Body building must be progressive and not static. If despite efforts to gain muscle mass, definition and strength, we end up disappointed time and time again, then something is wrong somewhere. Going to the gym regularly without gains to show for it is quite demotivating and disappointing. Surprisingly, such failure should be treated not with more intensity but with retrospect. Just step back, review the program and plan for the future.
When you thus step back, there are some key questions that you must ask yourself as a way of diagnosing where the problem lies. One such question is whether the diet is optimally appropriate for muscle growth. It’s not about how many meals are taken in a day but how the entire diet is scheduled. Body building goals such as weight gain or loss demands that the body builder makes it a habit to eat six balanced and nutrients packed meals each day. This may involve splitting the meals into small but healthy bites after every three hours.
Another question is whether the meals taken are configured with specific ratios of nutrients that can assist gain muscles. Body builders’ diets must incorporate complex carbohydrates and adequate proteins. High protein foods must be injected into the diet with a ratio of at least 30 grams every meal. Protein sources include egg whites, meat, fish, meat, milk products and cheese. Complex carbohydrates sources include potatoes, brown rice and brown bread.
Another retrospective question should be whether you need supplements and if so which supplements will work towards the achievement of your individual body building objectives. There are three most basic and common supplements that every body builder may consider namely; carbs, protein and Creatine. Exercise energy and muscle growth can be boosted with the supplements of choice although such supplements are not an essential part of body building. If the body building diet needs to be supplements, then it’s advisable that such supplements be taken early in the morning, just before hitting the bed or moments before the workout.
Another question to look back and answer is whether you are training so hard and never smart. Modern body building requires that you train smart not hard. The number, length and frequency of training sessions are not really as important as the efficiency of training. Weight training operates on the two maxims of quality over quantity and compound over isolated exercises. A short duration of exercises efficiently geared to muscle stimulation works better than hours of disorganized workout. Compound exercises on the other hand recruit more than one muscles and joint movements. When more muscles are involved in the weight exercise it always translates to more muscle growth uniformly distributed all over the body.
Finally it is essential to look back and see whether you have been allowing adequate resting and recovery time between the workouts. Muscles grow when you are resting and not when you are in the gym. The weight exercises break down muscles, cause swelling of muscle tissues and damage both tissues and ligaments. Adequate time must be allowed not only for the growth of new muscle tissues, but also for healing, rejuvenation and replacement of these worn-out, damaged muscle cells.
After retrospective diagnosis, the only thing that remains is to initiate remedial action on appropriate areas.
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