Very often one can hear the following question from people who work out in the gym: “Why am I swinging, but my muscles do not grow?” And this can apply to any muscle groups - biceps, abs, calf, buttock, etc. There may be several reasons for this, but they are all suitable for any kind of muscle. So, we find out why muscle mass may not increase . Consider both genetic and other causes.
Genetic reasons
Why don't muscles grow? Perhaps this is a matter of genetics. As you know, muscles are made up of various types of fibers. Conventionally, they can be divided into two types - oxidative and glycolytic. The latter are most likely to expand. They are capable of increasing twice or more. Therefore, for people in whose muscles glycolytic fibers predominate, there is no difficulty in pumping up a muscular body.
But if you have more oxidizing fibers, then there will be problems with gaining muscle mass . This is why muscles grow slowly. The fact is that oxidative fibers are much thinner, and their ability to increase is insignificant. The mechanism of gaining muscle mass involves the regeneration of small injuries that the fibers receive during training, but the oxidative structures are very resistant to mechanical injuries, which further worsens the situation.
Signs that oxidative fibers predominate in you are:
- muscles are pumped unevenly despite the same load;
- increased stamina when doing exercises;
- mild krepatura (muscle pain that occurs several hours after training) with serious stress.
How to deal with this?
So, if the answer to the question “why the calf muscles or any other does not grow” was the presence of a large number of oxidative fibers in your muscle tissue, then there are two solutions to this problem.
The first tip is that muscle fibers cannot change. Therefore, it is necessary to increase the number of repetitions of exercises to 14-20 (higher can be). This is due to the fact that any training should be aimed at the dominant group of fibers. And the energy exchange processes of oxidative muscles are based on aerobic glycolysis, which is possible only at high loads.
The second tip is based on the hypothesis that muscle fibers can change. And if we continue training designed for glycolytic muscles (5-10 repetitions), then gradually the oxidizing fibers transform. Thus, you need to train with an average range of repetitions, working with a lot of weight.
Both options are applied 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 the conversion of carbohydrates to energy. In muscle tissue, these substances are represented by glycogens, which are the energy for its normal functioning. The speed of such an exchange is individual and genetically incorporated.
On average, glycogen stores are consumed in the muscles per hour. If the metabolism is increased, then the energy can end in 30-40 minutes. And then, in order to support the work, the body will begin to process adipose tissue, glucose from the blood, or muscles themselves into glycogen.
And if you still don’t know why the muscles of the buttocks do not grow, then perhaps you do not have enough calories consumed for long classes. The more intense the workout, the more energy will be spent. And the implementation of exercises in the absence of accumulated glycogen does not contribute to an increase in muscle mass.
However, do not confuse increased carbohydrate metabolism with fat metabolism - these are completely different processes. Intensive fat metabolism practically does not affect muscle growth, but it allows you to quickly lose extra pounds.
The main symptoms:
- the occurrence of krepatura with minor loads;
- body type ectomorphic (lanky, thin man who has virtually no fat layer and poorly developed muscles).
How to fix it?
Why arm muscles do not 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 muscle group should not exceed 3 times. It is also necessary to increase respite between sets and not engage at the limit. It is necessary to refuse training in the morning - at this time the highest carbohydrate metabolism is observed.
Motor unit
Why don't muscles grow after training? The reason may be as follows. There is a so-called motor (motor) unit, indicating the number of muscle fibers that are involved during exercise, 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 their number.
The motor unit (DE) can be strong, moderate or weak. Accordingly, the larger the number of fibers working, the higher the rate. DE is a genetic trait that depends on the degree of interaction of the central nervous system and muscles. And if you still do not understand why the pectoral muscles do not grow, then the probability is that the whole thing is in low DE. The main sign that your problem is precisely this reason is low strength indicators even with long and serious trainings.
How to fix the problem
So, we found out why muscles do not grow from training. Now let's see how to fix it.
For people with a low motor unit, small-volume training is recommended: the minimum number of approaches and exercises per muscle group. But at the same time, classes should be frequent - 2-3 workouts each I put on the muscle group. It will be useful to often take breaks. For example, 5 weeks of study, then a week of rest, again 5 weeks and rest, etc.
Muscle fiber count
Why do muscles grow poorly? From the school biology course, we know that they are made up of fibers. And the more of them, the larger the muscle itself. And since the number of these fibers is an individual indicator and does not depend on whether a person is engaged in sports, it is not surprising that some manage to build muscle faster than others.
Indeed, there are athletic people who may not be intensely involved in sports. Usually their physique is endomorphic or mesomorphic. At the same time, there are people who look like dystrophics, but as soon as they go to the gym, their muscle mass increases. In this case, we can talk about a significant number of fibers that have not been used up to this point.
The amount of muscle fiber 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 precisely the insufficient number of fibers. By the way, if the girth of one arm differs from the girth of the other by 1-2 cm, then this may just be evidence of the case described by us.
Medicine holds the view that the number of muscle fibers is constant. Therefore, an increase in muscle mass occurs only at the expense of existing ones. If you also add a low motor unit, this will become a significant problem for a bodybuilder.
Signs of a small amount of muscle fiber:
- disproportionality between muscle volume and strength indicators (you press a lot, and arms and chest like a beginner);
- ectomorphic anatomical signs (narrow shoulders, thin bones, etc.).
Way out
If you understand why muscles do not grow, then it's time to start solving the problem. For this, it is necessary to begin to alternate small (2-3 months) periods of training for different groups of muscle hypertrophy - sarcoplasmic and myofibrillar. In this case, classes should be held in the style of shortened trainings. In this case, there will be no need for separate arm exercises - the load that the back and chest and shoulder girdle receive is enough.
Hormones regulate metabolism, they are also 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, reduced 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 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 performing 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 engage in longer than the specified time, then testosterone will naturally be suppressed by catabolic hormone.
Signs of low testosterone:
- a tendency to weight loss and lack of muscle growth;
- weight gain in the spring;
- long muscle recovery (severe fatigue, prolonged strength);
- even with strong weight loss there is no muscle relief;
- fat deposits at the waist with general thinness (in this case, the cause will be increased 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. In this case, the duration of the training should be 45 minutes, and the frequency - one day in two. Muscle groups train once every 1.5-2 weeks in shock mode.
Myostanin activity
If you do not know why the pectoral muscles do not grow, then perhaps the reason is myostatin, a protein that inhibits the growth of muscle tissue. This substance is designed so that the muscles could not grow to infinity. From the point of view of the body, an excess of muscle tissue is just as harmful as fat.
In some people, myostatin levels are elevated. Then muscle growth 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.
Signs:
- rapid muscle reduction;
- muscle dystrophy;
- lack of muscle tissue growth during training of any intensity and even the best and most balanced diet.
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 identify that constant physical activity can solve the problem.
We examined the innate reasons why muscles do not grow. Now consider the mistakes of the training process that can cause this phenomenon.
In 90% of cases, the lack of muscle growth can be explained by insufficient absorption of calories. In order for the body to maintain 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, as it depends on age, physical activity, body weight, etc. If you consume less calories than OSI, this will lead to weight loss, including loss of muscle. If a person consumes more PSI than required, then his weight will increase.
The lack of the required number of calories, therefore, can cause you to wonder: “Why doesn’t muscle strength grow?”
To understand the problem, you must first find out how many calories the body needs. To do this, you can contact a nutritionist who will not only tell you how much energy the body needs, but also help you make the right menu. Or use a large number of existing calculation methods, for example, the Harris-Benedict equation, and find out the result yourself.
Returning to our goal, we note that to increase muscle mass it is necessary to consume more than you spend. More precisely, add 500 kilocalories. It is this amount of energy that the body needs every day to build muscle tissue. That is, you need to add 500 to the PSI, and based on the figure obtained, 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 muscle, accumulate fat.
In order to create the right menu for yourself, you need to clearly understand how much protein, fat and carbohydrates (BJU) is needed to increase muscle mass. The optimal ratio of BJU is the following: 30-20-50. Thus, 30% of the total diet should be proteins, 20% - fats, 50% - carbohydrates.
An example of the calculation is as follows. Suppose your PSI is 3,000 kilocalories, then:
- 30% of the total will be 900 kilocalories of protein. Divide the resulting number by 4 (as many kilograms of protein per gram) and get 225 g of protein per day.
- 20% - 600 kilocalories of fat. Divide them by 9 and get 67 g of fat per day.
- 50% - 1,500 calories of carbohydrates. Divide by 4 and get 375 g.
Food frequency
But if all of the above tips are followed, but there is no effect, then why don't muscles grow after training? There is another reason that is also related to nutrition. The fact is that “when” and “how much” you eat are just as important as “what”. Three meals a day are a thing of the past. Doctors have proven that frequent but small meals help speed up metabolism, thereby increasing the body’s ability to lose and increase its mass.
Thus, it is advisable to accept writing at least 6 times at regular intervals. It is best if all 6 daily servings are the same calorie content. Of course, in the conditions of modern life this seems unrealistic, but if you put a little effort and spend time on the weekend, you can stock up on snacks and dinners for the whole week. And for those who can not do this, there is an excellent solution to the problem - sports mixes. For a diet aimed at increasing muscle mass, there is nothing better than a protein shake. And it is prepared very simply - you just need to dilute a few spoons of the powdery substance in water. Usually in 1 serving of such a mixture is about 600 kilocalories, consisting of a large amount of protein.
Why don't muscles grow when playing sports, if everything is in order with nutrition and genetics?
Here are a few more rules that you must follow if you want to build muscle:
- Maintaining water balance in the body. It is necessary that he does not feel the need for fluid both on training days and on ordinary days. This item is especially important for those who take sports supplements (for example, creatine), as they help to remove water from the body. To solve the problem, it is recommended that you always carry a bottle of water with you.
- Do not forget that the body needs a rest. Muscles do not grow during exercise. On the contrary, they are damaged, and in the process of rest they are restored and increased. Therefore, do not go to the gym too often.
- Try to get enough sleep. This item is directly related to the previous one and is equally important.
- Be sure to eat after a workout. This should be a complete serving with a high protein content.
And in conclusion, we note that the most common reason for the lack of muscle growth is the wrong selection of exercises for training or their incorrect execution. Therefore, before looking for serious causes of failure, you need to make sure that you are doing everything right.