Muscle development is an important aspect of being a guy. In fact, muscle hypertrophy may be the primary motivation for men to begin exercising weights. It’s therefore worthwhile to take the time to ensure that you’re doing everything correctly. Otherwise, you risk wasting your time and energy, spinning your wheels, and failing to make any genuine progress or gain any discernible muscle mass. Here are some common muscle building mistakes that you should avoid.
Common Muscle Building Mistakes
Not Eating Enough
All that work spent hammering the weights at the gym could be for naught if you aren’t eating enough calories. This is because you will find it extremely difficult to gain muscle if you are not in a calorie excess.
It’s crucial to remember that calories are required to fuel your activities as well as to aid in the repair and growth of your muscles.
Calorie counting isn’t exact science, so calculate your weight in pounds by 15 to 17 to get a general estimate of how many calories you’ll need per day to gain muscle.
Not Lifting Heavy
To give your body a cause to gain muscle, you must lift weights that are heavy, at least relative to your present strength level.
Going to the gym and bench pressing 135 pounds for three sets of eight isn’t going to cut it. You must provide your body with the necessary stimuli for it to create new muscle tissue.
This is accomplished by lifting increasingly larger weights and establishing a ‘demand’ for additional muscle mass within your body. This is what ensures that the weight you acquire from increasing your calorie intake is muscle rather than fat.
Not Drinking Enough Water
Water makes about two-thirds of your body. Two-thirds of the water in your body is found in your muscle. Protein and water make up muscle cells, and if you want to gain more of it, you’ll need to drink more water.
The standard recommendation of 6 to 8 glasses of water per day is a decent starting point, but a more precise method is to drink half your body weight in ounces each day.
So, if you weigh 150 pounds, you should drink about 75 ounces of water each day — an average cup holds about 8 ounces, so that’s around 9 cups per day.
Not Consuming Enough Protein
This is one of the common muscle building mistakes to avoid. Protein is required for a variety of bodily processes. It also plays a role in the muscle-building process known as ‘muscle protein synthesis.’ The goal of your workout will be to break down muscle fibers with small tears, which will allow them to mend and grow bigger. This boosts muscle mass over time.
You’ll need enough protein to repair and rebuild your muscle tissue – aim for 0.8 grams of protein per pound of body weight. If you weigh 150 pounds, for example, you need consume roughly 120 grams of protein every day.
Did you know that when we rest and sleep, the “growth” hormone is released? When it comes to gaining muscle, the concept of “no days off” or “no pain, no gain” has perplexed and perplexed many. Although I admire a motivated goal-oriented personality, the truth is that they may be limiting their ability to achieve success. Don’t be deceived by these urban legends.
Avoid adrenal exhaustion by having plenty of rest and sleep, which will allow you to reap the benefits of supercompensation and return stronger to your next lifting session.
Doing too much cardio
Despite the fact that cardiovascular activity is extremely beneficial to our health, the frequency, intensity, and length of time you spend doing it will have an impact on your strength training routines. Simply said, too much exercise depletes your body’s caloric or energy reserves, which are critical for gaining new muscle mass. Try intervals instead of running for long amounts of time.
Although we all have various body types and some people may withstand more cardio exercise without jeopardizing muscular development, a decent rule of thumb is to do cardio no more than three times per week for 15 to 20 minutes.
Not Getting Enough Sleep
Sleep, after nutrition, is what helps your body heal and heal.
When you don’t get enough sleep, you’re interfering with your body’s ability to grow and repair. Sleep deprivation can cause your stress hormones to rise, making it easier to accumulate body fat, as well as lowering your energy levels and negatively impacting your workout.