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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 10, 2019

7 Morning Rituals to Empower Your Day And Change Your Life

7 Morning Rituals to Empower Your Day And Change Your Life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude

Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

Gratitude-Quotes

    2. Writing Down Your Most Important Tasks

    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

    3. Affirm Your Goals in Writing or Drawing

    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

    write down goals

      4. Practice Qi Gong Exercises

      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

      5. Drink Hot Water with Lemon

      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

      6. Rise Earlier

      The practical advantages of waking up early are obvious.

      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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      7. Listen to Uplifting Music

      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

      More About Energetic Habits & Rituals

      Featured photo credit: Carli Jeen via unsplash.com

      Reference

      [1] Live Science: What Is Qi Gong
      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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