Find out what the fatigue limit of muscle fibers should be in order to start the process of anabolism without causing a surge of the destructive hormone: cortisol! There are times when an athlete feels very tired even in those cases when it shouldn't be. If you sleep a lot and train three times a week, but feel tired, then this cannot be overtraining. Often, even energy drinks cannot help in such a situation. Today we will talk about the causes of fatigue in bodybuilding, as well as answer a few frequently asked questions.
Causes of severe fatigue in bodybuilding
If you are feeling tired, then energy drinks will probably not help you, but rather make the situation worse. The fact is that almost all energy drinks contain sugar substitutes. They have no nutritional value, but they can dramatically increase blood glucose levels and this will only increase fatigue.
Among the possible reasons, provided that you have not overtrained, three should be noted:
- Impaired neurotransmitter function.
- Food intolerance.
- Nutrient deficiency.
Let's take a closer look at each of them.
Food intolerances
This problem can appear even with good quality nutrition. An athlete can consume healthy and high-quality products without even suspecting that he has an intolerance to one or more of them. Everyone knows about the body's rejection of lactose in humans. However, milk is not the only cause of this reaction. Let's say eggs are an excellent source of protein compounds and a dietary product. But even to it, an allergic reaction is possible, which can cause fatigue.
Nutrient deficiency
This problem is most often directly related to poor nutrition. Already from the name you can understand that it is associated with a lack of any nutrient. Sometimes people and not only athletes can completely exclude, say, fats from their nutrition program.
Without knowing it, they thereby disrupt the metabolism of minerals, which requires fats. Minerals are an important nutrient and are actively involved in energy metabolism. If a person feels a lack of energy, then first of all he associates this with a deficiency of carbohydrates. Wanting to eliminate this deficiency and increasing the amount of carbohydrates consumed, a person reduces the rate of absorption of B vitamins. These substances are also the main participants in the reactions of energy metabolism, and the situation is only getting worse.
Impaired neurotransmitter function
Neurotransmitters are chemicals that transmit signals about your sensations to the brain. For this reason, in order to increase emotional sensations, it is necessary to increase the concentration of dopamine. To solve the problem of neurotransmitters, you should start using inosine. In addition, you may have a low concentration of vitamin D3 or magnesium in your body. There are three main problems that cause a lack of energy. After you determine the cause, you can begin to eliminate it.
Also, the question of stretching is very common, namely, whether to perform it before the start of the lesson. The answer is quite simple - it depends on the type of stretch. If you are going to do static stretching, it is contraindicated before starting the session. This is due to the fact that it has a relaxing effect on the muscles. According to the results of scientific research, after static stretching, the strength parameters of the muscles can decrease by 20 percent. But ballistic stretching at the beginning of the session is simply necessary. It is best to use the pendulum principle when doing stretching exercises and gradually increase the range of motion.
How to build traps in bodybuilding?
Most effectively traps develop shrugs with dumbbells and a barbell. It should be admitted that shrugs are a fairly simple movement from the point of view of technology and it will not be difficult to master it. The only nuance to which you should pay attention is the need to slightly bend the arms at the wrists so that the elbow joints are directed to the sides. Thanks to this, you will be able to lift the bar strictly vertically and thereby increase the trajectory of its movement. The main advantage of using dumbbells when performing shrugs is associated with the amplitude. You can keep your arms with the equipment at your sides, which will not only increase the amplitude, but also make the line of resistance vertical. As a result, you can avoid strong rotation of the shoulder joint. Many athletes like to perform one-handed barbell shrugs. This makes the movements smoother when compared to dumbbells. To get the most out of this exercise, it should be done in a power rack. This will not only give you the ability to keep your core upright, but it will also increase the load time on the target muscles. If you do not have a powerful back, then you need to introduce shrugs into your training program.
How to correctly and quickly develop a trapezoid, you will learn from this video:
