How you are stopping yourself from Building Muscle 1
We all want to Build Muscles, either to look bigger, stronger or just leaner. The thing is, the majority of us will be going about Building Muscle in a completely wrong way. It is definately not a simple process, but considering the following factors you can avoid the most common mistakes.
1. You Train Too Much
You want to Build Muscle? you want to be slim? So training hard all day is the best strategy, right? WRONG!
You need to provide yourself some rest, it's that simple. The average person cannot recover from training 6 days per week. 3 to 4 days of heavy lifting is more than adequate. Train hard for 4 days per week, and give yourself plenty of rest, and a lot of healthy healthy food
2. You aren't Getting Enough Sleep
You can workout as hard as you prefer, but without adequate and sufficient sleep, you won't develop. It's as easy as that. While you're in the fitness center, lifting heaving weights you're wearing down and damaging your muscle tissue. Quality diet and rest are essential if you are to give the body a fighting chance to repair and develop properly. Try snacking right before bed to ensure your body has enough proteins and carbs for muscle repair when you sleep.
3. You Don't Eat Enough
If you wish to BUILD UP MUSCLE you have to increase your calorie intake and eat for muscle. Not from burgers, pizza and chips, but from wholesome nutritious food. Pasta, potatoes, wholemeal breads and fruit. A lot of people drastically under calculate the amount of additional calories they to BUILD UP MUSCLE Mass. The bigger you get the greater you have to consume to support your brand-new body mass. If you find it difficult to include size, try GOMAD.
Also try reducing on the Cardio. Long drawn out cardio sessions will start to eat into the muscle gains. If you really want cardio try doing HIIT instead. The High Intensity nature will make sure you get the maximum benefits without spending too long in the fitness center, and preserve Muscle Mass.
4. Your Form is Terrible.
Aiming to lift the heaviest weight you can lay the hands on in the gym is both dangerous and counter productive. Focus on form first by picking a weight you can lift easily for 15 - 20 reps. Now slow your movement down, 3 - 1 - 2 (3 Seconds to lessen the weight, pause for 1 Second then 2 seconds to raise).
This approach will ensure your muscles are under pressure for the optimum timeframe to activate new muscle growth, plus you lessen your chance of injury and don't appear to be a jerk when you try to lift 10 lbs more than you can handle.
5. Your Workout Lacks Variety
I change my exercises every six to eight weeks. I like to keep my muscles guessing. As soon as they get used to a rep range, weight or workout routine its time to change it up. The body quickly becomes used to a regimen. Ideally you ought to be increasing either the rep range or weights weekly per exercise. If you don't, you will not develop and can not build up muscle.
I have even started executing a week of exercises in the 8 - 12 rep range, accompanied by a week of 5 x 5 weight training. I get the best of both worlds, and my own body is kept guessing, it never knows whats coming. My Muscles have to grow to support the ever changing loads and reps I subject them to.