No muscle growth causes. How muscles grow

Very often, from people involved in gyms, you can hear the following question: “Why am I swinging, but my muscles are not growing?” And this can apply to any muscle groups - biceps, abs, calves, glutes, etc. There may be several reasons for this, but they are all suitable for any type of muscle. So, let's find out why it may not increase. Let's consider both genetic and other reasons.

Genetic Causes

Why don't muscles grow? Perhaps it's a matter of genetics. As you know, muscles are made up of different types of fibers. Conventionally, they can be divided into two types - oxidative and glycolytic. The latter are most prone to expansion. They are capable of increasing twice or more. Therefore, for people whose muscles are dominated by glycolytic fibers, there is no difficulty in pumping up a muscular body.

But if you have more oxidative fibers, then there will be problems with the set. That's why muscles grow slowly. The fact is that oxidative fibers are much thinner, and their ability to increase is negligible. The mechanism for gaining muscle mass involves the regeneration of small damage that the fibers receive during training, but oxidative structures are very resistant to mechanical injury, which further worsens the situation.

Signs that you have a predominance of oxidative fibers are:

• muscles are pumped unevenly, despite the same load;
• increased endurance during exercise;
• mild krepatura (muscle pain that occurs a few hours after training) with serious exertion.

How to deal with it?

So, if the answer to the question “why the calf muscles or any other muscles do 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 advice is based on the fact that muscle fibers cannot change. Therefore, it is necessary to increase the number of repetitions of exercises to 14-20 (or higher). 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 advice is based on the hypothesis that muscle fibers can change. And if you continue training designed for glycolytic muscles (5-10 repetitions), then gradually oxidative fibers are transformed. Thus, you need to train with an average rep range, working with a lot of weight.

Both options are applied in practice and work - it all depends on the individual characteristics of the organism.

carbohydrate metabolism

Another reason why muscles do not grow is increased carbohydrate metabolism. Carbohydrate metabolism refers to the conversion of carbohydrates into energy. In muscle tissue, these substances are represented by glycogens, which are the energy for its normal functioning. The rate of such an exchange is individual and genetically determined.

On average, glycogen stores are consumed in 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 the muscles themselves into glycogen.

And if you still do not know why the muscles of the buttocks do not grow, then you may not have enough calories consumed for long sessions. The more intense the workout, the more energy will be expended. And performing exercises in the absence of accumulated glycogen does not contribute to an increase in muscle mass.

However, you should not confuse increased carbohydrate metabolism with fat metabolism - these are completely different processes. Intensive fat metabolism practically does not affect the growth of muscle mass, but it allows you to quickly lose extra pounds.

Main signs:

• the occurrence of krepatura with minor loads;
• ectomorphic (lanky, thin person who has practically no fat layer and poorly developed muscles).

How to fix it?

Why don't arm muscles 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 the respite between sets and not to exercise at the limit. It is necessary to refuse from 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 of them are included in the process. However, even at maximum loads, it will not be possible to use all of them.

(DE) can be strong, moderate or weak. Accordingly, the greater the number of fibers working, the higher the rate. DE is a genetic trait that depends on the degree of interaction between the central nervous system and muscles. And if you have not yet understood why the pectoral muscles do not grow, then there is a high probability that the whole thing is in a low DE. The main sign that this is the reason for your problem is low strength indicators even during long and serious workouts.

Troubleshooting

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 workouts are recommended: the minimum number of sets and exercises per muscle group. But at the same time, classes should be frequent - I will put 2-3 workouts on each muscle group. It will be helpful to take frequent breaks. For example, 5 weeks of classes, then a week of rest, again 5 weeks and rest, etc.

Number of muscle fibers

Why don't muscles grow well? 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 amount of these fibers is an individual indicator and does not depend on whether a person goes in for sports, it is not surprising that some manage to build muscle mass faster than others.

Indeed, there are people of athletic build who may not go in for sports strenuously. 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 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 quite possible that the reason is precisely the insufficient number of fibers. By the way, if the girth of one hand differs from the girth of the other by 1-2 cm, then this may just be evidence of the case we have described.

Medicine adheres to the point of view that the number of muscle fibers is unchanged. And therefore, it occurs only at the expense of already existing ones. If you add a low motor unit, then this will become a significant problem for a bodybuilder.

Signs of a small amount of muscle fibers:

• disproportion between muscle volume and strength indicators (you press a lot, but your arms and chest are like a beginner);
• ectomorphic anatomical features (narrow shoulders, thin bones, etc.).

Way out

If you understand why the muscles do not grow, then it's time to start solving the problem. To do this, you need to start alternating small (2-3 months) periods of training for different groups of muscle hypertrophy - sarcoplasmic and myofibrillar. At the same time, classes should be held in the style of abbreviated trainings. In this case, there will be no need for separate exercises on the hands - the load that the back and chest-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, low testosterone can be the answer to the question: "Why the muscles of the legs, lower back and other groups do not grow."

The hormonal level depends on age and individual characteristics. However, it can rise and fall from external influences. So, with high physical activity, testosterone rises. The maximum effect is achieved with intensive work in the implementation of basic exercises, such as deadlifts and squats.

It is believed that the highest is observed in the first 40 minutes of training and is kept at this level for 2 days. If you exercise for longer than the specified time, then testosterone will be naturally suppressed by the catabolic hormone.

Signs of low testosterone:

• tendency to lose weight and lack of muscle growth;
• weight gain in the spring;
• long muscle recovery (severe fatigue, prolonged krepatura);
• even with strong weight loss, there is no muscle relief;
• fat deposits at the waist with general thinness (in this case, increased estrogen will be the cause).

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 workout should be 45 minutes, and the frequency - one day after 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 cannot grow indefinitely. From the point of view of the body, an excess of muscle tissue is just as harmful as fatty tissue.

Some people have elevated myostatin levels. Then the growth of muscles 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 decrease in muscle mass;
• muscular dystrophy;
• lack of muscle tissue growth during training of any intensity and even the best and balanced nutrition.

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 found that constant physical activity can solve the problem.

We looked at the innate reasons why muscles do not grow. Now let's consider the errors of the training process that can cause this phenomenon.

In 90% of cases, the lack of muscle mass growth can be explained by insufficient calorie intake. In order for the body to maintain its current weight, it needs a specific amount of energy. This number is called BSI - basal metabolic rate. Each person has his own indicator, as it depends on age, physical activity, body weight, etc. If you consume fewer calories than OSI, this will lead to weight loss, including muscle loss. If a person consumes more OSI than required, then his weight will increase.

The lack of the required number of calories, therefore, can cause you to wonder: “Why is muscle strength not growing?”

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 your body needs, but also help you make the right menu. Or use a large number of currently existing calculation methods, such as the Harris-Benedict equation, and find out the result yourself.

Returning to our goal, we note that in order to increase muscle mass, you need to consume more than you expend. Or rather, add 500 kilocalories. It is this amount of energy that the body needs daily to build muscle tissue. That is, you need to add 500 to the OSI, and based on the figure obtained, calculate the diet.

Right products

To create the right menu for yourself, you need to clearly understand how much protein, fat and carbohydrates (BJU) you need to increase muscle. 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 calculation is as follows. Let's say your BSI is 3,000 kilocalories, then:

• 30% of the total will be 900 kilocalories of protein. We divide the resulting number by 4 (so many kilocalories per gram of protein) and we get 225 g of protein per day.
• 20% - 600 kilocalories of fat. Divide them by 9 and get 67 grams of fat per day.
• 50% - 1500 kilocalories of carbohydrates. Divide by 4 and get 375 g.

Meal frequency

But if all the above tips are followed, but there is no effect, then why don’t muscles grow after training? There is another reason, which is also related to nutrition. The point is that “when” and “how much” you eat is just as important as “what”. Three meals a day is a thing of the past. Doctors have proven that frequent, but small meals help speed up the metabolism, thereby increasing the body's ability to lose and increase its mass.

Thus, it is desirable to take food 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 make a little effort and spend time on the weekend, you can stock up on snacks and lunches for the whole week. And for those who can't do that, there's a great solution to the problem - sports blends. 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 tablespoons of a powdered substance in water. Usually in 1 serving of such a mixture there are 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 mass:

1. Maintaining water balance in the body. It is necessary that he does not need fluids both on training days and on normal 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 to carry a bottle of water with you at all times.
2. Do not forget that the body needs rest. Muscles don't grow during exercise. On the contrary, they are damaged, and in the process of rest they are restored and increased. So don't go to the gym too often.
3. Try to get enough sleep. This point is directly related to the previous one and is no less important.
4. Be sure to eat after your workout. It should be a complete serving with a lot of protein.

And in conclusion, we note that the most common reason for the lack of growth in muscle mass is the wrong selection or incorrect implementation. Therefore, before looking for serious reasons for failure, you need to make sure that you are doing everything right.

How to build significant muscle mass? What is muscle mass anyway?

Muscle mass is one of the many parameters of the body that develops beautifully with targeted training. This parameter means the size of the muscles, their volume, their weight. The average person's body is about 60% muscle. In athletes, this value reaches 80%. The more muscles, the more powerful, stronger and heavier the person.

However, it should be borne in mind that an extreme set of muscle mass does not at all mean an equally significant increase in strength and speed, various athletic qualities (reaction, coordination of movements, endurance, etc.).

There is an optimal muscle mass at which the athlete is most functional (dexterity, speed, one-time strength). Exceeding this limit, although it leads to an even more impressive appearance, but makes a person less mobile and faster.

The strongest weightlifters, MMA fighters and powerlifters, as a rule, are not the owners of extreme muscle mass.

To increase muscle mass

Several important rules must be followed:

1. Constantly increase the working weights in multi-rep maximums.

2. Stick to certain limits (TUT).

4. Provide protein-rich and calorie-rich meals. Use

There is a “scientifically based myth” among gym goers working to increase muscle mass that they always aim for 8-12 reps for maximum effective hypertrophy and rarely work for strength with 1-3 reps. Zozhnik tells why they are right in the short term, and wrong - in the long term muscle building.

“Why are you only doing three reps?” a young guy at a gym asked me recently, after amiably agreeing to back me up on the bench press. "Why not?" I asked. “Well, you won’t gain muscle mass by doing this,” and added another, almost obligatory phrase, that muscle mass gain occurs within 10 repetitions and that, they say, you can’t do less than 6 repetitions. Anything less than 6 reps makes no sense to a bodybuilder.

These peremptory features are gradually acquiring scientifically based knowledge among. They have already published on Zozhnik - the optimal number of repetitions, approaches, weight lifting speed, pause size, and so on have been studied. However, this does not mean that it is more efficient to always do only such a workout.

It is important to sometimes look at familiar things from a different angle and include training for maximum muscle strength in your training process, especially since science is on the side of versatile training to achieve results over a long distance.

Types of muscle hypertrophy

It is very important to know that there are two main types of muscle hypertrophy. The goal of a typical bodybuilding training is usually the so-called sarcoplasmic hypertrophy. She is trained with a fairly high number of repetitions. It is usually advised to train in the range of 5-15 reps,,,,.

Sarcoplasmic hypertrophy characterized by an increase in volume sarcoplasms, which surrounds the so-called myofibrils. Although this type of training also affects the myofibrils, because otherwise a person would not become stronger by training in a high rep range, the increase in muscle strength, nevertheless, with this type of training, is much worse than with training in range of 1-5 reps.

At myofibrillar hypertrophy there is a thickening of muscle fibers due to an increase in the number of myofibrils. Myofibrils play a critical role in the development of muscle strength and respond best to very hard training. To fully utilize the full potential of myofibrils, you need to train maximum muscle strength.

Figure showing 2 main types of muscle growth in volume: either by increasing the number of myofibrils (occurs mainly during strength training), or by increasing the sarcoplasm around the myofibrils (due to classical bodybuilding - “for mass”).

For bodybuilders, training with maximum weights almost equates to a deadly sin, as they are afraid that they can get injured with such large weights, as well as simply wasting their time - because with this type of training, muscles do not increase in size as effectively as with another type of training.

However, to achieve maximum results, strength training has an important effect on overall muscle hypertrophy in the long term.

But in fairness, it should be noted that training with maximum weights is indeed more traumatic than training with lighter weights, so Zozhnik strongly does not recommend training with maximum weight for beginners.

Intermuscular coordination

Injured, however, are most often those bodybuilders who test their maximum strength, and do not train it. Since they are simply not used to such weights, they do not have the intermuscular and intramuscular coordination they need to successfully perform this kind of training. (and even more so for beginners - approx. Zozhnik).

While intermuscular coordination is just an improved interaction between all the muscles that are involved in the exercise, and therefore it can be improved by constantly repeating a certain exercise, then intramuscular coordination- this is an improvement in the work of individual motor units as part of one muscle. It is she who is of great and decisive importance in the framework of training for maximum muscle strength.

Improving intramuscular coordination is due to better functioning of the central nervous system. As intramuscular coordination improves, the CNS is able to simultaneously recruit more muscle fibers, increase the frequency at which muscle fibers work, and recruit as many muscle fibers as possible. Only when the maximum number of muscle fibers work synchronously can maximum muscle strength be generated. , .

The goal of training for maximum muscle strength is to maximize the use of muscle potential - through its maximum activation.

In order to purposefully increase intramuscular coordination, you need to work with the appropriate weight and appropriate intensity. You need to work with 90-100% intensity, which is equivalent to 1-3 repetitions. The number of approaches in the exercise 3-6.

Since the goal is to work almost all muscle fibers at the same time, you should train more with basic exercises and less with isolators. In addition, for better CNS activation, exercise should be performed in an explosive style (quickly and powerfully lift the projectile).

With such a high intensity, it is necessary to take long pauses between sets - from 4 to 10 minutes, recovering well between sets. The amount of work in one workout, on the contrary, should not be large. We should try to conduct such training more often than once a week to allow our central nervous system to adapt to such loads.

In addition, these workouts can be combined with your usual hypertrophy workouts. So, it has been proven that such a "mixed training", performed for four weeks, leads to a significant increase in strength.

The option of combining a workout can be as follows: after a warm-up, gradually approach the required working weight, do 3 heavy sets of 1-3 repetitions. Then the weight is reduced and a couple more sets of 6-8 or 8-10 repetitions are performed each. The following exercises for this muscle group are also performed in the "classic style" so as not to overload the muscles and the central nervous system.

Due to greater muscle strength, expressed in improved intramuscular coordination (increase in the number of myofibrils, more effective activation of muscle fibers), the athlete will be able to train with more weight, but already as part of the classic volumetric bodybuilding training with a high number of repetitions and, as a result, will be able to achieve better muscle (sarcoplasmic) hypertrophy.

And especially such training is recommended for trainees who want to be as strong as they look. Maximum strength development can only be achieved by increasing the cross section of the muscle and improving intramuscular coordination.

Sources:

1. Vladimir M. Zatsiorsky, PhD & William J. Kraemer, PhD – Science and Practice of Strength Training.
2. Dr. Jürgen Weineck – Optimales Training. Leistungsphysiologische Trainingslehre.
3. Dr. Tengler – Trainingsplanung fur Bodybuilder.
4. Pavel Tatsuline - Power to the People.
5. http://www.team-andro.com/maximalkraft-im-bodybuilding.html

You regularly visit the gym and train very hard, but for some reason you are not making progress. So much work and effort, but nothing to brag about!
If this sounds familiar, chances are you are making at least one of the mistakes described in this article. But the good news is that with a few simple steps, you can get back on the path to development and growth. So let's go!

Mistake #1: You don't change your rep range

The optimal rep range for hypertrophic training remains a topic of ongoing debate in the fitness world. And although studies do not give unambiguous results, practice shows that the average range of repetitions ( 6 - 12 reps per set) is generally optimal for muscle growth.

This method is sometimes referred to as "bodybuilding style training" as it provides the perfect combination of mechanical tension, muscle breakdown and metabolic stress, the three most important factors in hypertrophic progress. Unfortunately, most athletes believe that such a rep scheme must be strictly followed in each session, and therefore they regularly follow the same training patterns. And this is a completely wrong assumption.

It must be understood that muscle development is built on the foundation of strength. Therefore, it is necessary to include approaches with a small number of repetitions in the lesson ( 1 - 5 reps per set).

Stronger muscles allow you to use more weight, and this causes more muscle tension in the middle rep ranges, which stimulates hypertrophy. By increasing muscle tension without sacrificing metabolic stress, you create the conditions for active growth.

High Rep Sets - In Range from 15 to 25– also play a role in hypertrophic training. Provided that the training is carried out with a normal working weight, approaches with less intensity help to raise your lactate threshold - the limit beyond which lactic acid begins to quickly accumulate in the working muscle.

When a certain concentration is reached, lactic acid interferes with muscle contraction, thereby reducing the number of repetitions performed.

But here's the good news: High-rep exercises strengthen capillary walls and improve your muscles' ability to process lactic acid, which helps delay the accumulation of lactic acid in your tissues. As a result, the ability to maintain continuous tension in the muscle for longer is developed. In addition, tolerance to higher volumes of load develops, and this is a very important factor for hypertrophy.

Summarizing what has been said, we note that maximum muscle growth is achieved by periodically changing the range of repetitions. The easiest way to implement this rule is in a structured periodic program. It is applicable to both linear and wave periodization models, depending on your goals. However, whichever scheme you use, be sure to include the full range of load ranges.

Undeniably, the hypertrophic effect is best achieved by performing a medium number of repetitions per set, but high and low intensity are equally important for optimal muscle development.

Mistake #2: You're not getting enough load

Back in the 1970s, Arthur Jones popularized what he called High Intensity Muscle Building Training (HIT). The method is based on the assumption that one set of exercises is enough to stimulate muscle growth, provided that you perform it to complete muscle failure in the concentric phase of the movement.

According to the principle of HIT, doing additional sets is unnecessary, and perhaps even counterproductive for muscle growth. Other prominent leaders in the power "industry", such as Mike Mentzer and Ellington Darden, later followed Jones' example and applied HIT in practice, which led to its popularization. The method has many adherents up to the present day.

So, before you accuse me of being HIIT-hating, I readily admit that this is a perfectly valid training strategy. It is undeniable that it helps to build muscle well. And if you are limited in time, HIT will provide you with a productive and effective workout. And yet, if you are aiming for maximum hypertrophy, HIT will not bring the desired results. To do this, you need a higher load volume. Much higher.

Most studies regularly confirm that single approaches are inferior in effectiveness to multiple approaches. Published recently in a publication The Journal of Strength and Conditioning Research meta-analysis demonstrates that performing multiple sets of an exercise results in 46 % greater increase in strength and 40% greater weight gain compared to single approaches.

It remains unclear whether the high effectiveness of multiple approaches is due to longer muscle tension, muscle tissue destruction, metabolic stress, or a combination of several of these factors. But it is obvious that multiple approaches are necessary for the full disclosure of muscle potential. The problem, however, is that even if you do the exercises in several sets, this does not guarantee you a sufficient amount of training load.

The optimal number of approaches is a subjective value, and it depends on a number of individual factors, such as heredity, the regenerative ability of the body, training experience, diet and diet.

But personality is only part of the equation. The size of a particular muscle also matters. Large muscle groups (back and hips) need more work than small groups - arms and calves, which, by the way, also receive indirect load when performing multi-joint exercises.

Another important factor is the structure of your training program. Other things being equal, split programs provide more volume per muscle group than full body programs.

And if you are already following a split program, its composition also matters. That is, a three-day split will give a greater amount of load to each muscle group than a two-day one. Accordingly, it will be more correct to calculate the training volume in a weekly cycle, and not in each lesson.

Whatever weekly volume you're aiming for, the best results are achieved in a cyclic mode, where the number of sets is strategically distributed in the training cycle. It must be understood that frequently repeated sessions with a high volume of load will inevitably lead to overtraining.

Practice shows that overtraining is more determined by the volume of the load than by the intensity. Only competent periodization of classes will allow you to profitably receive a large amount of load, while avoiding the terrible state of overtraining.

We offer you an example of periodization, which is very effective. Let's say you set yourself a maximum weekly volume of 18-20 sets per muscle group. Take a full cycle for a three-month period in which you will do 8-10 sets per week in the first month, 14-16 sets per week in the second month, and in the last "shock" month - 18-20 sets per week. After that, let there be a short period of rest or active recovery. While the full process of supercompensation after a "shock" cycle usually takes one to two weeks, during this time your muscles can grow quite well.

Mistake #3: You are not adhering to the principle of specificity

Most bodybuilders want to not only build muscle, but also get rid of body fat in order to show its definition. At the initial stages of training, this task is quite feasible. Beginners without any problems can quickly build muscle mass and burn excess fat at the same time.

This achievement is also available to those who have a lot of excess weight - more than 10 kilograms, and to athletes who have had a long break in classes. Admittedly, pharmacology will also help you get big and lean in a short time.

But if you have been training for about a year, you do not have excess body fat, and you do not take anabolic steroids, it becomes extremely difficult to build muscle and burn fat while doing so. At a certain point, you will have to make a categorical choice.

If you want to build mass, then you need to focus on this, otherwise you will not achieve high results. And here you will have to reconsider the amount of aerobic exercise in your program.

The problem with parallel training, in which strength exercises are combined with aerobic exercises, is that it can interfere with the processes that stimulate anabolism. This phenomenon is explained by a hypothesis that states that endurance and strength exercises activate and suppress different catalytic compounds and signaling processes, and these reactions conflict with each other.

More specifically, aerobic exercise activates AMPK ( AMP-activated protein kinase), which is involved in the processes of carbohydrate and fat metabolism. And this, of course, promotes fat burning. However, AMPK also inhibits the activation of protein kinase B and mTOR signaling complexes, components of the anabolic process critical for protein synthesis and, as a result, muscle growth.

This does not mean that aerobic exercise should be completely abandoned. Although the hypothesis of mutual suppression of metabolic processes during strength and aerobic exercise looks convincing, a recent study has shown that it is oversimplified. Instead of inhibitions, adaptations develop over time between endurance and strength training, so there are cross-talk between metabolic processes.
Therefore, while frequent and prolonged aerobic training inhibits muscle growth, moderate cardio training will probably not have the same effect. In addition, cardio training is more beneficial than anything else for health and well-being.

So how do you determine the right amount of aerobic exercise? It's impossible to say exactly. As with other aspects of athletic exercise, individual response depends on many genetic and lifestyle factors. We must not forget that everyone has their own training limit, beyond which overtraining begins.

By adding aerobic exercise to your program, you increase your overall training stress. At some point, this stress will exceed the recovery capacity of the body and lead to overtraining. As a general guideline, we recommend devoting 20 to 30 minutes of aerobic training a day three days a week, but these numbers will fluctuate due to the individual characteristics of each athlete. Monitor your progress, note the slightest signs of overtraining, and edit your program as needed.

Mistake #4: You are not eating enough calories

This point is closely related to the third mistake. It is not uncommon for athletes to limit their calorie intake in an attempt to sculpt their muscles, but still want to build muscle mass and continue to train hard.

As mentioned earlier, building muscle and burning fat at the same time is an almost impossible task for well-trained "natural" bodybuilders. If you are in this category, you need to get plenty of calories to support muscle growth.

This rule is consistent with the first law of thermodynamics, which states that energy is neither produced nor destroyed, but only changes from one form to another. Simply put, if you consume more calories than you expend, then the excess energy will accumulate in the form of body weight.

Too fanatical bodybuilders may take this advice to eat everything that gets in their eyes. This approach was popular among old-school athletes who alternated between "gaining" and "losing" masses, eating incredible amounts of food to put on more weight, or embarking on extreme diets, up to complete starvation.

The problem with the method is that 75% of the weight gained is deposited in the form of adipose tissue. Of course, muscle mass also increases, but a significant amount of it undergoes catabolism in subsequent "lean" periods.

And if an athlete manages to keep half of the gained muscle mass, we can assume that he was lucky. Worse, repeated cycles of building and burning mass can shift the point of biological balance, leading to even more fat gain in subsequent cycles. Obviously, this is an unreasonable nutritional strategy.

So how many calories do you need to consume to build muscle without becoming like a sumo wrestler? As a general rule, one can take a number equal to 35–40 calories per 1 kg of body weight. If you weigh 90 kg, you need to consume 3200-3600 calories per day for mass gain.

While sticking to the recommended number of calories, monitor the results and adjust the diet according to the reactions of the body. If you are looking to gain muscle mass, normal gains would be 0.5–1 kg of body weight per month. A larger increase will mean that you are gaining excess fat.