Advertising
Advertising

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.

Advertising

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

Advertising

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.

Advertising

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.

Advertising

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

More by this author

7 Common Muscle-Building Mistakes Men Make 5 Killer Habits to Boost Your Confidence

Trending in Fitness

1 10 Simple Morning Exercises That Will Make You Feel Great All Day 2 8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast 3 Why You’re Struggling to Lose Weight (And How to Fix It) 4 12 Best Back Strengthening Exercises to Relieve Lower Back Pain 5 11 Partner Yoga Poses for Couples to Build Intimacy

Read Next

Advertising
Advertising
Advertising

Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

1

    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

      3

        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

        Advertising

        4. Ingredient Spaghetti Squash Brunch

        4

          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

          5

            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

            6

              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

              7

                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

                Advertising

                8

                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                  9

                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

                      11

                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

                        12

                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

                          Advertising

                          13. Spaghetti Squash Fried Rice

                          13

                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

                            14

                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                16

                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

                                  Advertising

                                  17

                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

                                    18

                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

                                      19

                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

                                        20

                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

                                          Read Next