If you've been following us for a while, you'll have already discovered your fitness level. At EmPawer Fitness, we've classified three levels: beginner level, intermediate level, and advanced levelAnd if you're here reading this, it's because you're in the latter group. Have you been training for 6 years or more with the goal of gaining muscle mass? Do you already know how to give it your all in every set you perform, yet you're still stuck, seeing no improvement? In this article, we'll give you three reasons why, even though you're an advanced person, you're still not seeing any progress, and exactly what you need to do to break through that plateau. Are you ready? Go for it!!!
Problems require solutions. Constantly hitting the gym without seeing results is difficult at any level, especially at the advanced level, as it's very, very difficult to see changes during that time. But everything can be achieved. Below we show you 3 reasons that are probably preventing you from gaining muscle mass as an advanced person.
Focus on your weaknesses
Keep in mind that you are at a point where you will already have a good physique and if what you want is to gain muscle mass, you will have to know how to identify which muscle groups you want to maintain because they already have a good development and which ones you should focus on. to improve them.
Genetics plays an important role in determining muscle growth. For example, your arms may respond very well and you need to train them less, or your legs may respond less well and you need to work harder to grow them. To do this, it's best to identify those muscle groups that are lagging behind so that in each plan you make, you aim to focus on these weak points you want to work on. Now, the saying "he who does too much, does little" makes sense. If you try to focus on all your muscle groups equally, you won't notice the noticeable change you're looking for. So focus on one or two weak points you have and prioritize them more, without neglecting the rest of your muscle groups.
How much training to gain muscle mass
Your body doesn't understand weeks, days, or hours, your body understands stimuli. That's why, for someone with as many years of training as you, it's very important to know how many days a week to train. The most important thing is to work in microcycles of 9 or 10 days. This means that your split, instead of lasting a week, can last a week and a half, or even two weeks, until you start over again.
This way, you'll be able to work out in a much more complete and effective way, so that your muscles receive a good stimulus to continue growing, and above all, so that you can have a greater number of days, especially on those weak points that you want to work on, as I mentioned in the previous point.
You think you've reached a point where you can't grow any further, the famous "natural limit"
You can continue to gain muscle mass even when you are advancedYou're never going to reach the point where you can't build muscle anymore and it becomes impossible to grow, but what is certain is that as you become more experienced, the rules of the game become more complicated.
Therefore, if you're not growing at all, you may be failing at something that, once you find the key, will get you back on the path of growth. This could be something at the training level, or maybe you're not reaching your training requirements. daily calories, that you are not eating enough protein, that your levels of Stress are through the roof or that you sleep quality may not be correct.
Identify where you're failing and, above all, be patient. Gaining muscle is a slow and difficult process, but if you're patient and don't limit yourself with your own thoughts, you'll be able to continue progressing and gaining muscle mass.
Everything you need to know to gain muscle mass
- Select your weak pointsFor example: pectorals and quadriceps. And once you've identified them, focus a little more on them when training. Apply a greater number of sets, exercises, or frequency to give them the stimulus that gives them reasons to grow.
- Structure your training split in 9-10 daysFor example: Torso-Leg-Rest-Push-Pull-Rest-Arm-Density, and once you're done, start over. This way, you'll ensure you can focus on those weak areas while still providing a good workout for the rest of your muscle groups, ensuring none of them are left unworked.
- Don't limit yourself by thinking that you have reached your natural limit and that you will no longer be able to continue growing.You have to be aware that it's a slow process and that you need to focus on the long term, as that's when you'll be able to see your improvements and results.
