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Thursday December 14, 2017

6 Reasons Why You're Not Building Muscle

Why aren't you gaining muscle?Increasing strength and adding muscle mass is the most common fitness goal besides losing weight. But quite often, many guys (and gals) in the gym are not seeing the results they hoped for or expected. Here are 7 reasons why:

 

1. You aren’t sleeping enough. I feel like a hypocrite writing this, since it’s 5am right now where I’m located. But it’s 100% true: Sleep is incredibly important for muscle growth, since this is when your body releases the most human growth hormone and testosterone – two incredibly important muscle building hormones. You should always strive to get at least 8 hours of sleep each night.

2. Not enough protein. What many bodybuilders do not realize is that their diet is just as important as their workout routine when it comes to packing on mass. At the top of this list is protein, since proteins are the building blocks of muscles. If you’re not getting enough protein in your diet on a daily basis, your muscles won’t be able to rebuild after they’ve been broken down from your workouts. You should always strive to get at least 1 gram of protein per pound of body weight.

3. You are drinking WAY too much. I understand that many of you like to have your occasional beer when you go out with your friends. There’s absolutely nothing wrong with this, but often times it doesn’t just stop at one beer – one turns into two, two turns into three and so on. Before you know it, you find yourself getting into a bar fight using your newly built muscles as a tool. But heavy alcohol consumption is not good if you want to achieve a killer physique, since it lowers testosterone levels, zaps your body of precious vitamins and minerals, decreases protein synthesis, makes it easier for your body to store fat, dehydrates you, need I go on? If you’re going to drink, you better have some serious willpower and make sure that your alcohol consumption stays around the 1-2 beer mark. If you go over the legal limit, you’ve gone too far – and the legal limit is often not nearly as much as you think!

4. You can’t leave the gym. Many bodybuilders think that the more they workout, the more muscle they’ll build. While this is true up to a point, working out too much is terrible for your gains. When you spend longer than an hour in the gym, your body starts producing more of a hormone known as cortisol, which breaks down muscle tissue and stores fat. This catabolic hormone can wreak havoc on your physique and this catabolic environment does not take much to be activated. Since your body feels as though it is under stress when you workout for this long, the longer you workout, the more cortisol you produce. Yikes! You should limit your weightlifting sessions to under 45 minutes and never workout each muscle group more than once per week if you want to reduce your risk of overtraining as much as possible.

5. You aren’t applying the method of progressive overload. Your body is very well at adapting. Your body always wants to be in a state of homeostasis and it will do anything to get there. If you’re never trying to increase the amount of weight you lift through utilizing the method of progressive overload, your body will quickly reach this homeostasis point. You should always be training to failure. That is, you should be training until you cannot do another rep on each and every set. And you should be doing this every single workout! Next time you come into the gym, you should try beating your previous workout.

6. Your workout is stale. Keep in mind – your muscles will always adapt to what you’re doing, unless you present them with new stress and allow them to grow and develop in new ways. When it comes to the types of exercises you’re doing, the number of reps and the number of sets as well, things are no different. Because of this always make sure you’re switching up these three factors every 4-6 weeks to keep your body constantly guessing.

 

About the author: My name is Drew and I have been lifting weights and building muscle for a very long time. Throughout my years of training, I’ve collected a vast wealth of information on health and fitness and consider myself very knowledgeable in this field, so I hope you enjoyed reading this article as much as I enjoyed writing it. 

Comments   

0 #2 Leandro Russo 2013-11-22 21:26
Hello Drew,

I have read your article and I can definitely say that it has been very helpful to me as I am passionate about physical exercise, increasing my strength and building my muscles. For some time now, I have been trying to figure out the kind of my daily habits and practices I should keep doing and the ones I should avoid so that I achieve the maximum muscle growth that is possible. You article does exactly that: It underlines and analyses 6 major issues that I should give my focus in order that I can build my muscles quickly and effectively without wasting my time and effort.
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0 #1 Andrew 2013-06-16 20:56
Progressive overload, rest and a rotating workout are KING, great article!
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