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7 Common Muscle-Building Mistakes Men Make

7 Common Muscle-Building Mistakes Men Make

When I walk into the gym, I can always spot a handful of guys who look the same as they did last year. And they’re lifting the same amount of weight as last year, too. But they’re there every day. They’re sweating and working hard. They’re even chugging their protein shake in the locker room right after their workout. Yet they aren’t making any noticeable progress.

And it’s unfortunate, because they clearly want to be bigger and stronger. They’re putting in the effort, but they’re not seeing any results. The fact of the matter is that over 90% of men fail to reach anything close to their genetic potential when it comes to building muscle. And yes, I’m only talking about men who lift weights with the intention of building muscle.

The reason that most of these guys are failing to accomplish what they set out to do is that they’ve been fed a load of BS. They’ve read too many bodybuilding magazines and websites whose main aim is to sell supplements and workout plans rather than actually helping anyone improve their body. The result is that men everywhere are following ineffective diets and workout plans that are getting them nowhere. Except maybe to pounding their heads against the wall in frustration.

Below are seven of the most common muscle-building mistakes men make, and a quick description of how to correct them.

1. Not lifting heavy enough weights

When it comes to building muscle, the most important thing you can do is to get stronger. When you push yourself in the gym to lift heavier and heavier weights, your body is forced to adapt. Each time you lift a heavier weight than you did last time, your body is exposed to a stronger stimulus than it has previously seen.

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And it can only respond to this stimulus by synthesizing new muscle tissue in order to accommodate these new demands. But if you don’t push yourself to get stronger, your body won’t have any reason to adapt.

2. Not doing these 4 exercises

When it comes to the exercises themselves, not all are created equal. You see – almost every exercise can be split into one of two categories: isolation movements and compound movements. Isolation movements only target one muscle group while compound movements target several at once. For example, a bicep curl only targets your biceps, but a pull-up targets your biceps and your back.

For this reason, you can lift heavier weights with compound movements, and as we explored in point number one above, lifting heavier weights is ultimately what causes your body to build new muscle tissue.

If you focus on getting stronger doing these four compound exercises, the muscle will start to pile up on:

Barbell back squats
Barbell bench press
Barbell bent-over rows
Barbell overhead press

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Together these movements combine to work just about every single muscle in your body. They also build strength in functional movement patterns (this is why they’re some of the main exercises professional athletes perform). So don’t ignore them.

3. Not eating enough calories

Most people today have been conditioned to be afraid of calories. And this is unfortunate, especially when it comes to building muscle.

You see – calories are energy for your body. And your body needs energy to synthesize new muscle tissue. Sure, eating too many calories and not training hard and getting stronger will probably lead your body to storing them as fat. But if your workouts are on point and you’re still not seeing any results, then this could be why.

While you don’t need to go overboard, make sure that you aren’t starving your muscles by eating at least 3 hearty meals per day, each of them including solid sources of protein, fat, and carbohydrates.

4. Lifting weights too frequently

More lifting equals more muscle, right? Wrong.

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Our muscle protein synthesis rates are raised for approximately 48 hours after we lift weights. This means that we have the highest potential to build muscle for about two days after we lift weights. During this time your focus should be on diet, rest, and recovery – NOT lifting more and more weights.

You see – when you’re in the gym, you’re actually in a catabolic state. This means that you’re actually losing muscle mass while you lift weights. So ideally you should focus on going hard and getting stronger in the gym every other day. And then eating and resting in between those sessions.

5. Doing too much cardio

Cardio can sabotage your muscle-building efforts for the same reasons that eating too few calories can do so. When you do cardio, you burn calories. And, as we explored above, not giving your body enough calories can prevent it from having the energy necessary to build new muscle mass. So while you shouldn’t ignore cardio completely, because it is good for your heart, I believe it should be limited to once per week when you’re focused on getting bigger and building muscle.

6. Relying on supplements and powders

Men’s health and bodybuilding supplements constitute a multi-billion dollar industry. And it’s quite unfortunate. The harsh truth is that the only “supplements” that really work in terms of building muscle are steroids. And they’re illegal. And they’ll mess up your hormone levels. So they shouldn’t be considered.

Aside from steroids, your money is better spent on buying groceries and real food. Protein powder isn’t magical – it’s just convenient form of the same stuff you get in chicken, eggs, or any other whole food source of protein. If you focus your time and energy on getting stronger in the key movements we covered above, and eat enough calories, you’ll make better progress than 95% of guys at the gym. All while taking no supplements.

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Trust me, I’ve gone through the studies and even tried a bunch of different products myself. The best progress I’ve made has always been while keeping it simple and focus on my diet and training. Not shoveling supplements down my throat.

7. Not getting enough sleep

As we covered above: it’s not until after you’re done lifting weights that you’re body actually synthesizes new muscle tissue. And then there are two key ingredients that allow this to happen: diet and rest. We already covered diet above. Getting enough sleep is the second side of the coin. When you’re sleeping, you’re body is in a state of repair, and this is when the muscle is built. So aim for 8 hours of sleep per night, or you might be sabotaging your efforts in the gym.

Featured photo credit: michael brooking via flickr.com

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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