Hitting the gym like 'Rocky Balboa', eating like 'The Rock', sleeping like a baby but noticing no changes? Annoyed, pissed off, loosing your mind because you don't know what's going wrong or why you? Is it genetics or are you doing it all wrong?
Foremost I'd like to tell you it's not genetics unless you suffer from a muscular disease. Yes everyone progresses at different rates, some faster than other. So stop hating on your friend who only has to look at weights and gets instant gains.
Ever question if it's your technique? Sets, repetitions, rest time, movements and so on are all variables you should be considering.
For ideal muscle growth rep range is 8-12 but this alone is not enough. Yes you should be lifting heavy for each set, however, you should also take into account how long you perform each rep for. This is vital for gains. The time you keep muscles under tension is hugely important. For growth 40 to 60 seconds is ideal. For example, if you perform a squat in such a manner that it takes two seconds to drop it low and two seconds to come back up, that's four seconds of tension per rep, repeating this ten times then gives us 40 seconds of time under tension.
Watching time under tension is crucial, easier if you have a partner and a stopwatch but also achievable workout out alone.
Another reason you might not be seeing muscle growth is because you workout is stagnant. Variety is key in all aspects of life. Keep does muscles guessing, switch il your workout by varying your reps, rest times, sets and exercises. Combine different muscle groups together.
Nutrition plays a huge role in the gain train. If your diet is crap well so to is your digestive system. How can you expect your body to grow and build when your inside aren't operating correctly, you won't be absorbing nutrients properly. Increase your raw fruit and vegetables, fibre is essential for fully functioning gastrointestinal tract. Eat a balanced and nutritionally supportive diet for your goals.
Gain is far more than just lifting heavy and eating loads. And never forget that pretty gym clothes will always make your muscle look better ;)
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