Did you pass lots of time training?
You are doing high rep exercises until pumped and sore.
Lift lots of weights?
But still struggling to build more muscle mass?
To answer your question I put together in this post the basic rules to grow strength and muscle mass and the most common mistakes made by you in the muscle grow proses.
So let’s dive right at it.
Most Popular Muscle Building Mistakes
We all know training is the key to increase your strength and muscle mass.
In a nutshell, training breaks your muscle tissue down and then repairs it afterward(These repaired myofibrils increase in thickness and number to create muscle growth).
Most people think if they train more the will get more muscle and that is true.
But the mistake that they make is not giving their body the proper time to rest.
Training more often can burn out your muscles because your body needs time to rest to complete the repairs cycle.
This can lead to damages and even sickness as it can suppress your immune system.
2- Lifting too much weight
If you are lifting heavy weight more than you can handle it can cause:
- Injury to your muscle
- connective tissue damage
- Cardiovascular Problems
- Spinal Injury
And by heavyweights, I mean weights that you cannot perform more than 4 or 5 reps with it.
The damage done by lifting heavyweights takes longer time to heal more than usual.
So to train right and increase your muscle and strength try always to choose a weight you can handle(you can do 10 to 15 reps with it.).
3- Poor diet
Diet is important like training even more.
Your muscles, skin, hair, bones, and blood are mainly made of protein.
Remember training breakdown the muscle fibers and while resting they will rebuild back bigger.
In short, the function of proteins is to help repair tissues damaged by workouts.
To rebuild muscle tissue correctly you need at least 0.8 grams of protein per pound of body weight daily.
4- Not getting enough sleep
Sleeping is one of the most important keys to muscle growth.
A study was done in 2011 on two groups of people.
- The first group gets only 5.5 hours a day.
- The second group sleeps 8.5 hours a day.
- Both groups flow the same nutrition diet.
After just 72 hours the researchers discovered that the first group had 60% less muscle mass at the end of the study, while the second group had 40% more muscle mass.
Another study shows that the lack of sleep interrupting the growth, repair of muscle, increase your stress hormones and make you eat more leading to more increase in body weight.
5- Training fast
This is the most common problem I see in the gym, most people complete 10 reps in just only 10 seconds and that’s wrong.
Training fast will not give your muscles the necessary time under tension and increases the risks of injury.
Giving you muscle a good tension will increase your strength and muscle mass.
To get the best of any exercise you have to complete a set at least in 30 to 45 seconds
Basic rules to grow muscles
6- Protein is fundamental in gaining muscle mass
Protein is the key to building bigger, stronger muscles.
It provides your body with the amino acids, which your body uses to repair muscles after hard workouts and to secure new muscle growth.
the ideal daily intake of protein is between 0.8g and 1.5g per 1 lb.
7- Fat is an ally
Fat acquired has a bad reputation. If you need to add more muscle mass up, fat is not an enemy.
Fat decreases the waste of glucose and amino acids. This let the body to reach larger quantities of glucose and muscle building amino acids.
Fat helps you maintain testosterone levels for increased muscle mass.
8- Eat more frequently
Eating 5-6 times a day allows constant nutrient circulation, which feeds the body and helps growth hormones.
Eating more often will increase your protein intake, keep your metabolism active, lose extra weight and gain more energy to train.
So you should take your meals and protein shakes every 2-3 hour.
9- Lift every day :
Lifting weights is the best fastest weight to grow muscles.
Lifting weight putts mechanical tension directly on the muscles leading to break the small muscle fibers.
Make sure to lift a weight you can handle and to give each set the necessaire time, don’t make the mistake as the other people.
This is the first step in gaining muscular mass because your body grows muscle in the repair process.
With each day, Try to lift more than the day before.
So make sure to train a lot with weight.
10- Give your body the appropriate rest
Resting is just as important as working out because your body needs time repaid the tissues after training and prepare them for the next training.
A study shows, having 7-9 hours of sleeping enhances muscle recovery leading to an increase in muscle mass.