all the right things at the gym after a
little success in the beginning that the
muscle no longer seems to be building
if yes then you are probably getting some
basic things wrong for example you might
be overworking which seems like the
right way to go but instead it's
counterproductive to know more about
what you might be doing wrong
Read this till the end so that you not only correct
your present mistakes but also avoid the
lure of other common mistakes in the
future one constantly sticking to the
same rep range although there is a lot
of debate about what the perfect rep
range is to build muscles there is some
sort of consensus that 5 to 8
repetitions are optimum however sticking
to an equivalent rep range isn't the proper
way to move forward especially after you
are no longer a beginner for this reason
it is advisable to stick to three
different rep ranges low medium and high
beginning with the low rep range spend 2
to 3 weeks working on each level low rep
range 3 to 4 reps it enables you to lift
heavier weight which will over time
enable you to use heavier weight in the
other rep ranges medium rep range 6 to 8
reps it serves as a bridge while
transitioning from the low rep range to
the high rep range high rep range 12 to
15 reps it helps increase your endurance
to overworking overworking is going to
do you more harm than good when your
goal is to build muscles and not lose
fat you have to eat a lot and not worry
about gaining fat doing a lot of cardio
can be counterproductive if you workout
a lot or do a lot of cardio you will
lose the calorie surplus that you need
to bulk up your muscles 3 not eating the
right food most people who start out
with a muscle building goal think that
they need to only eat protein to rack up
muscles while it's true that proteins
are important since they are made up of
amino acids which are the building
blocks of life neglecting carbohydrates
and fat is not recommended carbohydrates
provide energy to the body that is
required to help bulk up muscle mass
while fats are responsible for
testosterone and other growth related
hormones
so despite putting your best efforts in
at the gym if you are not getting the
desired results consider adding 500
calories to your diet and if you still
don't see much growth after a couple of
weeks
add another 500 calories for not eating
enough food when you are trying to build
muscles you need to eat a lot of food to
get the energy that's required to
develop them eating just three meals
might not be enough so it is recommended
to have at least six meals a day to get
the required amount of calories 5
avoiding intense weight training
sessions the human body is designed to
conserve energy so that we don't end up
starving as a result the body does not
naturally want to create muscles weight
training sessions are very important to
force the body into building muscle
whichever rep range you are in the
weight should be so much that you are
barely able to complete the required
number of repetitions and the workout
should be enough to be able to stimulate
protein synthesis 6 not using barbells
and dumbbells many people think that
using cool-looking machines in the gym
will help them build muscle fast but
they've got the wrong idea barbells and
dumbbells are better at stimulating more
muscle fibers and also help strengthen
stabilizer muscles that will enable you
to lift heavier weights also since they
have a free range of motion the risk of
injury is lower when you use free
weights if you wish to use stabilizer
equipment put it at the end of the
workout also remember that while lifting
a heavy load don't take the load behind
the head behind the head load lifting
engages the same muscles that would be
engaged if the load was lifted in front
of the head and going behind the head
puts your shoulder in a vulnerable
position thereby increasing your chances
of getting an injury
7 being
inconsistent being inconsistent as the
biggest thing you can do to thwart all
of your efforts if you are inconsistent
the progress that you have made by
exercising will be lost instead of
adding up which is what you should
ideally want which mistakes do you think
you are committing at the gym also do
not forget to share this post with your
gym aficionado friends
your help can aid them in getting the
both deaf muscles they desire
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