No genetics can stop you.
Why is it hard for you to gain muscle mass
Scientists have long noticed Effect of body build on weight-training-induced adaptations in body composition and muscular strength, that the ability to build muscle is different for everyone. So, some people in 12 weeks of training can gain 1.6 kg of muscle, while others during the same time will not add at all.
And it's not just about eating habits and the amount of exercise. You are just out of luck:
You have less Pre-training Skeletal Muscle Fiber Size and Predominant Fiber Type Best Predict Hypertrophic Responses to 6 Weeks of Resistance Training in Previously Trained Young Men type II muscle fibers - those that work without oxygen, quickly become tired and seriously add in volume.
Your muscles have fewer Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions receptors that respond to testosterone - a hormone without which they will not grow.
The following 12 weeks of resistance training, Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions new ribosomes are not creating Biomarkers associated with low, moderate, and high vastus lateralis muscle hypertrophy. These are organelles of a cell that take amino acids and, according to the instructions of mRNA, make protein from them. The ribosome factory is located in the nucleolus of the cell, and your plant lags slightly in production volumes.
But this does not mean that you will not be able to build muscle. The mechanism of muscle growth is the same in all people. You just have to spend more time and money on food and sportspit than those who win the genetic lottery and go all that athletic.
How to train to gain muscle mass
When muscles contract, their fibers experience mechanical stress Mechanotransduction in skeletal muscle. The receptors sense it, and the mechanical stimuli and nutrients regulate rapamycin-sensitive signaling through distinct mechanisms in skeletal muscle triggers a chain of molecular reactions that ends with protein synthesis. He completes the muscles, increasing them in volume.
Of course, muscles contract during any work - for example, when you get up from a chair or run a marathon. But in the first case, the voltage is too low for growth, and in the second, mainly muscle fibers of type I are involved, which are reluctant to increase in volume. For noticeable muscle growth, you need fast fibers of type II Human Skeletal Muscle Fiber Type Classifications (which you already have few). And to make them do it, you need to pull the iron.
How many times a week to engage
After training, protein production Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage increases by 24–48 hours. If you again load the muscle before the synthesis is reduced to the previous values, part of your efforts will be lost.
Therefore, practice two to three times a week with the Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis and do not arrange training for two days in a row.
Exercising more often, you will not only not get benefits for muscle growth, but you can overwork A centralization of central aspects of fatigue in submaximal and maximal voluntary contractions of the central nervous system. This will reduce your performance, and therefore, incentives for muscle growth.
How many and what exercises to perform
At each workout, do four to eight strength exercises for different muscle groups. Be sure to include multi-joint movements, that is, those that involve several joints and muscle groups: squats, lunges, deadlifts, bench press and standing, and others. They train the whole body, pump up coordination, allow you to work with large weights and provide the necessary stimulus for muscle growth.
However, you should not build training only on such activity. So you risk fatiguing the Mechanisms of Fatigue and Recovery in Upper versus Lower Limbs in Men of the central nervous system and lower performance. Dilute the mentioned exercises with single-joint ones: bending your arms for biceps, extension for triceps, bringing your arms together in a butterfly trainer (chest) and others.
We will list the best exercises for pumping different muscles. They were tested using electromyography (EMG), so the "best" are not just words. To plan your workout, take one exercise for each muscle group. In the article about the legs, choose one option for the front of the thigh, its back and calves.
The best exercises for different muscle groups 🏋️♂️
In addition, at each workout, do one exercise to strengthen the abs and extensors of the back. These muscles help you maintain balance and perform all movements without harming the spine.
How many sets and reps do
Perform exercises in 3-5 Relationship between exercise volume and muscle protein synthesis in a rat model of resistance exercise of approaches 8-12 times Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. Choose weight so that the last repetitions in the approach are difficult. The final approach can be performed to the point of muscle failure: when you can no longer do it a single time.
Check list
Train 2-3 times a week.
Perform 4–8 strength exercises for different muscle groups.
Include both multi-joint and single-joint movements in one workout.
Do 3-5 sets of 8-12 times.
Set your weight so that the last repetitions in the approach are difficult. Do the last approach to muscle failure.
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