It can be so frustrating when you are exercising regularly and yet you can’t see any results from your efforts. Being consistent in the gym, spending time with a personal trainer, and the resulting financial commitment can be so draining if you end up struggling to build muscle.
Before you give up on yourself, try auditing your routine with the help of experts and see what it is you could be doing wrong. While the following may not necessarily represent you, they could be some of the reasons you are getting it wrong.
In strength training, there are standard three sets each having 10 to 12 reps per exercise. Many athletes use this as the gold standard. The problem with such a mindset and approach is that it may hold you back as you begin to build muscle.
Ideally, your personal training should incorporate both lower rep ranges using heavier weights and higher rep ranges with lighter weights. When you vary the reps in this manner, you keep your body on its toes, and this optimizes muscular development.
Undercutting Carbs or Calories
If you want to build muscle, you cannot bank on protein intake alone. Without sufficient carbohydrate intake, you will struggle fueling your workouts, and your body will lack an essential ingredient that rebuilds muscle tissue.
Instead, have a proportionate intake of proteins and calories including carbs. If you have a dietician nutritionist, they may help you plan and put together a diet that fits your specific needs.
When you establish a routine, there is the danger of hitting a plateau. Without variety in your routine, it is impossible to stimulate or trigger muscle growth. The best approach is to bring in different loads, angles, and exercises.
The body system welcomes surprises and responds in different ways thereby awakening the mechanisms responsible for helping you build muscle.
Regulate Your Cardiovascular Exercises
In every exercise routine, cardio workouts form a crucial component because they get your heart rate up. However, overdoing these exercises can burn muscle tissue and offset your goal to build muscle.
The best way around this is to cut back your cardio workouts to about two days a week to create room for your muscle to grow. Logically, this may seem counterintuitive, but in the process, it can speed up your results.
Not Taking on Heavier Weights
To build muscle your body must undergo a biological shift and to trigger this, you need enough stimulus. One such stimulus is the addition of intensity to your training. The real key to success lies in challenging and pushing yourself.
Personal trainers recommend that you lift weights you can handle for about 6 in 8 reps and for the remaining two reps, go for challenging weights. Minimize your resting period between sets and put your body to task.
All through your workouts, strive to maintain the mind-body connection. Muscles are not fired only through the weights you take up, but also mentally. As you lift your weights, bring in your mental input to the area of the body you are exercising. Incorporating activities such as yoga into your routine can bring lots of benefits.
KUNAL JHAVERI | 22 Sep 18