Muscle gain is a complicated process that requires a lot of time, dedication and of course, patience; often perform strenuous workouts without reaching the results we seek, and usually ignore this may be due to different factors that adversely affect our progress. And that is the purpose of this article: know them all and avoid or delete to transform our body can be effective.
No change in the range of repetitions
This is one of the most frequent errors. Some studies have found that having a range of moderate repetitions (6 to 12 repetitions per set), helps gain muscle hypertrophy in training.
Usually, this technique is known as “training bodybuilder type”, offering an ideal combination of mechanical stress, metabolic stress and muscle damage at the same time are the main factors leading to more effective hypertrophy. However, a common problem among athletes, is thought to follow this range at face value, which causes an attachment to the same load patterns, avoiding stimulation to muscles and thus overshadowing growth.
Understand that muscle development has its foundations in force. With that said, it is intended that the workouts are performed in ranges of low repetitions (of 1-5 repetitions per set) to increase tension in the muscle, without interfering with metabolic stress and leading to further growth.
Moreover, training with high reps (15-20 reps per set) also recommended in routine hypertrophy.
What does this mean ?. That for better muscle growth, ideally vary the rep range as time passes. This is achieved by structuring a routine and under the previously stipulated periodization, including the different ranges of load ranges.
Underweight in the uprisings
Remember that although it is not charging exuberant amounts of weight (as they tend to cause sudden movements during travel, among other points that adversely affect the exercise), it is important to raise optimal loads to maximize muscle growth. The recommended amount varies from person to person, as influenced by factors such as genetics, resilience, body shape, nutritional status, etc.
No Needless to say, the large muscle groups require greater amount of weight than smaller muscle groups. And regardless of the loads get up, the results will be affected by the change of these, as happens with repetition.
The importance of the principle of specificity
While the increase in muscle mass while losing fat is a task relatively easy to perform in the first months of training, over time it becomes more difficult.
Aerobic exercise is very important in this issue, is that the problem of concurrent training between strength and endurance exercises at the end end up involved with the processes that drive anabolism. Specifically, aerobic exercise regulates AMPK (adenosine monophosphate kinase), which is related to the pathways involved in carbohydrate metabolism and fatty acids; having a positive impact on the loss of lipids.
However, the AMPK activation also inhibits PKB-mTOR, a fundamental protein synthesis and eventual production of muscle anabolic pathway. Mind you, this does not mean to be limited only to conduct training load in stages, since the cardiovascular exercise is great for the welfare of oneself.
That said, the mystery lies in knowing how to perform cardio. And the answer is that you can not tell, because its effects vary with each person, by the same factors that influence the rest of the exercises. In short, for optimal muscle growth, limit the sessions of cardio, making a recommendation, three times a week for 20-30 minutes: an average, to call in some way, even if there are adverse effects, reduce or increase the time.
Finally, keep in mind that a good workout, ceases to be without a proper diet. People who already have enough time training in bodybuilding (and therefore should not be limited to reduce its power, since it involves not want to lose fat) are required to follow a high-calorie diet to meet the demands of muscle growth.
The caloric consumption also varies from person to person. Endomorphs those bodies require fewer people compared with Ectomorphic body. Speaking of numbers, we could say that the ideal is between 3,600 and 4,000 calories daily. But that’s not all, because as a rule to find the ideal balance between diet and exercise, it is necessary to keep control over the day, and to adjust the diet and vary between consumption of macronutrients (increasing or decreasing protein or carbohydrate, etc.) without neglecting the calories. Perhaps this can be a complicated task, so in these cases is feasible to visit a nutritionist.