Why muscles do not grow with intensive training: reasons and advice

Very often people who are engaged in gyms can hear the question: "Why do I swing and my muscles do not grow?" And this can apply to any muscle groups - biceps, press, calf, glutes, etc. The reasons for this may be several , But they are all suitable for any kind of muscle. So, we will find out why the muscle mass may not increase. Consider both genetic and other causes.

Genetic causes

Why do not the muscles grow? Maybe it's genetics. As you know, the muscles consist of different types of fibers. Conditionally they can be divided into two types - oxidative and glycolytic. The latter are most likely to expand. They are capable of doubling or more. Therefore, for people in whose muscles glycolytic fibers predominate, it is not difficult to pump up a muscular body.

But if you have more oxidative fibers, then there will be problems with a set of muscle mass. That's why muscles grow slowly. The fact is that the oxidative fibers are much thinner, and their ability to increase is negligible. The mechanism of muscle mass recruitment provides for regeneration of small lesions that get fibers during training, but oxidative structures are very resistant to mechanical injuries, which further worsens the situation.

Signs that you are dominated by oxidative fibers are:

• The muscles are pumped non-uniformly, despite the same load;
• Increased endurance during exercise;
• Mild muscle severity (muscle pain, which occurs several hours after exercise) under severe stress.

How to deal with this?

So, if there is a large number of oxidative fibers in your muscle tissue , then there are two solutions to this problem with the answer to the question "why do not the gastrocnemius muscles grow or any other"?

The first advice is based on the fact that muscle fibers can not change. Therefore, it is necessary to increase the number of repetitions of exercises to 14-20 (it is possible and higher). This is due to the fact that any training should be directed to the dominant group of fibers. And energy-exchange processes of oxidative muscles are based on aerobic glycolysis, which is possible only at high loads.

The second advice is based on the hypothesis that muscle fibers can change. And if you continue training, designed for glycolytic muscles (5-10 repetitions), then gradually the oxidizing fibers are transformed. Thus, it is necessary to train with an average range of repetitions, working with a lot of weight.

Both options are used in practice and work - it all depends on the individual characteristics of the body.

Carbohydrate metabolism

Another reason why muscles do not grow is an increased carbohydrate metabolism. Carbohydrate metabolism is called the conversion of carbohydrates into energy. In the muscle tissue, these substances are represented by glycogen, which is the energy for its normal functioning. The speed of such exchange is individual and genetically inherent.

On average, glycogen reserves are consumed in muscles per hour. If the metabolism is increased, the energy can end after 30-40 minutes. And then, to support the work, the body will begin to process into glycogen adipose tissue, glucose from the blood or the muscles themselves.

And if you still do not know why the muscles of the buttocks do not grow, then perhaps you do not have enough calories for long sessions. The more intense the training, the more energy will be spent. And the performance of exercises in the absence of accumulated glycogen does not contribute to an increase in muscle mass.

It is not necessary, however, to confuse the increased carbohydrate metabolism with fat - these are completely different processes. Intensive fat metabolism practically does not affect the growth of muscle mass, but it allows you to quickly lose excess pounds.

Main features:

• The emergence of the shake for minor loads;
• Body type ectomorphic (lanky, thin person, who practically does not have a fat layer and musculature is poorly developed).

How to fix it?

Why do not the muscles of the hands grow in people with a similar problem? The fact is that their body is simply not able to accumulate enough energy. Therefore, for the effectiveness of training, they should be reduced to 30-40 minutes. The number of approaches per muscular group should not exceed 3 times. It is also necessary to increase respite between approaches and not engage in the limit of opportunities. From training in the morning it is necessary to refuse - at this time the highest carbohydrate metabolism is observed.

Motor unit

Also why do not muscles grow after training? The reason can be as follows. There is a so-called motor (motor) unit, indicating the number of muscle fibers that are used during the loads, since not all of them are active during work. This unit depends on the intensity of the exercises: the lower it is, the more inert the fibers, and the higher - the more they are included in the process. However, even at maximum loads, it will not be possible to use all of them.

The motor unit (DE) can be strong, moderate or weak. Accordingly, the greater the number of fibers working, the higher the index. DE is a genetic trait that depends on the degree of interaction of the central nervous system and muscles. And if you have not yet understood why the pectoral muscles do not grow, then chances are that the whole thing is in low DE. The main sign that your problem is precisely this reason - low power indicators even with long and serious training.

Ways to fix the problem

So, we found out why muscles do not grow from training. Now let's see how to fix this.

For people with a low motor unit, small workouts are recommended: the minimum number of approaches and exercises per muscle group. But at the same time the classes should be frequent - for 2-3 trainings I put on each muscular group. It will be useful to often take breaks. For example, 5 weeks of classes, then a week of rest, again 5 weeks and rest, etc.

Amount of muscle fibers

Why do muscles grow badly? From the school course of biology, we know that they consist of fibers. And the more of them, the larger the muscle itself. And since the number of these fibers is an indicator of individuality and does not depend on whether a person is engaged in sports, it is not surprising that one manages to build muscle mass faster than others.

Indeed, there are people who are athletic, who can not do sports. Usually their physique is endomorphic or mesomorphic. At the same time, there are people who look like dystrophics, but they should go to the gym, as their muscle mass increases. In this case, you can talk about a significant number of fibers that have not been used up to this point.

The number of muscle fibers also depends on the genetic predisposition. And if you are trying to understand why the muscles of the hands do not grow, then it is entirely possible that the reason is just a lack of fiber. By the way, if the girth of one hand differs from that of the other by 1-2 cm, then this can just be an indication of the case described by us.

Medicine adheres to the point of view that the number of muscle fibers is invariable. And consequently, the increase in muscle mass occurs only at the expense of existing ones. If you add a low motor unit, it will be a significant problem for the bodybuilder.

Symptoms of a small number of muscle fibers:

• Disproportionality between the volume of muscles and strength indicators (press a lot, and hands and chest as a beginner);
• Ectomorphic anatomical features (narrow shoulders, thin bones, etc.).

Way out

If you understand why the muscles do not grow, then it's time to start solving the problem. For this, it is necessary to begin alternating small (2-3 months) periods of training for different groups of muscle hypertrophy - sarcoplasmic and myofibrillar. In this case, classes should take place in the style of reduced training. In separate exercises on the hands, there will be no need - enough for the load that the back and chest-shoulder belt receive.

Hormones regulate metabolism, they are responsible for protein synthesis, that is, they control the growth of muscle tissue. For bodybuilding, the main hormone is testosterone. It is the main androgen and is responsible for the intensity, duration and speed of anabolic processes. Therefore, low testosterone may be the answer to the question: "Why do not the muscles of the legs, lower back and other groups grow?"

The hormonal level depends on the age and individual characteristics. Nevertheless, it can decrease and increase from external influences. So, with high physical activity testosterone rises. The maximum effect is achieved with intensive work in basic exercises such as deadlift and squats.

It is believed that the greatest hormonal surge is observed in the first 40 minutes of training and is held at this level for 2 days. If you do more than this time, testosterone will naturally be suppressed by a catabolic hormone.

Symptoms of reduced testosterone:

• Tendency to lose weight and lack of muscle growth;
• Set the body weight in spring;
• Long recovery of muscles (severe fatigue, prolonged shaking);
• Even with a strong weight loss there is no relief of muscles;
• Fatty deposits on the waist with general leanness (in this case, the cause will be elevated estrogen).

To solve this problem, it is necessary to perform basic exercises with a small number of repetitions (4-6) at the highest possible loads. The duration of training should be 45 minutes, and the frequency - one day after two. Muscle groups are trained once every 1.5-2 weeks in shock mode.

Myostatin activity

If you do not know why the pectoral muscles do not grow, there may be a reason in myostatin, a protein that inhibits the growth of muscle tissue. This substance is designed so that the musculature can not grow to infinity. From the point of view of the body, an excess of muscle tissue is as harmful as fat.

In some people, the level of myostatin is elevated. Then the growth of the muscles will be suppressed regardless of the structure of the body and how intense the training will be. Thus, myostatin acts as a natural destroyer of muscle tissue.

Symptoms:

• Rapid reduction of muscles;
• Muscular dystrophy;
• Absence of muscle tissue growth during training of any intensity and even the most good and balanced nutrition.

What to do in this case?

There are no methods that could block the production of myostatin. Nevertheless, as a result of scientific experiments, it was possible to find out that constant physical exertion can solve the problem.

We looked at the innate causes of why the muscles do not grow. Now consider the mistakes of the training process, which can cause this phenomenon.

In 90% of cases, the lack of muscle mass growth can be explained by insufficient intake of calories. In order for the body to maintain the current weight, it needs a specific amount of energy. This number is called OSI - the intensity of the basal metabolism. Each person has this indicator, because it depends on age, physical activity, body weight, etc. If you consume calories less than PSI, it will lead to weight loss, including loss of muscles. If a person consumes more PSI than required, then his weight will increase.

The lack of the necessary amount of calories, thus, can cause you to ask yourself the question: "Why does not muscle strength grow?"

To understand the problem, it is necessary first of all to find out how many calories the body needs. To do this, you can turn to a nutritionist, who not only tells you how much energy the body needs, but also helps you make the right menu. Or use a large number of existing computational methods, for example, the Harris-Benedict equation, and find out the result yourself.

Returning to our goal, we note that to increase muscle mass, you need to consume more than you expend. Or rather, add 500 kilocalories. It is this amount of energy that the body needs daily to build muscle tissue. That is, OSI should be added 500, and based on the figure received, calculate the diet.

The right products

However, even if you calculate the required number of calories, you can fail. With the wrong choice of products, the body can start, instead of building up muscles, accumulate fat.

To make the right menu for yourself, it is necessary to clearly imagine how much protein, fat and carbohydrates (BJU) you need to increase the musculature. The optimal ratio of BJU is as follows: 30-20-50. Thus, 30% of the total diet should be proteins, 20% - fats, 50% - carbohydrates.

The calculation example is as follows. Suppose your OSI is 3000 kilocalories, then:

• 30% of the total will be 900 kilocalories of protein. Let's divide the obtained number by 4 (as much as a gram of protein of kilocalories) and get 225 g of protein per day.
• 20% - 600 kilocalories of fat. Divide them by 9 and get 67 grams of fat per day.
• 50% - 1500 kilocalories of carbohydrates. Divide by 4 and get 375 g.

Frequency of food intake

But if all the above-mentioned tips are observed, but there is no effect, then why do not muscles grow after training? There is another reason, which is also related to nutrition. The fact is that "when" and "how much" you eat is not less important than "what". Three meals a day is a thing of the past. Physicians have proved that frequent, but small meals contribute to the acceleration of metabolism, thereby increasing the body's ability to lose and increase its mass.

Thus, it is desirable to take the writing at least 6 times at the same time intervals. It is best if all 6 daily servings are the same calories. Of course, in modern life it seems unrealistic, but if you make a little effort and spend time on weekends, you can stock up snacks and lunches for the whole week. And for those who can not do this, there is an excellent solution to the problem - sports mixtures. For a diet aimed at increasing muscle mass, there is nothing better than a protein cocktail. And it is prepared very simply - you just need to dilute several spoons of powdered substance in the water. Usually in 1 portion of this mixture is about 600 kcal, consisting of a large amount of protein.

Why does not muscle grow when doing sports, if the diet and genetics are all right?

Here are a few more rules that you definitely need to follow if you want to build muscle:

1. Maintaining water balance in the body. It is necessary that he does not feel the need for fluids on training days, as well as in normal ones. Especially this point is important for those who take sports supplements (for example, creatine), as they contribute to the excretion of water from the body. To solve the problem, it is recommended to always carry a bottle of water with you.
2. Do not forget that the body needs rest. Muscles do not grow during training. On the contrary, they are damaged, and in the process of rest are restored and increased. So do not go to the gym too often.
3. Try to get enough sleep. This item is directly related to the previous one and is equally important.
4. Be sure to eat after exercise. It should be a full-fledged portion with a high protein content.

And in conclusion, we note that the most common reason for the lack of muscle growth is the incorrect selection of exercises for training or improper execution of them. Therefore, before you look for serious reasons for failure, you need to make sure that you are doing everything right.