Guidelines For Maximum Muscle Growth
‘Why am I not getting any bigger?’ is one of the most often questions asked globally from bodybuilders. After all you are training hard, with good muscle building nutrition in your diet, yet your gains are still minimal. The sense of frustration after all of the months of effort is tremendous and can be really demotivating. So precisely what is the answer? Well, there are a few likely causes, see if any of these ring a bell with you, together they show you how to build muscle:
1) Are you consuming enough calories? Many hardgainers are simply under eaters. As this is a major reason for poor muscle growth. Consuming frequent high calorie meals is the key to build muscle mass! Consuming food every two hours is a very useful guideline that will help you intake the required amount of calories. Make sure you snack lots on food such as: dried fruit and nuts, yoghurt, cottage cheese, cereal and milk, protein bars, fresh fruit, and protein shakes, etc
2) Are you getting enough protein? To build muscle mass fast you should aim for 1.Every day you should consume per pound of body weight 5 grams of protein. Excellent protein sources include: chicken, fish, turkey as well as dairy products. Eat everything don’t worry so much about eating low fat products, that will make it harder to get all the calories you need in order to bulk up. Sure you need quality calories but make your life easier and eat everything, remember you can go through a cutting up stage in a few months time. making use of whey protein shakes is an excellent way to increase your protein intake, the larger tubs of course are normally better value of money.
3) Have your routines ceased to be useful? If you are able to say aloud your routine without thinking too much it could well be that you have been doing it for too long. If you are not provoking your body to grow in new and different ways then it simply is not going to grow. Trying playing around with things like drop sets, partials, negatives, aided lifts and such like. You may just try doing the same routine only backwards and se how that change works, how about doing 10 sets consisting of 10 reps for just one exercise like the benchpress (get ready to be sore!) how about taking a week off from your session to allow your body to completely recover. As you can see there are endless variations, make sure you use them.
4) Are you getting enough down time? Have you ever witnessed someone go to the gym and then come out with more muscle than when they entered? Never. So, clearly your muscles don’t grow when your pumping iron, they grow when you are resting. You will certainly be limiting your muscle growth if you are not getting enough rest time. If anything you ought to be giving yourself too much time to grow rather than too little. Try limiting your workouts to one muscle group per week. Also decreasing the amount of sets done for each body part, try just 3-5 intense sets per bodypart per workout. Think that is not nearly enough, give them a go and see what happens!
5) Are you consuming enough water? If you are skimping on the water then you really are limiting your progress. In order to grow, your muscles need copious amounts of water. Carry a bottle with you in the car and never stop drinking from it.
So the original question: ‘Why am I not getting bigger?’as you now know has potentially many answers. Answer the list of question in this article and if you need to adjust something then start doing it today. If you are not meeting just one of the above points then you may well have found the reason for your limited growth. Change is required if more than one of these points is not being addressed by your bodybuilding lifestyle. Certainly there are a huge variety of reasons why you aren’t building muscle mass fast but they are the typical probelms. Now hit the gym and go get massive!
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