4 reasons why you can't build muscle ( Part I )

Don't grow muscles? Most likely, you admit at least one of the following errors.

Reason 1: You are changing the load and frequency of repetition.
The optimal number of reps for a workout focused on hypertrophy, is a source of constant debate in the field of fitness. Although the study is not conclusive, the data indicate that a moderate REP range (approximately 6-12 reps per approach) is best suited for maximum muscle growth.

This is often called "training style of bodybuilding," because it provides the ideal combination of mechanical tension, muscle damage and metabolic stress - the three main factors influencing the increase in hypertrophy.

The problem is that most athletes seem to think that this means that all training should be carried out in this REP range, so they rigidly adhere to the same models load, which is a wrong assumption.

The maximum growth of muscles is based on force. It requires that at least some of your approaches were performed in the lower range of repetitions (1-5 reps per approach). Stronger muscles allow you to use more weight and therefore generate more muscle tension in the moderate repetition ranges that optimally stimulate hypertrophy. Increasing muscle tension without compromising metabolic stress, you lay the Foundation for accelerated muscle growth.

It is necessary to use a higher number of repetitions(in the range of 15 to 20 reps in the group), which also occur in gipertroficski-oriented routine. Provided that you are training at or below the maximum number of repeats minimum number of repeats helps to increase your lactate threshold, i.e. the point when lactic acid begins to rapidly accumulate in the working muscles.

The problem with lactic acid is that, after a certain point, its accumulation interferes with muscle contractions, reducing the number of repetitions you could do.

Here's good news: training with high reps increases the density of capillaries and improves the buffer capacity of the muscles that help to hold the building up of the breast. As a result you can keep more time under tension under a given workload. In addition, you develop a greater tolerance for heavy workloads is an important component for maximizing hypertrophy.

Optimal muscle development is achieved by changing the number of repetitions over time. Whatever scheme you use, make sure that you use a different load, a different number of repetitions.

Of course, training for muscle mass is probably best achieved by approaches with moderate repetition, but, nevertheless, higher and lower intensity are important for optimizing muscle growth.

Reason 2: You don't use sufficient

Back in the 1970's Arthur Jones popularized the so-called high intensity training HIT(high intensity training) approach to build muscle.

HIT is based on the fact that to stimulate growth you need only one set of exercises, provided that you exercise until momentary concentric muscular failure.

According to HIT dogma, running additional programs beyond this is unnecessary and may even reduce the effectiveness of muscle development.

Other well-known industry leaders such as Mike Mentzer and Ellington Darden, subsequently followed the example of Jones and adopted the philosophy of HIT, which led to growth of its popularity. To this day HIT continues to delight his fans.

Now, before I'm accused that I'm against HIT, I recognize that this is an effective strategy. It cannot be denied that it can help to build noticeable muscle. And if you don't have enough time, it can provide effective and efficient training.

However, if your goal is to maximize muscle development, HIT simply doesn't work. You need more volume. Considerably more than single approach for the exercise. The majority of studies consistently shows that protocols with multiple approaches outperform protocols with a single set for strength gains and muscle size.

Recent tests show that training with multiple approaches increase the strength by 46% and increased lean muscle growth by 40% compared with the protocols with one of the approaches.

It is unclear whether the hypertrophic superiority of multiple approaches result in a greater total muscle tension, muscle damage, metabolic stress, or some combination of these factors. It is clear that multiple approaches are needed if you want to maximize your muscular potential.

The problem is that even if you use several approaches, it is possible that you still don't train with sufficient volume.

The optimal number of sets needed to achieve high growth will vary from person to person and depends on many individual factors such as genetics, resilience, experience, training and nutrition.

But the question of identity is only part of the problem. Muscle size is also important. Large muscle groups such as back and hips, need more volume than the smaller muscles of the arms and calves that receive significant ancillary work during mnogosloinykh exercises.

Another important consideration here is the structure of your program. Under other equal conditions, training separate exercises allow you to increase the daily training volume for a muscle group in comparison with the total body workout.

Whatever your target weekly volume, optimal results are achieved when using periodic approach, in which the number of sets is changed strategically during the academic cycle. Remember that repeated training with large volumes will inevitably lead to overtraining.

In fact, the data show that the volume is even more connected with overtraining than intensity. Only using periodization, you can take advantage of the large amount of exercise, avoiding scary perekreditovanija state.

Here periodicitatea strategy that seemed very effective. Let's say you have determined that your maximum weekly amount must include approaches 18-20 per group of muscles.

Focus on a three-month exercise where you aim for 8 to 10 approaches per week in the first month, 14-16 in the second month, and then complete the cycle in the last month, where you have 18 to 20 approaches per week.