What are the main 12 Mistakes people make when trying to build Muscle?
Humans are naturally inclined to beauty. This aesthetic sense of humans has asserted itself equally in both science and arts. Even this sense has affected the man himself. While there were ways in ancient times-celebrating muscular development was one of the Greek ideals- for one to look pleasing and attractive to others but since the last decade of the nineteenth century, a sport known as bodybuilding, for making oneself attractive, emerged. Bodybuilding was a direct manifestation of the aesthetic sense of mankind.
History of Bodybuilding
Bodybuilding in its popular form emerged in the 1890s with the arrival of Mr. Eugene Sandow, whom the Mr. Olympia statue is modeled on. In 1891, Eugene Sandow organized the first-ever show of bodybuilding- The Great Show. ‘The Great Show’ popularized bodybuilding to a great extent and since then bodybuilding is recognized as one of the mainstream sports.
The popularity of bodybuilding was on the constant rise since its inception and the decades of 1970 and 1980 are considered as ‘the golden age of bodybuilding’. In its golden age, bodybuilders like Arnold Schwarzenegger- the winner of Mr. Universe for five times and Mr. Olympia for seven times- and other great bodybuilders like Franco Columbo, Dave Draper, and Larry Scott emerged and people adored these bodybuilders as celebrities.
In recent times too, bodybuilding is very much live sport with many international and national contest staged every year throughout the globe.
Lets discuss the modern fitness industry
The 30 billion USD fitness industry of the US is growing at a rate of 3-4 percent annually. In the fast growth of the fitness industry of the US, high-value low price (HVLP) gyms are playing a critical role. Similar to the US fitness industry, the high value and low price gyms are propping up in almost every country of the world and the trend is only strengthening the bodybuilding spirit in masses.
According to the Statista.com website, as of 2019, there were approximately 201 thousand health and fitness clubs/gyms worldwide. The number of members of these clubs stood at 174 million-with 66.48 million members in Latin America and 59.98 million members in Europe. The membership of health and fitness clubs is on the rise.
What are the 12 Biggest Muscle Building Mistakes?
Though the popularity of bodybuilding is increasing in young masses of the world but many of the bodybuilders are not able to achieve their physique goals. The reasons for this failure are often the grave mistakes which many of the bodybuilders commit intentionally or unintentionally.
We will discuss here the seven biggest muscle building mistakes which newbies or even seasoned bodybuilders commit at some point in their career.
1. Dieting Mistakes:
After joining the gym and indulging oneself in strenuous physical activity, the importance of the diet can never be underestimated because it is only the right and nutritious diet which determines the success or otherwise.
The diet is the most critical element of muscle building. If one is taking adequate rest (at least 8 hours), undergoing the right exercises, and taking the right supplements but the diet is not proper then he or she will find it difficult to maintain the already built muscles- let alone getting new muscle fibers.
The following is a list of the most common dieting mistakes which are committed at least one time by almost every bodybuilder in their chase of gaining more muscle mass.
2. Ignoring Essential Nutrients:
Sometimes, most of the bodybuilders are misled by the muscle-building diets. As most of the experts recommend protein-rich diets so often this diet become the only priority.
But including only proteinous foods in the daily diet, other essential nutrients like carbohydrates, fats, dietary fibers, minerals, and vitamins are altogether ignored. By ignoring these vital nutrients, the body can’t function optimally so the desired result of a good muscle mass is not achieved.
Therefore taking vegetables, fruits, and healthy fats (like plant-based oils like coconut oil and olive oil) is as much important as taking high proteinous foods (like hemp seeds and chia seeds).
3. Ignoring Carbohydrates:
Carbohydrates are the primary source of bodily energy but due to obsession with proteins, these macronutrients are ignored. Carbohydrates are important as they provide ready energy for strenuous physical activities associated with muscle building exercises and weight-lifting programs.
Though every meal of a bodybuilder must be dominated by protein-rich foods it is also necessary to obtain a considerable amount of daily calories from carbohydrates.
4. Ignoring Fats:
Just like carbohydrates, fats are also ignored in favor of proteins. Likewise carbohydrates, fats are also an important macronutrient. Fats are part of many of the important body structures.
Furthermore, fats are also a good source of bodily energy. In fact, fats yield two times energy per gram as compared to carbohydrates.
Therefore, taking fats in a moderate amount will keep the body charged 24/7, and even some fats will be stored as energy reserve which can help out through the physically demanding and advanced exercises. But one should take good fats. Fats like omega 3, omega 6, and plant oil like olive oil are considered as ‘good fats’.
5. Not Taking Enough Calories:
By signing up for a weight-lifting program, the calorie needs of the body are increased dramatically. Most of the bodybuilders started to follow the trainer’s recommended diet- mostly proteinous diet- strictly. By strictly following the recommended diet, most of the gym trainees missed on carbs, and therefore for satisfying the increased calorie needs of the body, proteins in the diet are utilized.
Therefore proteins in the diet are consumed for energy rather than adding new muscle fibers. So this diet mistake keeps the muscle growth restricted instead of fuelling it. By varying the diet and adding some extra carbs for the high-calorie demands is a better idea rather than restricting oneself to a strict diet plan.
6. Not Taking Enough Protein:
Though with muscle-building exercises, protein intake is mandatory and people do take extra proteins. But often the amount of protein intake is not enough for building new muscles. Therefore taking proteins in the right quantity is also critical. The minimum amount of daily protein intake is 1 gram per pound of bodyweight. But if this quantity is not yielding results then it is recommended to increase the quantity to 1.5 grams per pound a day.
Why not try out a Vegan Protein powder today?
(For more information on why you should make the switch from animal based protein powders, to plant based ones, check out our article on the subject, here.)
7. Not Taking Real Food:
As discussed earlier, proteins are important for muscle building as muscles are predominantly made up of proteins. Proteins are disintegrated into amino acids as soon as they enter our bodies. Amino acids are chemical compounds and are the building blocks of proteins. The amino acids from the dissolved diet proteins are then reassembled in different arrangements in the muscle tissue and hence more muscle mass is added. Keeping in view the critical role of proteins, almost every bodybuilder takes protein supplements. Taking protein supplements is a good idea but often the real food-the natural protein sources- are ignored. Therefore one must avoid the temptations of relying solely on supplements as supplements are additions to the diet rather than replacement of natural proteinous foods.
8. Inconsistency in diet:
Inconsistency only leads to failure and the same is true in case of diet. If one is eating up the required nutrients in the appropriate amount on one day and ignoring the same on the next day then he or she can never build muscles even if he or she works out religiously throughout the year. Coming up with the right diet plan and sticking to it throughout the training period will yield results rather than eating off and on.
9. Proper Rest:
Muscle building depends upon several variables but three of them that are right diet, adequate sleep, and an effective weight-lifting program, are the most important.
After discussing the diet mistakes in detail, we will now discuss the importance of good sleep in muscle building. When we sleep, our body recovers from the wear and tear of the day as much of the damaged cells and body tissues recover at night.
A 2011 study by Brazilian researchers observed that skipping out on sleep not only reduces the rate of protein formation in the body but also increases protein breakdown-which means that recovery from injury or from gym workouts would be slowed down.
Usually, 8-hour sleep is enough but less than 8 hours will not help as in a 2013 Gallup poll most of the average Americans (who were not working out) found sleep of 6.8 hours insufficient. Therefore make sure to have a sleep of at least 8 hours and it is recommended to sleep 9 hours if the workout schedule is tough.
An Effective Weight-lifting Program: An effective weight-lifting program is the third most important pre-requisite of muscle building. It is equally important to sign up for a health and fitness club because by only eating protein-rich food and sleeping for more than 7 hours; one will end up with more pounds of body fat rather than lean muscles. ‘
Take in as many calories as you are willing to burn’ is the best advice when one is considering to gain more muscle mass.
10. Keep an Eye on Your Weight-lifting Program:
It is not enough to commit oneself to a proper and effective weight-lifting program. Rather it is equally important to do it right every time. Normally, four types of weight-lifting mistakes are the most common. The first one is ‘lifting insufficient weight’. If the workout is not challenging then one will not gain anything from it increasing weight continuously is highly recommended.
The second common mistake is ‘lifting too much weight’. By lifting heavy weights, there are chances of muscle damage and therefore lifting heavyweight is also not helpful. The third common mistake is ‘lifting weight at a faster pace’.
The pace of lifting weight also matters a lot. For achieving optimal muscle growth, the weight-lifting sets must last at least 30 to 45 seconds.
Finally, ‘lifting weight with poor form’ is the last common weight-lifting mistake. Our body adapts to exercises and therefore doing weight-lifting exercises with a good body form results in the right body posture.
11. Not Patient Enough:
Muscles building need time. Building muscles don’t take place overnight rather it requires months and even years of consistent hard work. If one is having fewer muscles and have recently joined the gym then the initial progress will be satisfactory. But after putting on some lean muscles, adding more muscles will require months of working out so have patience and faith in the hard work. Most of the people quit simply because they have little patience and it is one of the biggest muscle building mistakes.
12. Don’t Take Tracking Progress Seriously:
Muscle hypertrophy is a gradual process. Muscle hypertrophy is the process whereby the size of muscle cells increases. Usually, muscle hypertrophy occurs as a result of physical activities like physical exercise and weight-lifting. As the growth of muscles is a gradual process so tracking it becomes essential for bodybuilders.
Tracking the progress of each exercise not only predicts the effectiveness of that exercise but also it keeps one motivated for achieving the ultimate goal of gaining more muscle mass. But unfortunately, most of the gym trainees don’t track their progress and therefore they flunk in their gym goals.
Inconsistency is the next biggest muscle building mistakes which most of the bodybuilders commit. Missing gym sessions altogether or skipping some of the exercises will always hinder muscle development. Killing inconsistency is a must if one wants to achieve a perfect physique. Remember that ‘consistency is the key to success’.
Not wanting to join a gym but still aching for the body of your dreams? Check out our post on working out without a gym membership, here!