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Impediments To Muscle Hypertrophy

Muscle hypertrophy may be an unfamiliar term to a good number of people. What this simply means is muscle growth. More specifically, sports medicine annals define it as "a term for the growth and increase of the size of muscle cells. The most common type of muscular hypertrophy occurs as a result of physical exercise, such as weight lifting."

Time and again, fitness experts have enumerated many impediments to muscle growth. Unfortunately, many people seem to neglect these pieces of advice and go about their own ways of packing on lean muscle mass. The few who seem to get away with this are blessed with superior genes. Many don't so reiterating muscle growth or hypertrophy impediments aims to make smart training second nature among fitness enthusiasts.

Muscle Hypertrophy Impediments

1. Inferior genetics-responsible for the discrepancies in muscle growth among individuals. Some people eat whatever they want, drink a tonne of alcohol and still get results others envy. Their genes give them a distinct edge.

Those whose genes prevent them from getting results they want need to go the extra mile. This means placing equal emphasis on proper nutrition, supplementation, training and sleeping habits. In the end, their physiques may not be up to par with people who have superior genes. However, they have gained a sure-fire edge in terms of mental toughness and discipline.

2. Incorrect training-training cannot override genetics, but It undeniably plays a very important role. If a training programme does not provide significant muscular stimulation, little or no growth will occur. If a programme also overtaxes the muscle fibres, no growth will happen either.

To maximise your muscle growth results, you better have a plan of action when you go to the fitness centre instead of just throwing the weights around aimlessly. One of the keys to muscle growth is training programme progression. More intense repetitions you lift is a sign of progress.

To avoid regression, you should alter your programme every six to eight weeks. Sticking to a regular strength training routine without making even the slightest modification is muscle-building suicide. Your muscles will not be challenged, leading to no muscle growth, mental complacency and the dreaded training plateau. For best results, you should consult with a certified personal trainer.

3. Bad nutrition habits-how many times has correct nutrition emphasised by fitness experts yet been neglected over and over? Stuffing yourself with empty calories will only create a spike in your blood sugar and overall fat levels. Doing dozens of repetitions using heavy weights alone will not do the trick.

Instead, make a conscious effort to eat five to six small meals a day. Eat complex carbohydrates from whole-grain sources such as fruits, beans, quinoa, brown rice and sweet potatoes. Make doubly sure your protein intake per meal and snack is the equivalent of one gram per pound of body weight. Insufficient protein levels will not give you the muscle-gain results you desire.

4. Improper supplementation-people assume that they are better off getting all of their required nutrients from natural and whole food sources. Whilst getting majority of your nutrients from these sources is great, you should also use supplements such as whey protein, multivitamins and essential fatty acids to boost your overall muscle gains.

This is because not all of the essential macronutrient and micronutrient content you body needs on a daily basis can be obtained from food sources alone. Supplements fill that gap.

People who are desperate for a quick muscle gain fix mistakenly think that getting most of their caloric intake from supplements is the key. But they're just that-supplements. Pair up your good eating habits with proper supplementation and watch your results take off.

5. Insufficient sleep-whilst it is true that many people are gifted with the ability to get by with four hours (or maybe even less) of sleep a night, getting enough sleep is key when trying to make your muscles grow. Your muscles do not grow in the gym. They grow when you are out of it.

You can train, eat and supplement like a champion bodybuilder, but if you don't emphasise your sleeping habits, you won't go anywhere. Non-REM sleep is an anabolic situation which gives way to growth and rejuvenation of the body's immune, nervous, muscular and skeletal systems.

The number of two key muscle growth hormones-Human Growth Hormone (HGH) and testosterone-are produced depending on the amount of sleep you get every night. Therefore, getting seven to eight hours of sleep every night is imperative.

Conclusion

All of these may not be new knowledge to those who want to gain lean muscle mass. This just serves as a review of key muscle hypertrophy factors that some people may be taking for granted. The bottom line is they may get away with consistently going off on one or more of the muscle growth principles, but results and overall satisfaction tend to be short-lived. As the old adage suggest, if you want to be a champion, you have to train and act like one. Do so today!

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