What makes muscles hard

Do 3 sets at medium to heavyweight and your muscles should pretty much be decimated, and in this case, destruction is good! Unhealthy stressors can not only kill your T-levels but the high cortisol levels can also turn your gains into mush.

Very counterproductive. Do you have issues with your muscle density? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter. October 12, September 16, Repetitive motion and sustained contractions cause muscles to get tight over time. People spend years exercising and using their muscles while sitting at a desk, and then one day, it seems as if an injury or pain just happens.

There is a certain threshold of tightness needed to have any symptoms of pain and stiffness. Being below this threshold gives the perception that there is no problem accumulating. As the fibers continue to tighten due to use, an injury or pain appears to spontaneously occur, when in reality, there are years or even decades of tightness that has been developing within the muscle. Your muscles should be soft if they are healthy.

When you notice some parts of the muscle that feel hard to the touch while in a relaxed state, try stretching these muscles and see if they loosen up.

The best way to address these particular fibers, which cause pain and stiffness, is with direct, organized pressure. When the tissue loosens up by the use of pressure, you will notice that the muscles feel softer, more flexible, and you will have more strength, and better growth and function of the muscle.

Focus on your muscle health now to avoid future issues and consider that exercise and stretching are only part of the solution. Website designed and developed by Viktor Kilo. Contact us at nextlevel viktorkilo. March 28, By Eric Owens. As a former professional athlete and current pain specialist, there is a missing component to determine if a muscle is healthy or has proper function Myth 1: A Muscle Should Be Hard. Start with the bar in the air and arms fully extended and locked. Slowly lower down the bar until you are just about an inch or two away from the top of your chin or clavicle bone.

Pause for a moment and then push the weight back up to the top position. To build mass and strength with this exercise, choose a weight on the barbell that is heavy enough to bring on complete muscle fatigue after four to six repetitions. Method 3. Monitor calories. Although you may not be trying to lose weight, it's still a good idea to keep track of your overall calorie intake each day. Know how much you typically eat in one day.

If you start to gain or lose unwanted weight, you'll have a starting number to work with. You can keep track of your calories in a food journal or app. In addition, many of the apps have a food journal included. Consider using an online calculator to figure out about how many calories you need each day to maintain your weight with your exercise.

Go low carb. In order for your muscles to look defined or to feel toned and hard, you'll need to lose any excess fat that is stored above or beneath of them. Low-carb diets have been shown to be the best for reducing body fat.

Limit foods like grains, starchy vegetables or high sugar fruits. Many of the nutrients found in these foods can be consumed from other food groups. Still include carbohydrate containing foods like dairy and low-sugar fruits. These contain other nutrients that are essential for your health. Include 1 cup servings of low-fat dairy throughout the day. These foods are rich in protein, calcium and Vitamin D. Fill up on protein. Protein is essential to your health, but also plays an important role in your diet when you're exercising and trying to build and tone your muscle mass.

Aim to have one to two servings of lean protein at each meal. Including a 3 — 4-oz portion can help you reach your daily recommended amount.

Take Most people do not need large quantities of protein daily. Only athletes, power lifters, and bodybuilders need larger quantities of protein daily. In addition, large quantities of protein over a long period of time can cause kidney damage. Make half of your plate a low-sugar fruit or non-starchy vegetable. To make your meals more balanced, you'll need to eat more than just protein based foods. Include a large quantity of low-sugar fruits and non-starchy vegetables to help balance your meal.

Health professionals typically recommend consuming about servings of fruits and vegetables daily. Include a serving or two of non-starchy vegetables or leafy greens at most meals. This is generally about 1 cup or 2 cups of the leafy greens. Fuel up and recover appropriately.

When you're trying to build muscle mass and strengthen or define muscles, you'll need to snack or eat in a way that helps fuel your body through a workout and help you recover afterwards.

Not fueling or recovering appropriately can leave you feeling more tired, fatigued and cause poor performance down the road. It should be mostly simple and nutritious carbohydrates so they can digest easily and give your body the energy it needs readily. Ideas for pre-workout snacks include: a piece of fruit, a whole grain waffle with a little peanut butter or a bowl of oatmeal. Post workout snacks need higher amounts of protein, but also need carbs too.

You need to replace the energy spent during your workout and give protein to help repair the muscle tissue. Great post workout snacks include: protein shake, trail mix, chocolate milk or your next meal if it is within an hour. Method 4. Include protein shakes. You may want to consider including some protein shakes in your daily meal plan. It contains all the essential amino acids your body cannot make itself. Since it's a complete protein, it's a high quality protein to use.

You can use your protein shake as a snack or use it to fuel or recover from a workout. Remember, try to stay within your protein goal for the day. More is not always better. Other options for protein shakes include egg white protein, pea protein, or hemp protein. You can find protein powders specifically made for women or people with dietary restrictions, such as vegans.

Consider creatine. Creatine is a fairly common supplement used by many athletes and people looking to improve their performance. Some studies have shown that there are some benefits to using creatine if you want to increase muscle strength and performance. It's transported in the blood to help supply energy to all cells. However, most creatine is used and stored by your skeletal muscles.

Ask if it would be safe and appropriate for you. Discontinue use if you feel any of the following symptoms: nausea, cramping, diarrhea or stomach pains.

Indulge in moderate amounts of caffeine. Having a cup of coffee before a workout is another option that's a natural way of boosting your performance.

Studies show that when you drink coffee prior to a workout you can train longer and use a higher weight. In addition, if you're doing cardio, you can finish more quickly. This contains about mg of caffeine which is all you need before you hit the gym.

Do not try caffeine pills or other supplements as these may come with adverse health effects.