Do you build, build and muscle mass does not come? Avoid the most common mistakes that prevent you from getting muscles.
The overwhelming majority of people who decide to start strengthening are committing unnecessary mistakes. The result is liter of sweat, painful body and miserable results.
You must have registered that there are quite a few people who can pick up the volume. They pick up a dumbbell a few times and have muscles like Arnold. And then there are individuals who do not increase their muscles. This is due to the ratio of fast and slow muscle fibers – it just depends on whether you were born as an endomorph, which has a more robust figure from nature, has more fast muscle fibers that are bulkier or you are at the other end – you are an ectomorph destined for endurance sports.
Most people will be somewhere in between. Perhaps you now envy the endomorphs with their advantage in gaining muscle, but each coin has two sides. Endomorphs easily pick up muscle, but also quickly pick up fat.
We do not do much about genetics, so let’s take a look at what you can do and avoid mistakes to get muscle gains in the most effective way.
Error 1 – practice with low intensity
Dozens of repetitions of a low-load exercise lead to an increase in stamina but you can forget about the volume. You have to add a load. If you want to maximally stimulate growth hormone production, it is best to keep yourself in a range of 8 to 12 repetitions (that is, the number of repetitions you perform in the series before you run into failure). In practice, the intensity of the exercise will most often be between 65% and 85% of your maximum.
As for the number of series, the beginner is just three, the more advanced he can handle more.
Adding a load is not just about lifting heavier dumbbells. You can also intensify training with the weight of your own body.
We will look at some other articles on the appropriate exercises and the possibilities to add weight even without going into fitness.
Error 2 – Focus on isolated exercises
Most beginners build their muscles as the first to strengthen biceps, stretching, truncation, various trenches, tripping, pulley pulls and other similar drawing exercises. These are all isolated exercises.
Remember that the basis of success in picking is to perform complex so-called multi-articulated exercises (squats, chins, bench press support, dead move, etc.) . These exercises involve more muscle fibers, and you will achieve higher levels of anabolic hormones.
Error 3 – Overdrive it with the length of your workout
For volume, it is necessary not to underestimate the effects of growth hormone and testosterone. The first step to increasing testosterone levels is short training sessions lasting 45 minutes, up to 60 minutes. After about 30 minutes of intense training, the level is maximum and then begins to fall. If you stretch your training for more than an hour, you can count on the body releasing the hormone cortisol and catabolic processes.
Error 4 – do not give your muscles time to regenerate
Muscles do not form when you strengthen, but when you rest. After stimulation by appropriate training, regeneration must follow. You need to give the body enough nutrients and time to focus on muscle building. Practiced muscles are good to let them rest for about 48 hours.
Especially for ectomorphs, less is more. Practice briefly, intensively and do not overdo it with training frequency.
If you are a beginner, practice the whole body three times a week. Gradually, you can go to training two muscular games in one day.
Error 5 – you do not sleep long enough
Quality sleep is probably the most important part of regeneration. Remember, the greatest amount of growth hormone is released during sleep. Spend more than 6 hours a day, ideally 8-10. This will ensure sufficient growth hormone production during sleep.
Error 6 – Do not deal with stress
Eliminating stress is not always easy. Work, family, everyday hurry … all of this causes us to raise our level of stress hormones. And such a cortisol is a nice asshole. Those who try to lose weight block the possibility of using fats efficiently. Those who strengthen, sabotage the growth of matter.
Decreasing stress can be done not only by meditations, massages, etc., but you can also use natural supplements such as stoves or vitania. Both of these herbs are among adaptogens, which also improve overall sports performance. Just look at the content of favorite elite athletes’ add-ons (retibol, optygen …).
There are, of course, much more adapting genes (cordyceps, reishi, eleuterokok), so choose what to choose from. Each of these natural supplements in the body is tuned a bit differently, and it is advisable to overcome them during the year. Some sports accessories adaptogens combine differently, but can be used individually in the form of tinctures or standardized extracts.
Error 7 – underestimate your diet
Most people have the biggest reserve in the diet. Dining Room is not just about adding enough protein and carbohydrates to your body. The key is to be able to do everything right in terms of training. Know when to use fast carbohydrates and fast protein and when you slow. Be aware that what you eat is largely influenced by leaching hormones. Whether we are talking about insulin, growth hormone or testosterone. In addition, nutrition affects the intestinal microflora, which ensures the absorption of nutrients.
Because it is the topic of sports nutrition for more articles, I will now list only a few of the most common mistakes.