Failure in building muscle?!
Question: Ok so im almost 16 and have been weight training for about 6 months but have failed to build any type of muscle.
Im about 5ft 11 and 75kgs i workout about 30 mins a day and lift heavy and light ive read into bodybuilding for a while but cant really explain why i havnt built any muscle. i get enough protein and my genetics are ment to be great????? i feel sad because i put the effort in but little comes out. all ive manged to do is create little ncie rounded biceps when i flex
any answers???
ps im athletic build
Answers: Ok so im almost 16 and have been weight training for about 6 months but have failed to build any type of muscle.
Im about 5ft 11 and 75kgs i workout about 30 mins a day and lift heavy and light ive read into bodybuilding for a while but cant really explain why i havnt built any muscle. i get enough protein and my genetics are ment to be great????? i feel sad because i put the effort in but little comes out. all ive manged to do is create little ncie rounded biceps when i flex
any answers???
ps im athletic build
Some people just have a harder time building muscle than others. Generally a high protein, high calorie diet are needed as well as the proper lifting techniques. High weight, Low rep lifting combined with breaks in the routine usually offer the best results. Work on Upper-body and core one day, Legs and core the next, and don't forget the cardio. Workout for slightly longer than 30 mins (try 45 to an hour) and at least 3 to 4 times a week. Make sure to really push your self on the lifts occasionally. Try for your Maximum, 1 or 2 rep lift on at least one muscle group every time you work out (use a spotter!) You will see muscle gain.
Try eating more and resting more. Train every second day, and take the weekend off.
its not just about protein its about carbs and calories too make sure your eating snacks 30 min. before and after.
Here's the regimen that i had success with
diet and supplements:
Put yourself on a high protein diet. eat at least 5 small, high protein meals a day (some of these can be protein bars or shakes). Also, invest in creatine, NO and glutamine. take creatine and NO just before you work out and glutamine just after. My favorite products are these:
protein: ON's 100% Gold Standard Whey (for during the day)
Cytosport's Muscle Milk (just before bed)
Creatine and NO: BSN's NO Xplode
Glutamine: BSN's Cellmass
Workout:
workout as often as possible, 4-6 days a week. not everyday, though. you could overtrain. workout for about an hour, but not more, again you could risk overtraining.
make each set 2 opposing muscle groups, ie. chest/back, biceps/triceps, upper abs/lower abs. this way, you get more work done in less time and you dont have to wait between sets.
Cycle weights. for the first 2 weeks, do low weight, low set, high rep. for example 20lbs bar curls followed by 20lbs lying tricep extensions 3 sets 10 reps.
next 2 weeks mid weight mid set mid rep. in our example 25lbs BC's followed by TE's 4 sets 8 reps.
next 2 weeks high weight, high set, low rep. our example again, 30lbs BCs followed by 30lbs TEs, 5 sets 6 reps
rest 1 week and start over.
you will start to see results in two weeks or less. and if you continuously change your workout as i've described, the results will continue to come.
and educate yourself to learn more. read some books (i recommend the body sculpting bible for men) and visit bodybuilding.com.
If this still doesn't work, try some other types of workouts. there's lots of them. find one that works for you
muscles are gross and not cool anymore.. for guys thin is very in in Paris. muscles dont look good in clothes and theyre distasteful
the diet is 80% of the equation when it comes to increasing muscle mass. resistance training only provides the stimulus to the muscles and central nervous system. if you diet is not sufficient in calories and/or nutrients increases in lean body mass will be minimal at best.
at your weight you need to be consuming close to 2,800-3000 cals daily. try to get close to 35% protein 40% carbs and 25% fats. to keep the body in a anabolic state you need to keep insulin levels low and stable by eating every 3-4 hours.
more sleep...go to mensfitness.com and check out some routines. you may be over training the same body parts remember just because you rest dosnt mean ur body has check out glutamine peptide to hlp with muscle growth while u rest and sleep dont work the same body part with in 48 hours and you should be ok