Error # 1: Too few calories
In most cases, so-called "hardgeyner", having problems with weight gain, just do not eat much. They can have a good dinner, but forget about dinner, because they have no appetite. Of course, a lot is not so simple, but this is the most important point of growth.
If someone tells you that he eats enough, but the muscles do not grow at all, and the weight does not increase, then the cause is one - a lack of calories. Even if muscle mass is not added, with excessive caloric intake, weight gain will come from fat.
Can I gain muscle without fat?
Many people are afraid of gaining a little fat - they think that by observing the reduced caloric intake, and, for example, focusing on the protein, the body is able to magically gain muscle. Unfortunately, a set of muscles is always accompanied by a set of fat.
Yes, there are nutrition techniques that can provide a set of muscles with a minimum percentage of fat. But such techniques mean not just the transition to "chicken breast with broccoli" - without counting calories and determining the composition of the diet, you will not succeed.
How fast do muscles grow?
In most cases, the physical limit of mass gain for men is 2 kilograms per month. Of this figure, 0.9 kg is in muscle, and 1.1 kg is in fat. Yes, this figure can be increased, but only with special nutrition and training.
A set of this weight will require about 15,000 calories, or 500 calories per day. In fact, it was from here and took a recommendation to increase the rate of calories by 20%.Increasing the calorie content by a large figure, you will most likely just increase the amount of fat.
Error # 2: Too little protein
If your goal is a set of muscle mass, then you need at least 2.2 grams.protein for each kg.weight. Figures above 3.5 gr.per kg. Allowable, but there are no obvious advantages. At a weight of 72 kg, your minimum is 150 g.protein per day, the optimal figure is up to 250 grams.
The myth that excessive protein intake is harmful is based on studies in which fats or carbohydrates were excluded from the diet. At the moment there is no reliable information that large doses of protein in the presence of other elements of food are harmful.
Mistake # 3: Too much cardio
On the one hand, cardio on rest days speeds up recovery, but on the other hand, the border of the required load is very easy to navigate. Most of the trainees tend to do substantially more cardio than required for normal recovery.
Remember that despite the fact that cardio carries a number of advantages( the phases of fat burning remain open, metabolism is accelerated and appetite is increased), excessive love for it carries more harm than good. Maximum - 2-4 sessions per week for 20-30 minutes.
Mistake # 4:
Training Program FitSeven wrote that the popular split-program in the spirit of "mon-back, Wed-chest, Fri-legs", including 12-15 exercises for 3-4 sets in each workout - fiction of steroideighties. For most of the trainees, it does not work.
The most effective are 3-4 workouts per week, the study of upper and lower half of the body at this time twice( the "program for muscles"), from 4 to 8 total approaches in all exercises for each part of the body, including a total of 40-60 repetitions.
Error # 5: Attention to the details of
The last mistake is excessive attention to minor details. Organism is not so important in what sequence you perform exercises, it is important for it optimal( namely, optimal, but not maximum) weight, and the total amount of load.
Most of the trainees overestimate the importance of breathing, bedtime, the choice of certain foods and other things, completely forgetting the bases. Yes, all of the above is important, but not as important as the number of calories and protein.
Five major mistakes in training for muscle growth: inadequate caloric intake, insufficient protein in the diet, too much additional activity, as well as excessive attention to minor and minor details.
- Muscle Gain Mistakes, Lyle McDonald, source