If your muscle mass is still the same as a few months ago, then you are not doing something right in the gym, outside, or both. If your diligent work of the past months did not bring you anything up to now, then this will not be any different in the coming months. A modified approach is necessary. Bring the advice below into practice and grow muscle mass.
If you currently have approximately the same weight as a year ago, you do not have to expect that your muscle mass has grown appreciably. Although the largest muscles do not have to be the strongest, and the strongest muscles are not the greatest, for most bodybuilders, an increase in muscle strength goes hand in hand with an increase in muscle mass.
No words but actions when it comes to the incessant advice “watch your attitude and technique”. Protect yourself continuously from uncontrolled lifting, overstretching and overloading; and never becomes so eager for heavier weights that you lose sight of your technique. Neglecting your posture and technique during heavy training is a mistake that is all too often made with often disastrous consequences. Disciplined bodybuilding training is about commitment and correct posture and technique.
If your weight at the moment is equal to your weight of a year ago, you can not expect that your muscle mass has increased unless your fat percentage has decreased substantially. Many bodybuilders do not eat enough to “grow”.
Work on your muscle mass by focusing on a carefully selected number of compound exercises ( compound exercises aimed at a combination of muscle groups). Excessive exercise exercises too much of the recovery capacity reduce your level of commitment and hinders the growth of muscle mass.
Avoid exercise at high risk as unsupported rowing exercises ( rows ), knee bends ( squats ) using the Smith machine , bench press from the neck and presses and pull-downs from the neck.
Avoid overtraining, overloading causes injuries even if you perform the right exercises with perfect technique and posture.
Perform knee bends with the barbell (barbell squats) technically well and intensively. The gain from this exercise is not limited to the thighs, calves and lower back. Correctly executed, the knee flexion strengthens the entire body. Most people are able to intensively perform the knee flexion in a safe manner. Cherish and improve your squat technique and you will make a profit for your entire body.
If you can not perform the knee flexion with barbell properly and intensively, try the parallel grip deadlift. Carried out in the right way, this exercise forms an excellent and equivalent replacement of the knee flexion with barbell.
Carry out the deadlift technically correctly and intensively, ie the conventional deadlift with bent knees. The benefits are not limited to the back, thighs, calves and grip. Properly executed, the conventional deadlift also strengthens the whole body. Most people can perform the deadlift intensively in a safe manner. Here too cherish and improve your deadlift technique and you will gain strength over your entire body.
If you are unable to perform the deadlift correctly and intensively, carry out the deadlift partially. From a power rack just below knee height. Correctly executed, the partial deadlift is a good alternative, but not equivalent to the conventional deadlift.
Compose a personal selection of exercises. If an exercise hurts despite good technique and/or sensible preventive adjustments to this exercise, then let that exercise for what it is and choose a similar alternative. Rule number 1 of strength training is “Do not harm”. Ignore the stupid slogan ” No pain, no gain “.
Do not suddenly stop your training schedule and then change it. Remain long enough loyal to the set of exercises for you to actually achieve progress. All reps of course performed with the correct technique.
Most bodybuilders get overtrained sooner or later. If your bodybuilding stagnates, it is possible that you are in the gym for too long or come too often. Take a step back and allow your body time to grow.
Do not train with weights more than three times a week. Two workouts per week is ideal for many, if not most, bodybuilders. However, the workouts must always be carefully tailored to your needs and applied correctly.
Do not train if you have not recovered from your previous training. If you still feel tired while you have planned a workout that day, skip it and take another day of rest. Then adjust your training schedule and lifestyle so that you recover sufficiently between workouts and you do not have to schedule unscheduled rest days.
Train hard, but with reason. Train enough to stimulate growth. Then get out of the gym to give your body time to rest and grow.
Find a training partner with the same recovery capacities as you, so you can follow a similar or even the same training program. Encourage each other to deliver perfect workouts every time : Intensive, progressive and always with the right attitude and technique. An unsuitable training partner can, however, have disastrous consequences. Especially if he or she recovers faster, can do more exercises and forces you to follow. Then quickly find another training partner.
Work with small weights so that you can always increase your current maximum by only half a kilo. An increase in the maximum weight to be lifted with for example 2.5 kilos, as often tried, usually leads to a deteriorated technique, a forced posture and injuries. Increase your weights step by step. You slowly build up strength.
You probably already know the importance of keeping a training log. But do you really do this? Keep your workouts , reps and weights accurate. When the weeks pass, you can see small but gradual improvements in the weight you have paid (with consistent correct technique).
Follow a schedule of about a dozen of stretching and stretching exercises twice a week. Stretching and stretching does not provide more muscle mass but makes you resilient for injuries if you perform these exercises correctly. Never stretch and stretch with cold muscles, never springy stretch and stretch, never hurry stretch and stretch or exaggerate.
You keep an excellent diet every day. No matter how well you train, rest and sleep, if you neglect your diet, this will irreversibly hinder your growth in muscle tissue.
Sleep at least eight hours a night. If you find it difficult to find your night’s rest, make sure that you quickly find a solution. A lack of night rest resolutely inhibits your progress in bodybuilding, even if your training and nutrition are in order. When you have to be awakened in the morning by an alarm clock you will not get enough sleep. Go to bed earlier and give rest and recovery a higher priority.
Never ignore warning signals from overtraining. Symptoms are a lack of motivation, stagnating weights during exercises, reduced appetite and nagging pain (s). If you feel one of these symptoms coming up, take measures and choke overtraining in the bud. Overtraining never yields muscle mass.
Bodybuilding revolves around the right rep, right set, the right workout, the right meal and the right amount of sleep. Every time, week in week out and month after month. Any compromise will impede your progress. Too many compromises will nullify your progress.
Adjust your training program and your recovery factors so that you can expect a realistic growth in muscle mass. If progress is not forthcoming, change your approach until you reach the rising line.