Five times a week, two hours each session. You have been more than faithful to your gym schedule and have always been training regardless of whether you had a girlfriend or not. And for a while all this effort and sacrifice paid off: the muscles began to grow and the girls began to pay attention to you.
But then, as if you would wake up in a nightmare, your muscles were suddenly not growing like in your early days. Your muscles stopped responding to your heavy Flow Fusion Reviews training no matter how intensely your sessions were. So you told yourself, now I’m going to train harder. So now you increase to three hours per session and now that you’ve even increased all your training time, the worst of the worst happens, your muscles start to shrink.
Ahhhhh, the sweet stalemate in the gym . This affects all of us and few of us have managed to get out of it. In fact, most people do not even know that they have reached the dreaded plateau and think that their muscles can only grow as far as they have come from inherent genetic factors. There is nothing to worry about, however, if you read the following fitness tips, and most important of all, you follow these tips if you have stagnated, I can assure you that your muscles will begin to grow again and as never before .
Tip number 1: Pause
This trick is easy for most of us, but very difficult for some gym rats. Just take a break from your training. Do not enter the gym or do any exercise for 2 weeks. It’s time to let your body recover from the punishments you are imparting to your muscles. Some bodybuilders may find this difficult to do because the training is addictive. Your body produces endorphins when you exercise and endorphins are also known as the happiness hormone, the same hormone you produce when you have sex.
The professional bodybuilders take a break after 4-5 months of hard training and when they are back in the gym, are scandalized by how they start to grow again rested their new muscles.
Tip number 2: Are you training very often?
If the exercises are intense enough, you only have to train each muscle group once or twice a week. Your training program should not repeat muscle groups in the same week. Every time you train you break the muscle fibers, the muscles need time to repair and this is done after workouts, that is, when they are at rest. This means that if you lift weights on consecutive days, there is not enough time for the body to recover. Try to have a rest day between each day of weightlifting or every two days of weightlifting, it is the best option.
If your routine requires intensive weight training , remember not to prolong your training time for more than an hour and a half, if your session lasts longer than this, it will be anything but intense, since a workout cannot be long (having a high volume) and intense (a high load with respect to the RM with which one works) at the same time, since they are inverse concepts, when one increases, the other decreases.
Above all, you must sleep. Eight hours or, better yet, go for ten hours. The muscles do not grow in the gym, they grow when you sleep. When you sleep, your body begins to secrete growth hormone for many bodily functions and one of those functions is to strengthen the muscles.
Tip number 3: Are you using a complete technique in your weight training?
If your technique or form is incorrect, you are not only limiting your muscle mass gains, it will also increase the risk of injury. When exercising you have to think and concentrate, instead of mechanically repeating the movements, take note of how you perform each exercise and repetition. Do it with deliberation at the beginning and at the end of each repetition, pause and contract the muscles you are exercising. The mind and muscles must connect. Never use the momentum of the swing to lift the weights and let gravity pull the weight. That is why you should slowly raise and lower slowly feeling the tension in the muscles and the resistance of the load at all times.
So that your muscles want to grow you have to stress them to the fullest, and then even more, do enough repetitions until you feel that you can not do more following a strict technique and in the next session you must either increase or increase the repetitions or carry more weight, this It is what is known as progressive overload, and this is what makes your muscles grow. As a general guide, if you can do more than 12 repetitions with a given weight it is likely to be too light and if you can only perform less than 5 repetitions, it is too heavy. It is also a good idea to consult a fitness trainer or gym monitor to correct the shape and technique of each bodybuilding exercise.
Tip number 4: Are you using free weights?
Most machines do not involve as many synergistic muscles (support muscles) as free weights do and, therefore, it is physically impossible to build as much muscle mass as with these. Synergistic muscles are the smallest muscles that help the main muscles maintain balance and send more strength in each lift. The machines have their uses, but for beginners and to break stagnations, use free weights.
Tip number 5: Do compound exercises
Compound exercises are exercises that involve 2 or more joint movements and use both the larger muscles and a large number of synergistic muscles. The bench press, deadlift, squats and barbell curls, among others are fantastic compound exercises. For example, when you squat, all the muscles in the lower body receive a stimulus and it is 60 percent of your muscles in general. Squatting also works your back and abs, working more muscles at once means that you get a better workout overall. To add the icing on the cake, due to the massive use of muscles, you sweat and burn many more calories.
Tip number 6: Are you training your legs?
Your body is programmed to grow proportionally with only slight variations. If you do not train your legs, the muscle mass of the upper body will stop growing before it is much larger. Surely, you’ve heard of chicken legs. The fact that leg training can be intensely brutal doesn’t give you reason to hide your legs in your pants. To get to be like a super hero with an X-shaped body, add some squats in your leg routine. Compound exercises such as squats, deadlifts and inclined presses are recommended to hard exercise your legs and gain a good amount of muscle mass in them.
Tip number 7: What are you eating?
Building muscles needs a lot of protein, the more we contribute much better. Especially red meat and fish are the best choices, they also contain beneficial fats that will help us gain strength and protect our joints and organs.
To have a massive muscle gain and help in the preservation of muscle, you need about 2-3 grams of good protein per kilogram of your body weight. If you want to take muscle mass gain seriously, it may be necessary to supplement your needs with protein shakes. Eating a meal and then consuming a protein shake immediately after training also maximizes the window for rapid absorption of nutrients. This is important since you need to feed the muscles now that you have damaged them. You should also make 6 small meals a day so that your muscles are constantly fed throughout the day. This will help you speed up your metabolism to burn fat as well as being able to help you greatly in both muscle gain and fat loss programs.
Tip number 8: What about carbohydrates?
Glycogen is the main source of energy for any bodybuilding exercise. The body stores the carbohydrates you eat in the form of glycogen and the muscles use it to give you Flow Fusion energy during your workout. After an intense workout, you should consume carbohydrates immediately to replace the glycogen used. You can even enjoy high glycemic carbohydrates, such as ice cream and white bread will already trigger insulin levels and it will release nutrients such as proteins into muscle cells quickly.
Tip number 9: And the fats?
Yes, your body that consumes fat. But try to avoid saturated fats such as animal fats, or worse yet transgenic fats, which are artificial fats found in cakes and preserves. Eat unsaturated fats such as olive oil, canola oil, fish oil, flax seed oil …
Tip number 10: Water is essential
Water is essential and in turn is the most underrated macronutrient. You need at least eight glasses of water every day, but when you exercise, you lose even more water due to sweating. So you should drink before, during and after your workout.
Tip number 11: Creatine
While meats are the best source of creatine, which is a nutrient that helps accelerate muscle gain and strength during workouts, those who do not get enough of their regular diet should be supplemented. Creatine puts volume in the muscle cells and gives you that muscular pumping and so your muscles look tighter, they will appear larger and will give you a global illusion that you have more muscle. It also helps prevent muscle breakdown.
Tip number 12: Glutamine
Supplementing with glutamine helps reduce the reduction of muscle mass loss during the diet, in addition, it also helps with our muscle recovery by allowing us to train more intensely and frequently.
Tip number 13: Change your routine
The human body is fantastic in adaptation. So whatever routine you do, your body will get used to it. So you should change your routine every 6-8 weeks. For example, instead of working your chest muscles at the beginning of your workout, work your back muscles instead. You can reverse your entire routine or change the variations of the exercises or add new ones while eliminating the old ones, by changing the routines you will not only give your muscles a new stimulus, but you will also avoid boredom by being able to do something new.
These have been some tips that you can follow to get out of the stalemate when it comes to gaining muscle mass, these tips are very valuable so do not make them fall in a broken bag, and even if it is not your case, learn about them that will be very useful For the day when you get stuck, whether you like it or not, it will arrive.