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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 November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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