Building muscle is a central part of being a man. This explains why many guys get into weight-lifting to gain muscles. If you are already into weight-lifting or you are considering building muscles, you are in the right place.
Building muscles requires hard work, time, effort, determination, and ultimately, the right strategies to achieve the desired results. You can also use certain supplements such as CarnoSyn® that promote muscle growth.
In this article, we give you some of the most common muscle-building mistakes you should avoid in order to get the best results. Let’s delve into them.
- Not lifting heavy weight
If you want to build muscles, you must lift heavy weights. This is the best strategy that can help you build muscles pretty faster. Having more strength correlates to having bigger muscles. By lifting heavy weights, you put more pressure on your muscles, thereby inducing more muscle protein synthesis [the process of repairing and rebuilding muscles. Lifting heavy weight also creates ‘demand’ inside your body for more muscle mass. This is what ensures that the weight you gain by eating extra calories is muscle and not fat. So if you want to facilitate your muscle growth, you must lift heavy weight.
- Not following a program
Remember that your time at the gym is so precious. So don’t waste it doing the wrong exercises. You don’t have to focus on doing the same exercises, such as chest, arms, and ab. You will literally go nowhere. You need to do exercises that allow you to move the most weight possible. This can allow you to push your body’s limit with more efficiency and apply critical stimulus it needs to start building new muscle mass. Some of the exercises you should start with include:
- Barbell back squat
- Barbell bench press
- Barbell deadlift
- Barbell overhead press
- Barbell bent over row
- Weighted pull up
However, this doesn’t mean that you ignore exercise for your arms, chest, shoulders and abs. but you should prioritize the above exercises. If you are getting stronger in these movements, this means that all of the primary muscle groups in your body will grow.
- Lifting weights too fast
The pace at which you are lifting the weights is crucial. That’s because your muscles need time under tension to get the full resistance and facilitate muscle building. When lifting heavy weight, you don’t need to rush. You can build up to three times more muscles and five times more strength if you use the 1:3 timing. This basically means one second for the lifting and three seconds for the lowering. So, if you want to achieve the best muscle-building results, you should slow your reps down.
- Not eating enough
This is a very common mistakes among new bodybuilders. You must provide your body with the “fuel” it requires for synthesizing new muscle tissue growth and repairing. If you don’t eat more calories, you will make your muscle building pretty difficult.
You must eat surplus calories than your body needs to maintain its current weight. Think of it this way- you cannot build a new muscle out of thin air. The food you eat is energy for your body. Your body requires more energy to construct new tissue, whether it is fat or muscle. Calculating the right amount of calorie is pretty difficult. But to get a rough idea of how many calories you need a day to facilitate muscle growth, you need to multiply your weight in pounds by 15 to 17.
- Not consuming enough protein
Protein has a wide range of functions in the body. One of them is that it is crucial in the process of muscle building known as “muscle protein synthesis”- the process of building and rebuilding muscles. So if you want to facilitate your muscle growth, it is crucial for you to include plenty of proteins in your diet. One of the primary roles of proteins in the body is to repair cells, including the muscles cells that can be damaged when lifting heavy weights.
The recommended protein intake generally varies. However, if you want to grow as much muscles as possible, it is advisable to eat between 2- 3 grams of protein per kilogram of your body weight. You can either consume protein supplements or foods that are rich in proteins, such as meat, fish, poultry, eggs, and dairy products. The rule of the thumb is that, if you want to build muscles as fast as possible, you must consume enough protein.
- Not drinking enough water
We have always been taught to drink adequate water since childhood. This becomes crucial during bodybuilding because you lose a lot of water during training through sweating. The body is typically made of two thirds water. Out of that, about two thirds of the water is found in the muscle. Your muscle cells are generally made up of water and protein. So if you want to gain more muscles, you need to drink a lot of water.
The normal 6-8 glasses a day is good, but a more accurate approach is to drink half your body weight in ounces of water every day. So, let’s say you are weighing 150 pounds, you should drink about 75 ounces of water per day.
- Not getting enough sleep
Getting adequate sleep is crucial if you want to build your muscles fast. Even if your diet is full of proteins, you are lifting heavy weights, and doing the right exercises, if you are sleep-deprived, all your efforts will all go to waste- you will not see any visible results as fast as your muscle-building process is concerned. So make sure you are getting adequate sleep. Getting at least six hours of sleep can facilitate your muscle growth.
There you have it- some of the mistakes you need to avoid if you want to build your muscles pretty faster. By avoiding these mistakes, it will be very easy to build the muscles you have always desired to have.