Why don’t I get any bigger after one year of training? Why do my biceps still stay same despite all the hard work in gym? When a beginner hit plateau in his training, he will normally go for bodybuilding supplements to help him break through his plateau.
Before asking which supplements to take, please understand that there are many factors that contribute to your fitness results. Supplements are not the only answers to help you build muscle. Here are four things you have to fix before going for fitness supplements:
1. Rest Time
Have got enough rest? How many hours do you usually sleep at night? The number of hours people need for sleep varies but at average we need 7 to 9 hours of sleep per day. When you sleep, the secretion of growth hormone is at its peak. Growth hormone plays an important role in your growth and cell regeneration. Since growth hormone is very important in bodybuilding, you won’t be able to make your chest bigger without sufficient rest. If you train too many times a week, there is a chance that your body cannot recover during the rest period. Wait one or two days before working the same muscle group again.
2. The right exercise for the muscle group you are targeting.
For those who wonder why your pectoral muscles are not getting any bigger despite all the regular training, assess your workout routine. Did you use enough weight to stimulate muscle growth? Most people think they have lifted heavy enough even though they lift the same amount of weight over the years. If your goal is to build muscle, there’s no point training if you don’t progressively increase the weight.
Add variation to your workout routine to prevent muscle resistance. If you train the same way for a long time, your muscles will adapt to the workload and work more efficiently. They work more efficiently to prevent more damage to the muscle tissues. When this happens, your muscles stop growing.
Don’t use the same weight each time you train. Change the sequence of your training. Keep stressing your muscles by doing more or fewer sets per exercise. Don’t train in the same intensity every time you work out. Your goal in each workout is to shock your muscles to stimulate muscle growth.
4. Too much cardio to warm up
Running on the treadmill for 30 minutes is not warming up. Cardiovascular exercise is a great way to warm up your body, but don’t do it for too long. Too much cardio exercise at the beginning of your workout will use up most of your energy. Eventually, you are too tired to lift weight.
When you really hit a plateau even after doing all the things above, perhaps it is the time to take your training to the next level.