Мнозина си задават този въпрос, но всъщност преди да го отговорим нека се запитаме нещо друго, как разбираме че не качваме мускули и дали не се сравняваме с някой много по-напреднал и очакваме бързи и лесни резултати? За да сте сигурни, че не повишавате мускулната си маса трябва да следите прогреса си – ежеседмично теглене и следене чрез огледало или снимки/видео дневници за да сте сигурни, че наистина няма прогрес. Също така трябва да си дадете поне няколко месеца преди да може да направите ясно и точно заключение за прогреса си. Ако е бавен, но все пак го има то не се отчайвайте, изграждането на мускули е бавен и труден процес.

Ако сте направили това и сте сигурни, че нямате прогрес в повишаването на мускулната маса то причината е една (или всички) от трите:

1.Недостатъчно храна

За хората които не знаят ще го кажем простичко – няма как мускулите ви да нарастват ако не приемате достатъчно белтъчини и енергия чрез храната. Основно приетите правила за тях се определят от вашите килограми и активност. Количеството белтък което трябва да приемате трябва да е между 2-3 грама за всеки кг телесно тегло, т.е. ако сте 70кг , трябва да се целите да приемате между 140-210гр белтък дневно, разпределен равномерно между 3-6 хранения. Що се отнася до енергията е добре да погледнете нашата статия за „колко точно калории ми трябват“  за да разберете как най-точно да прецените колко kcal ви трябват дневно.

2.Проблеми с тренировката

Ако не подобрявате резултатите си на дадени упражнения поне веднъж на няколко седмици, то най-вероятно програмата ви е или прекалено лека или прекалено тежка. Целта на тренировъчните програми е да натовари достатъчно мускулите за да се получат разкъсвания и хипертрофия т.е. да нараснат впоследстие. Ако обаче тренировката ви е прекалено лека то тялото ви няма да има нужда да нараства за да се адаптира с натоварването, понеже вече се е адаптирало и му е прекалено лесно, то трябва да увеличите обема на тренировка си и да опитате с други упражнения. Ако обаче сте в другата граница – претренирате, т.е. тренирате прекалено много или прекалено често, то трябва да намалите усилията си. Как да разберем кое точно е проблема? Ако тренирате интензивно и много изморително повече от 5 дни седмично то най-вероятно претренирате. Ако обаче тренирате 2-3 упражнения на големите мускулни групи и никога нямате умора или мускулна треска то най-вероятно имате нужда от повече интензивност и обем. Тествайте различни видове сплитове и упражнения за да прецените кое най-добре допринася за прогреса ви.

3.Проблеми с възстановяването

Освен горните две причини, остава и недостатъчно възстановяване. Възстановяването е процеса в които тялото ви качва мускулната маса и като такъв е много важен процес. Той зависи от почивките и храната ви. Тъй като вече споделихме за храната, то остават сънят – трябва да спите поне по 8 часа като се стремите да лягате преди 10-11 вечерта и да ставате след изгрева на слънцето (7-8-9 сутринта). Освен сънят – отделните почивки оказват влияние на прогреса, трябва да почивате поне по 48 часа между тренировките на една и съща мускулна група в противен случай има много голям шанс да претренирате мускулите и вместо да прогресират да стоят в плато или дори да регресират от прекаленото натоварване и липса на почивка. Обикновено 48 часа е минималния период и то за малките мускулни групи, що се отнася за големите групи – гърди,крака,гръб е най-добре да почивате поне по 72 часа.

Един съвет за по-лесно решаване от къде идва проблема – Ако ставате по-силни в залата, но не качвате мускулна маса то проблема най-вероятно е в храната ви. Ако обаче нямате прогрес в залата а качвате килограми то проблема е във вашата тренировъчна програма!

By Admin

232 thoughts on “Защо не качвам мускули?”
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