If you go to a gym to maintain a healthy lifestyle, then, besides losing weight and gaining shape, you are there intending to build a muscle mass. Muscle mass has a huge role in the general health of the body. Except that you will feel mentally stronger, it also improves body form, strengthens your back and wrists.
Anyone who is already engaged for some time in any kind of training knows that the production of muscle mass is not only a time spent on machines and lifting weights. Strength cannot be built for the day. For muscle mass, it is necessary to harmonize the life habits and nutrition with the intensity of training, the weight you raise and the constant advancement. Many will ignore these rules. They will not achieve the desired results. In order to start this mission properly, it is necessary to pay attention to the essential mistakes that people make during the muscle mass.
Diet mistakes: Calorie and protein deficit, dehydration, low carbs
It’s clear, the mass has to be made from something. If you have intensive training and not getting enough carbs, it’s hard to see the results. Mussels cannot grow if you are just spending the energy and not compensating it with proper nutrition.
Secondly, every force the body makes is the breaking of muscle fibers by microscopic tears, and then their repairment. Protein plays a key role in muscle tissue repair (the so-called synthesis of muscle protein). Take proteins with food or supplements in sufficient amounts and right after finishing the training (about 0.8 grams per pound).
Apart from protein, our muscles consist of water, even two thirds. Hydration and fluid accumulation during and after training is especially vital for building muscle mass. Drink at least 8 glasses of water per day.
Not getting enough carbs. More and more people today are practicing very challenging diets, like a keto. However, such restrictions are not intended for everyone. With the high intensity of a workout, it is necessary to enter enough carbs. This does not mean to eat junk food every day, but carbs like rice, potatoes or teeth are good for muscles.
Mistakes in choosing weights
The mistakes depend on a person. First, there are those who stagnate on the same weight. Weight that was challenging when you started lifting, now has no effect. Working with such will not produce results. Test yourself in the number of reps you can reach. To build a muscle mass, it is necessary to move the border gradually and to increase the weight with which you work.
Another mistake is – overweight. If you choose the weight you can lift with 4-5 reps and no more, it may still be a large bite for you. You can hurt yourself, which is the first reason for avoiding to heavyweights. For practical training, you need to be able to do at least 10 to 15 reps. Raising the optimal weight is crucial for quality training and muscle mass.
Lousy form. Even if you can do a lifting series with incredible weights, it’s not worth it if the movement is not balanced and correct. Fast movements when lifting weights are not right. Same as if you can do twice as much as others, but incorrectly. Only the proper body position, correct movement and the adequate number of repetitions can build a nice muscular mass.
It may sound silly, but – focus the mind on the group of muscles you practice.
Never doing stretching after a workout
Many avoid stretching. It is an essential step in building muscles. This is not just recovery but also preparing for the next session.
Fascia is a space similar to a bag where the muscle is located. Stretching extends fascia and making extra space to grow muscles. This is the opposite of the thought that the muscles will get softer and melt with stretching. On the contrary, without it, you can put the body at risk of injury and slow down the growth of muscle mass.
Going to the gym every day and exhausting yourself
If you make a more intensive schedule of going to the gym , it does not mean that you will reach the muscles any sooner. As mentioned in the first part, the fibers in the human tissue are breaking during the training. For the mass to form appropriately, we need a fiber regeneration. So, take a break. Make reasonable pauses between the sessions. Do not overdo.
Bad habits and poor lifestyle out of the gym never go together with gaining muscle mass. If you want the body you’ve been working for so hard, it means discipline. There is no late stay at night, no alcohol or cigarettes. Exhaustion and a lack of sleep are two things that can not be done alongside strengthening and muscle building.