7 Reasons Why Your Muscle Doesn't Grow. You Need Serious Concern Toward This.
1. Underestimating your
calorie consumption. Calorie consumption is the solution to most
hardgainers problems in building muscle. You simply cannot assume that you’re
eating enough calories by casually keeping a mental note of what you’ve eaten
throughout the day, you have to record down on pen and paper what foods you’ve
consumed.
2. Not eating the right ratio
of carbohydrates, protein and fats. The optimum ratio of carbs,
protein and fats is 50%, 30% and 20% respectively. This ratio will provide the
optimum level for synthesizing protein into muscle mass.
3. Not drinking enough water. Water
is even more important than food in that it’s essential for many bodily
functions. Many hardgainers underestimate the importance of drinking enough
water before, during and after training sessions. One way to overcome this
problem is to bring a water bottle every time you train.
4. Poor workout routine. Choosing
the right workout routine is vital for building muscle. Picking exercises
straight out of bodybuilding magazines and articles written by professional
bodybuilders will cause you to overtrain. Your workout routine should be
composed mainly of compound exercises such as pullups, chinups, pushups, bench
press, dips, squats and deadlifts.
5. Poor exercise technique. You’ve
chosen the right exercises for your workout but are you performing them
correctly? If you want to place the maximum amount of stress on your muscle
tissue you have to use good form. Don’t follow the advice or copy other people
in the gym, this is how bad habits spread. Good form include keeping your reps
slow and controlled, three seconds on the eccentric phase (lowering) and one
second on the concentric phase (lifting) is recommended. Don’t use momentum
(swinging) as you’re not stimulating your muscles correctly. Use full range of
motion so that you’ll increase not only the stress on the muscles but also your
flexibility.
6. Not getting enough
sleep. Sleep is your body’s time recover by getting rid of metabolic
wastes and repairing damaged muscle tissue brought about in the gym. Aim to get
6-8 hours of sleep per night. Tips to getting adequate sleep include developing
sleeping habits by waking up at the same time each day, refraining from
physical activity two hours before bedtime and refraining from taking
stimulants within 4-6 hours of bedtime.
7 Losing focus of your fitness
goals. Finally if you’re not gaining any muscle mass it may be due to
lack of motivation. Can you honestly put 100% everytime you hit the gym? Ways
you can help yourself stay motivated include keeping a training diary, taking
before and after photos, getting a photo of a former hardgainer who’s succeeded
in gaining muscle, get involved with online fitness forums, watch training
videos from former hardgainers and psyching yourself up before a training
session with motivating music.
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