Understand why you can’t gain muscle –

It’s true that genetics play a key role in building muscle – some women have it easier because of genes, fiber types and even the amount of testosterone in the body. However, in many cases, what hinders the lean mass gain is exactly the same training.

We talked to personal trainer Pedro Fernandes, coach at the Hiit Club training center in São Paulo, about four mottos that you must follow to conquer more defined legs, arms and abs:

1. Get out of your comfort zone

From zero to ten, how intense is your workout? “To calculate, measure your level of effort, which must be above eight”, says Pedro. This means that you need to struggle to perform the last few repetitions of the exercise – it can’t be easy!

“Fatigue is a great sign that your musculature is micro-tearing and developing.” So, there’s no point in going to academy and lift the dumbbells while talking to her friend. “And when the sequence starts to seem too calm, ask your coach to change the load or the number of repetitions so that the body is always looking for new adaptations”, advises Pedro. Generally, this change should happen every four to six weeks.

2. Follow a periodization

The order of the phases of a definition program should be: strengthening, hypertrophy and slimming. It seems contradictory, right? But to gain muscle volume you need, first of all, to have enough strength to perform the exercises. The combination of functional and isolated movements, such as squat and extension chair, respectively, is fundamental. Finally, a routine focused on shedding excess fat will help you show off all the lean mass you’ve gained (read: abs, biceps, and quads).

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3. Strengthen the power

When the goal is to lose weight, it is clear that you need to reduce the amount of calories ingested in the day. But if you completely eliminate the carbohydrate, the body will use the muscles as a source of energy, you know? “During the strength training phase, the tip is not to restrict the volume of the plate so much, always choosing options rich in nutrients and vitamins”, says the personal trainer, who also has international training in sports nutrition. And, when it’s time for hypertrophy exercises (muscle growth), consume more protein than carbohydrate.

4. Rest well

In addition to watching your diet and exercising hard, remember to get enough sleep to regain your energy. “The musculature needs to be regenerated and, at the same time, your mind asks for distraction. In fact, science has already proven that stress has a negative effect on training results”, warns Pedro. It’s worth dating, watching a movie or even walking in the park. “Always book one day a week without sweat sessions.”