Increasing Muscle Mass – Common Mistakes

Increasing muscle mass is a long and arduous process that requires a lot of effort, not only physical, but also nutritional discipline.

Although success may be easier for some people due to genetic factors, it always requires strict resolutions and lifestyle changes. Nevertheless, more and more people decide to increase muscle mass, not only because it improves the appearance of the figure, but also because it increases physical strength.

Even though people are successful, they often make mistakes that affect the results.

Increasing muscle mass: the most common mistakes made

1. Performing long and repetitive aerobic exercise

All training plans tend to include aerobic exercise. However, if our goal is to increase muscle mass, they are not the most effective.

• First, it is important to know that these types of exercises do not activate the muscle fibers. These are the ones that help shape the body.
• Also, if the training is repetitive, the body begins to adjust and the benefits diminish over time.
• The ideal is to prepare a plan with short and demanding exercises and short breaks.

2. Not combining exercises

There is no doubt that each type of exercise offers interesting benefits for the body. However, when the goal is to gain muscle mass, the best option is to choose exercises that will help you achieve your goal.

Examples:

• Squeezing
• Rowing
• Squats
• Pull-ups

3. Improper diet

Thousands of people have a good exercise routine, but unfortunately, they are forgetting that proper diet is just as important. The point is that, without overdoing it, physical performance is 70% dietary and 30% exercise-dependent.

This means that even if you exercise and lift weights, you won’t see results if you don’t follow a healthy diet.

• If you want to gain muscle mass, protein, complex carbohydrates and healthy fats are the staple ingredients.
• Experts recommend consuming a protein supplement right after your workout. This will stimulate the synthesis of nutrients and result in better results.

• If you are overweight, losing fat is your best bet before trying to gain muscle mass.
• Visit a nutritionist to learn to eat according to your purpose and needs.

4. Lack of systematic training

While it’s clear that being consistent is one of the key priorities to achieving good results, it’s essential to mention that some people believe they can be successful with little effort.

• If training is not frequent, the stimulus we give to the muscles is not enough for them to develop.
• The training does not need to be overdone as we should have time to recover to avoid injury.

5. Unhealthy habits and inappropriate lifestyle

Our body responds to the stimulus it receives throughout the day. The effort that should be made to increase muscle mass is not limited to exercises in the gym. It is important to change our habits in our daily life and identify those practices that may conflict with our goals.

Some habits to avoid include:

• Drinking sweet drinks instead of water
• Less than 7 hours of sleep a night
• Consuming alcohol and tobacco
• Drinking energy drinks in excess

6. The training you have chosen is not suitable for you

There are hundreds of exercise kits you can find online that can be performed both at home and in the gym. Nevertheless, they are not always the most recommendable as they are not tailored to the individual needs of each individual.

If you train hard and are not achieving results, most likely the exercise plan you have chosen is not for you.

• Make an assessment with a good trainer to learn to train according to your needs and lifestyle.

Do you identify some of these errors with yourself? If so, and continue trying to gain muscle mass without seeing any results, adjust your training plan. You can also change your diet and correct all those things that seem to affect you.