You’ve probably heard people say that building muscle is hard. More importantly, building muscle the right way is hard.
Big muscles take hard work and oftentimes, missteps along the way. You’ll go through a lot of hardships before you achieve the body that you want.
There are, however, ways that you can make the process easier. How? Well, there are common muscle building mistakes that you can avoid.
So if you want to be in the know and avoid these mistakes early on, keep reading. We’ve summed up some of these mistakes and how to avoid them.
- 1. Not Eating Enough
- 2. Not Drinking Enough Water
- 3. Overtraining Without Proper Recovery Time
- 4. Doing the Wrong Exercises for Your Goals
- 5. Using Bad Form When Lifting Weights
- 6. Not Tracking Progress and Adapting Workouts
- 7. Not Getting Enough Sleep
- 8. Not Believing in Yourself
- Avoid These Common Muscle Building Mistakes
1. Not Eating Enough
Eating enough is a crucial factor in muscle growth and development. When trying to build muscle, make sure you are eating a balanced diet that includes plenty of proteins and carbohydrates. Eating too little or too much can be detrimental as it can hinder your progress.
So avoid skipping meals or starving yourself to make up for the lost time. Instead, focus on quality nutrition and getting enough food to power your workouts. Eating enough will provide your body with the proteins and nutrients it needs to optimize muscle growth.
2. Not Drinking Enough Water
Your body needs fluid to function properly. Dehydration can impair your ability to build muscle and may also cause your body to retain water.
To prevent dehydration, you should aim to drink between 8 and 12 glasses of water per day. You should ensure that you are drinking plenty of water during and after exercise, as sweat can cause your body to become dehydrated quickly.
If your urine is darker than normal or your mouth is dry, it may be a sign that you are becoming dehydrated. Drinking enough water is essential to building muscle and avoiding dehydration. So be sure to keep track of your water intake and drink plenty during and after workouts.
3. Overtraining Without Proper Recovery Time
Overtraining without recovery can leave the muscles sore and fatigued. It can cause the muscles to become weaker over time instead of stronger.
So when training, it is important to give the muscles time to rest and recover in between workouts to ensure maximum results. This can be done by including rest days in your weekly workout schedule. You can also perform restorative yoga and foam rolling to encourage muscle relaxation. When training on consecutive days, stick to light and moderate exercises to prevent overdoing it.
4. Doing the Wrong Exercises for Your Goals
Before starting an exercise routine, it is important to have clear and specific goals in mind. Then, research the best exercises to achieve those particular goals. For example, if you want to increase your chest muscle mass, do exercises for building muscles that focus on those specific muscle groups like no-bench chest workouts.
Avoid exercises that target other muscle groups or are more general. They won’t be as effective and can be counterproductive or give results that don’t match your goals.
5. Using Bad Form When Lifting Weights
Poor weight-lifting form leads to imbalanced training and puts stress on the wrong muscles. It increases your risk of injury and makes the exercise less effective. The incorrect form should be avoided to develop strong, symmetrical, and balanced muscles.
If you’re a beginner, you should have an experienced trainer teach you the proper form from the start. Also, experienced lifters should continually review and assess your form. Engaging in a spotter who can help keep you in form when lifting heavy weights is also helpful.
Exercises should be performed at a slow and controlled pace with a full range of motion and proper technique. Staying within your ability and gradually building up is important. You should do this instead of lifting heavier than you’re capable of will help you learn how to lift efficiently and prevent bad form.
6. Not Tracking Progress and Adapting Workouts
It’s important to document progress, exercises, rest times, and intensity when trying to build muscle. Doing so can help identify when certain exercises or methods are working or counterproductive. By not tracking progress, one can easily remain stagnant in their muscle building journey.
One way to avoid this is to document different exercises and reps each time you work out. You should measure your resting heart rate, weight, and overall body composition.
This will all give you an insight into diet and exercise effectiveness. The data collected will allow you to modify your routine as needed. It will also make it easier to adjust your routine to target areas that are not progressing.
7. Not Getting Enough Sleep
When you don’t sleep enough, your body doesn’t have the chance to recover from a strenuous workout. This can reduce its capacity to build muscle. It can also impact your performance during a workout and make it more difficult to progress.
To avoid this common muscle building mistake, aim to get at least 7-9 hours of sleep every night. Make sure to stick to your sleep schedule 4-5 days a week and get to bed at the same time each night.
Additionally, you can supplement your sleep by taking power naps during the daytime. If you need help falling or staying asleep, avoid screens before bed or drink calming teas like chamomile or lavender.
8. Not Believing in Yourself
When you don’t believe in yourself, you’re unwilling to push yourself to the limits and reach your goals. What’s worse is that your lack of self-confidence can lead to mental roadblocks that further hinder your progress.
To avoid this mistake, you need to internalize positive thinking and take the necessary steps to increase your self-belief. Focus on building a strong mindset. Remind yourself why you’re willing to go through the difficulty that comes with muscle building.
Acknowledge your potential. Use positive affirmations to motivate yourself to reach for the best possible version of yourself. Don’t let mistakes or disappointments hold you back from achieving what you want.
Avoid These Common Muscle Building Mistakes
There are many common muscle building mistakes people make and they often have no idea how to fix them. Building muscle is not just about lifting weights, but diet, rest, and recovery matter too.
To achieve the best results and stay safe, make sure to use proper form and technique. Take rest days to allow your muscles to recover.
Taking the proper steps to ensure you are maximizing your potential and staying safe will ensure success. So start working towards your muscled goals today!
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