4 reasons why you can't build muscle ( Part II )
Don't grow muscles? Most likely, you admit at least one of the following errors.
Reason 3:You don't stick to one goal
Most athletes don't just want to become big, they also want to become slimmer in the process. In the initial stages of training it is quite a viable target. Beginners can gain extensive muscle, losing fat at the same time without any problems.
The same applies to those who lose significant weight (more than 14 pounds or so) and regular athletes who made a long break in training.
But if you're exercising more or about a year, you are quite slim and not "shotgun all the anabolic improved", the desire to build muscle while dumping fat becomes extremely difficult. At some point, you eventually have to choose between one or another.
If your choice is to conclude, it should be your goal of workouts; otherwise results will be compromised. And this entails reevaluating how much aerobic exercise you perform.
The problem with concurrent training (consisting of exercises with weights and aerobics) is that it might interfere with the processes inducing anabolism.
This is consistent with the hypothesis of switching AMPK-PKB, which suggests that endurance and exercise related stamina to activate and suppress different genes and signaling pathways, and these pathways have conflicting actions.
In particular, aerobic exercise regulate AMPK (adenosinemonophosphate), which is associated with pathways involved in the metabolism of carbohydrates and fatty acids. This, of course, has a beneficial effect on fat loss.
The problem is that AMPK also delays the activation of PKB-mTOR, the anabolic route, which is important for protein synthesis and therefore muscle building.
Now this does not necessarily mean that you should refrain from performing any cardio.
Although frequent, lengthy cardio sessions are bound to influence the development of muscles, more moderate aerobic activity most likely will not help. Cardio is definitely useful to your health and well-being.
How much cardio is too much? It is impossible to say. As in all aspects of exercise, the individual response will depend on many genetic factors and lifestyle. Also, remember that everyone has an upper limit of how much exercise they can tolerate before overtraining occurs.
Adding a cardio component to your program, you increase the total amount of stress associated with physical stress on your body. At some point the stress can affect your recovery ability and lead to perekreditovanija state.
Thus, for those who want to maximize muscle growth, best advice is to use caution and limit the frequency, intensity and duration of your aerobics.
Three days a week for 20-30 minutes is probably a good General recommendation, but again, this will vary from person to person. Monitor your progress, follow all signs of overtraining and adjust the program as needed.
Reason 4:You don't consume enough calories
This error is inextricably linked with the error number 3(see above). Athletes often restrict their caloric intake. Bad idea.
As mentioned earlier, fat loss while muscle mass is unlikely for well-trained, natural athletes. If you fall into this category, it is important that you consume a surplus of calories to support muscle growth.
This is consistent with the first law of thermodynamics, which States that energy can neither be created nor destroyed; only changed from one form to another. Simply put, consume more calories than you expend, and the excess energy will be stored as body mass.
But athletes think that you can eat everything in sight. This is consistent with old school concepts set of exceptions, when bodybuilders accumulate a huge amount of food, and then go on an extreme diet with reduced calories to level of starvation.
The problem with this approach is that over 75% of the weight gained during the set falls on fatty tissue. Of course, you are also gaining muscle, but much of this metaboliziruetsa during the subsequent process of dieting.
When all is said done, you were lucky to keep half of your muscle developments. Worse, repeated cycles of hiring and reductions can reset your biological "control points", which leads to increased level of body fat in future cycles. In the end, it's just a stupid strategy supply.
So, what is the ideal calorie intake for building muscle that are not pumping up like a sumo wrestler? A General recommendation is to consume between 36 to 40 calories per kilogram of body weight. If you are a guy weighing 90 pounds, you need to consume 3600 to 4000 calories a day.
Those who are endomorphy usually better with a little lower calories, while those who are ectomorphic, usually need a higher energy consumption; as many as 50 calories per kilogram for extreme hardgainers.
Once you decide on your calorie intake, monitor your results over time and adjust consumption in accordance with your individual result. If you for some time engaged in sports, the real goal is to gain half a kilo - pounds per month, focusing on mass building.
You are not doomed to remain in a training rut. Identify your mistakes, eliminate them and you'll be back soon to get the most from your muscle building.
What you should know:
1. Your results will stand still, if you train with the same load and frequency of repetition. Alternate using more weight, fewer reps and less weight for greater number of repetitions.
2. Volume is the key. Don't think that a couple of exercises will give you noticeable hypertrophy.
3. If you want to gain muscle mass, focus only on that. Don't switch between fat loss and muscle gain, otherwise, chasing two hares, none of this will achieve.
4. You need to consume enough calories to build muscle. Get ready to consume from 36 to 40 calories per kilogram of body weight.
