lifts can be performed with the full range of motion .
8 . YOU AFRAID OF MOVEMENTS COMPOUNDS
Raises front, side elevations, and calf raises are all good exercises, but are normally made at the wrong time . Focus on compound lifts big at the beginning of your workouts while you are fresh and not tired. Exercises like squats , presses, clean and / or handles should be the first half of your workout. Save isolation exercises for the last half.
9 . YOU ARE AN ADDICT GYM
Spend hours in the gym will not do you favors . Related to the " you need to relax " tip , do too much in the gym will result in more difficult to recover between workouts , while adding to your already high levels of stress. Beginners can take a lot of work in a 45 - minute drive to 60 minutes , if appropriate breaks are taken between sets and they do not check their Facebook . Too many games and hours in the gym can lead to diminishing returns. Go to the gym , focus , do the job and go home .
10 . YOU DO NOT DROP- SETS
Stop - games involve submaximal weight made to fail in several mini-games. Arnold refers to this type of workout training " pump ". For example, take a weight that you can curl for 8-10 reps. Following this game , take another pair of dumbbells 10 pounds lighter and immediately perform representatives to fail. Perform this fall for another round . Take a one-minute break and start again . Constant muscle tension created with these three mini-games induced mechanisms in hypertrophic muscle. Add to drop- sets your isolation exercises to maximize your gains in size .
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