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13 Most Common Muscle Building Mistakes to Avoid

13 Most Common Muscle Building Mistakes to Avoid

To get the most effective results in the most efficient manner, the trick is to workout smart. Therefore, when it comes to muscle building, it is important you know the key facts about what not to do, what to do and when to do it.

Along with weight loss, building muscle is one of the primary reasons people join a gym. After all, gaining lean muscle not only looks good, it is also important to your overall health. With increased muscle mass, you will experience improved posture, joint protection, stronger bones, stronger joints and tendons, better metabolism, athletic ability and balance.

The list goes on.

As you are on a muscle building journey, let’s look at the 13 most common muscle building mistakes to avoid:

1. Not Eating Enough

All that time in the gym pounding away at the weights may be all for nothing if you’re not taking in enough calories. This is because, without being in a calorie surplus, you will make muscle building very difficult for yourself.

It is important to remember, calories are needed to fuel your workouts and to help your muscles to repair and grow.

Calorie counting is far from a perfect science but to get a rough idea of how many you need a day to build muscle, you want to multiply your weight in pounds by 15 to 17.

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2. Not Consuming Enough Protein

Protein is important for many functions in the body. It is also important in the process of muscle building known as ‘muscle protein synthesis’. The purpose of your workout will be to breakdown the muscle fibers with microscopic tears and when they repair, they will build back bigger. Over time, this increases muscle mass.

To repair and rebuild your muscle tissue, you will need an adequate protein supply — aim for 0.8 grams of protein per pound of body weight. For example, if you weigh 150 pounds you would want to consume around 120 grams of protein a day.

3. Not Drinking Enough Water

Your body is made up of two thirds water. Out of that, two thirds of that water is found in your muscle. Your muscle cells are made up of protein and water and if you want to gain more of it you need to increase your water intake.

The usual 6 to 8 glasses a day is a good guideline but a more accurate approach is to drink half your weight in ounces of water each day. So, with our 150 pound example, you should be drinking approximately 75 ounces of water a day – the average cup has about 8 oz in it, this equals around 9 cups a day.

4. Overtraining

Training breaks your muscle tissue down and then repairs it afterwards. It might seem logical that the more you workout, the more muscle building you’ll accomplish.

However, this isn’t the case as training too often can cause your body to burn out because your body will not be getting the rest time to do so. This can increase your stress hormones, leading to injuries and even sickness as it can suppress your immune system.

Also, you put your central nervous system at risk by overtraining and this can adversely affect your results.

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5. Not Getting Enough Sleep

This is related to point 4 above as a lack of sleep is going to seriously derail muscle building. After nutrition, sleep is what encourages your body to repair and recover.

If you deprive yourself of sleep, you’re interrupting the growth and repair process. Sleep deprivation can elevate your stress hormones making gaining body fat easier, drag your energy levels down and negatively affect your workout.

6. Not Eating Enough Carbs

You might do well on a low-carb diet such as paleo or keto but those diets aren’t for everyone. If you’re working out hard, you will need energy and your body can get it through the form of glucose from carbohydrates.

These carbs will help push you in the gym to lift more weights, leading to better muscle building results.

It is important to keep your carb intake clean, you can do this by opting for complex carbohydrates like wild rice, steel-cut oats, and sweet potatoes.

7. Not Lifting Enough Weight

If your workouts are not challenging you, then you will need to increase the intensity.

If you are doing an exercise where you can do 20+ repetitions, you’re not lifting a heavy enough weight.

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Choose a weight that is challenging and that you can’t do over 10 to 15 reps with while maintaining good form.

8. Lifting Too Much Weight

On the flip side, if you are lifting a weight you can only perform 4 or 5 reps, it might be too heavy. You’ll gain strength training in that range but for better muscle building you want to be doing at least 10-15 reps.

9. Lifting Weights Too Fast

The pace at which you lift the weights is important because your muscles need time under tension as this is where your muscle fibers get the full resistance and muscle building occurs.

For example, if you perform a set of 10 repetitions in 10 to 15 seconds, your muscles will not receive the necessary time under tension. To achieve muscle growth, you want sets to last at least 30 to 45 seconds.

10. Lifting with Poor Form

Here you will want to make sure you are using a challenging weight but it must also be one you can control through the repetitions with good form.

If you can’t control the weights, you will be working out everything but the intended muscle. If the weight is too heavy and your form is sloppy, you’ll be engaging your joints and tendons more than your muscles and this can also lead to injury.

11. Not Using the Mind-Muscle Connection

This may seem weird, but it is important to be mindful of the muscle you are working.

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For example, if you are doing a bicep exercise, you want to focus on the bicep and the squeezing to produce the maximum muscle building. If you are doing bicep curls and just going through the motion, you’re not fully engaging the bicep.

Focus on the muscles you are using, consciously contract and squeeze them to make them grow bigger and stronger

12. Not Stretching Enough

If you start or finish your workout without stretching, you’re missing out an important part of muscle building.

Stretching at the end of a workout not only starts the recovery process but helps prepare your body for the next workout. Without stretching, you can leave your muscles tight and risk injury.

Stretching is also important for the muscle fascia – similar to a bag that holds your muscle tissue. It is important to stretch the fascia, because by doing so, you allow your muscles more room to grow. This can be done in between sets during the “pump” and after.

13. You’re Not Getting Enough Nutrients Each Day

You may eat a good amount of carbs and protein but you still need all the micronutrients important for muscle growth.

If you are deficient in certain vitamins and minerals, it can throw your body off. You need a good fruit and vegetable intake, aim for double digit servings of non-starchy vegetables each. You can add a multivitamin supplement to your diet.

The Takeaway

Muscle building doesn’t happen overnight, it takes smart, hard work, planning, and dedication. You will want to make sure you’re not making the above muscle building mistakes that can delay your progress.

More Resources About Muscle Building

Featured photo credit: John Fornander via unsplash.com

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Adnan Munye

Personal Trainer and Fitness Expert

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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