Are you training your body consistently, yet you’re not seeing muscle gains?
Before you start thinking that your exercise efforts are all for naught, keep in mind that you might just need to incorporate some simple tweaks into your routine to start building muscles.
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In a nutshell:
Are you training your body consistently, yet you`re not seeing muscle gains? Before you start thinking that your exercise efforts are all for naught, keep in mind that you might just need to incorporate some simple tweaks into your routine to start building muscles. And did you know that even as seemingly mundane as lack of sleep is enough to hinder muscle growth? 1. A terrible workout routine You must choose the right routine to match your body type, goal, and training experience. Workout routines made by professional bodybuilders aren`t the best way to go, since they`re not made for beginners like you.
A good workout routine should include the following: – Scheduled training days to allow for enough rest – A good set of compound and isolation exercises The body builds muscle as a response to increased stress. Exercising puts stress on your muscles, so they grow bigger to cope with stress. The human body is quick to adapt to many things, including your workout routine. Thus, once your body gets used to your routine, it won`t build more muscles anymore.
A good general rule is to change your workout about 8-10 weeks. For instance, if week 12 and you`re still growing, then no need to change your workout. To maximize the amount of stress placed on your muscle and prevent serious injuries, maintaining good form is a must. Another plausible reason why you aren`t putting on muscles is that you`re doing the wrong exercises.
Big compound movements are important because they recruit the most muscle fibers and put the most stress on the body. For every 2-3 compound exercises, aim for 1 isolation. Progression is the constant increase of weight, intensity, and stress required to promote your body to build more muscles. This way, before every workout, you can know the exact weight and reps you did the previous week.
Rest is just as important as training. A solid workout plan should allow for adequate rest. After all, muscle building takes place when you`re resting and recovering. Weight training causes millions of tears in your muscle tissue.
One way you aren`t getting enough rest is if you train too many days without taking a day off. Second, you probably aren`t allowing muscle groups to fully recover between training sessions. For most muscle groups, one training session is enough. Calves, abs, and other smaller muscle groups may be trained twice but need at least 2 days of rest between sessions.
Sleeping is the body`s way of recharging. For weight trainers, in particular, it`s when the body repairs damaged muscle tissue and grows more muscles. Many don`t realize that what you eat throughout the day, and 1. 5-3 hours before a workout affects how much energy you have.
For your pre-workout meal, it should be well-rounded, meaning it contains protein, fats, and complex carbs. 9. Terrible post-workout nutrition Did you know that your post-workout meal or shake is arguably the most vital meal of the day? After a workout, your muscles are starving for nutrients. Although a protein shake is better than nothing, a good post-workout shake should contain 30-40g of whey protein powder, 5g of creatine, and 60-70g of dextrose.
Then an hour after, have a meal containing protein, complex carbs, and fats.
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