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10 Most Common Muscle-Building Mistakes People Make

Mar 10, 2021 | Build Muscle


When you want to get some of the most effective results out there in the most efficient way, you need to have smart workout routines. When it comes specifically to muscle building, its important that you know the key facts about what not to do, what to do, and when to do it to get the best possible results.

Building muscle is one of the primary reasons why most people decide to join a gym or simply start working out. Gaining muscle not only makes you look good, but it plays an important role in your health. With increased muscle mass, you will have an improve posture, joint protection, stronger bones and better metabolism.

With that being said, here are some of the most common muscle-building mistakes a lot of people tend to make, and ones you should know about and avoid.

1. Not Eating Enough

While you might be doing your best at the gym, lifting the heaviest of weights, and truly pushing your body to the limit, all of this will not have that big of an effect if you are not taking in enough calories that your body requires. This Is due to the fact that without being in a surplus of calories, you will make the muscle-building process of your body very difficult. Calories are a requirement that fuels your workouts and help your muscles repair, and in turn, grow.

2. Training Too much

Remember, training breaks your muscle tissues down and then repairs it afterward. While it may be logical for you to assume that the more you work out, the more muscle build you will accomplish, this is not the case in the real world. If you end up training too often, you can cause your body to burn out due to the fact that your body will end up not getting the rest it needs in order to rebuild the muscles. This can also potentially increase your stress hormones and lead to injuries.

3. Not Drinking Enough Water

A unique aspect we have as humans is the fact that our bodies are 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 get the maximum growth, you will need to increase your water intake. Make sure that you check out Why Drinking Water Can Help You Lose Weight to learn more about what kind of an effect this can have on your body. It can also help in building muscle if consumed appropriately.

4. Not Consuming Enough Protein

Protein is an important aspect for many of the functions in our body. However, it is most important when it comes to building muscle. This process is known as muscle protein synthesis. The main way through which our muscles grow is that when you train, you are breaking down the muscles fibers with microscopic tears, and when they repair, they will build back bigger. Over time, this increases muscle mass. To repair and rebuild the muscle tissue, you need a protein supply in your body that can live up to this task.

5. Not Sleeping Enough

A lack of sleep can prevent muscle building. Sleep encourages your body to repair and recover, and if you deprive yourself of sleep you will in essence interrupt the growth and repair process. Sleep deprivation can also increase the level of your stress hormones and make your body gain fat easier.

6. Not Stretching Enough

Remember to always stretch before and even after a workout. Stretching at the end of the workout specifically will start the recovery process quickly and prepare your body for the next workout. If you do not stretch, you can leave your muscles tight and risk injuring yourself.

7. Not Lifting Enough Weight

Remember that your workouts need to be challenging, and if you manage to do more than 20 repetitions, you are not lifting enough weight. Choose a weight that is challenging for your body and that you cannot do over 15 repetitions while maintaining a good body form.

8. Lifting Too Much Weight

If you are lifting weights that are too much for you, and can only perform 5 repetitions, they might lead to injury or lack of muscle growth. You ideally want to do weights where you can get to the 10 repetition mark.

9. Lifting Weights Too Quickly

The pace through which you lift the weights can also play an important role due to the fact that your muscles need time under tension, as this is where the muscle fibers can get the full resistance and the muscle building process can occur. To achieve muscle growth, ensure that you are doing sets which last between 30 seconds to 60 seconds.

10. Poor Form When Lifting

You always need to be in control through repetitions with good form. If you cannot control the weights, you will be working out everything but the muscles you are intending to work out. If the weight is too heavy, and your form is sloppy, you will be engaging in your joints and tendons more than your muscles and this can also lead to potential injury of your body.


Keep in mind that there are other mistakes that you could potentially make, but they are a lot more specific and can occur in extremely specific scenarios. As long as you stick to what you have read here and fix these 10 mistakes you might have made in the past, you should see an increased level of growth when it comes to your muscles as a result of these changes.

Remember to get enough sleep, drinking enough water, and always stretch before and after an exercise as some of the main points here, but go as in-depth as you can and analyze the way you train the next time you end up visiting the gym.

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Tose Zafirov

Bodybuilding and Fitness Expert


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