If you have started working hard on your body for a long time with the aim of achieving muscle gain and development but you still do not see results; we tell you that these may be the reasons why your muscles do not grow.
You train little or badly
He training and the exercise are keys to stimulate the synthesis of new muscle fibers as well as to promote the growth of existing ones.
However, exercising without any care may be of no use, since it is essential train with proper planning, using a burden relatively high as well as an adequate technique for all exercises, in such a way as to concentrate the effort on the desired muscles and stimulate their growth with a appropriate intensity.
So the last scientific studies point out that staying in the range of about 10 repetitions It is key for adequate muscle gain working with a weight that is around 60 or 80% of our maximum capacity. In other words, we have to perform the maximum repetitions that we can, leaving a margin or stopping before reaching muscular failure.
rest is not enough
During the rest our body has time to repair itself and recondition itself to the stimulus we have given it, so a insufficient rest it can be a real roadblock to muscle gain.
When we talk about rest, we are not only referring to letting our body not work intensely one day between other training sessions, but also to achieving a proper sleep each night that allows cortisol levels to be reduced in our body and testosterone levels to increase adequately to promote hypertrophy.
So, train on alternate days the muscles of our body allowing them a break from physical effort and sleep properly every night is essential to see results.
You consume few calories
To achieve the muscle gain As well as for any other creation process in our body to take place, it is essential that there are enough calories.
around a 20% more calories our body requires to properly carry out anabolic processes, that is why if we seek to develop muscle mass the calories they can’t miss.
if we carry one very low calorie diet or if we eat too little to compensate for the physical effort that we are doing, without a doubt our training is not going to give the expected results and our muscles are not going to grow.
missing important nutrients
For the muscles, it is not only essential to offer the calories that the body needs, but also to provide key nutrients so that said anabolic process is carried out properly.
In this sense, it is essential that we provide quality protein to our body in such a way that we have all the amino acids that the organism needs to create new structures.
Similarly, the hydrates They cannot be absent to provide the body with the necessary calories and so that the proteins can be used for what they were provided for.
Babies insufficient amount of fluids
A adequate hydration It contributes to the proper functioning of the metabolism and, therefore, it is essential if we want to gain muscle as well as to burn fat or other organic processes.
Therefore, if you find yourself dehydrated and not drinking enough liquid every day the muscle gain process can be hampered.
So, Watch your water intake on a daily basisIt is not essential if we seek to complement training with our diet and see results.
you find yourself stuck
If at first your muscles showed improvements but now you do not see results and the growth is not what you wanted, you may be in a plateau or stagnation.
This may be because your training is not adequate or, what is the same, because there is a lack of adequate stimulation for your muscles to grow. It could also be because for one reason or another your body has established a limit.
make some change in training planning as well as in diet, rest or other variables can be useful at this time to beat the plateau and move towards achieving muscle gain.
These are some of the possible reasons why your muscles are not growing as you expect and therefore, it is time to review both our training and our rest and our diet if we want to see the expected results.
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Image | Cover photo: Dollar GillPhoto 1: Victor Freitasphoto 2: christian erfurtphoto 3: Thought Catalogphoto 4: Prudence Earlphoto 5: henri meilhacphoto 6: Daniel Apodaca.