6 Errors That Hinder Muscle Mass Gain

Muscle development is a long and tedious process that requires several efforts,  both related to diet and physical activity. However, we often make some mistakes that hinder muscle mass gain.

Although, for genetic reasons, some people can achieve this goal more easily, it is often necessary to define a strict plan that completely changes the lifestyle.

More and more people are trying to follow this path, not only because it helps to get a better looking and toned body, but also because it increases strength and stamina.

The problem is that, after a while, many begin to feel frustrated because they can’t see the fruits of their efforts.

They probably don’t realize that they are making wrong decisions that affect the process.

Do you feel identified with this scenario? Next, we’ll talk about some of the mistakes that hinder muscle mass gain. Check out!

Mistakes that hinder muscle mass gain

1. You do long, repetitive cardiovascular workouts

Exercise plans often include cardiovascular workouts. However, if you want to gain muscle mass, be aware that they are not the most effective.

• First, it’s important to know that this variety of exercises does not activate fast-acting muscle fibers that help tone the body.
• Also, if training is repetitive, the body begins to adapt and its benefits diminish over time.

• The ideal is to define a plan with short, demanding breaks,  with short rest periods.

2. You don’t do compound exercises

There is no doubt that any type of physical exercise offers interesting benefits for the body. However, when the focus is on increasing muscle mass, it is best to opt for activities that help achieve that goal.

One of the mistakes that hinder the gain of muscle mass is doing isolated exercises instead of compounds. For best results, it  is preferable to do exercises that work two or more muscles at the same time.

Examples:

• Deadlift
• classic weight lifting
• Squat
• Fixed bar

3. You have an unbalanced diet

Thousands of people manage to maintain a good exercise routine but  fail when it comes to diet.

The fact is, without exaggerating, physical results depend 70% on diet and 30% on exercise.

This means that no matter how much weight you train and lift,  you won’t see results if you don’t follow a healthy diet.

• If you’re trying to increase your lean body mass, it’s essential to include protein, complex carbohydrates, and healthy fats in your diet.
• It is recommended to consume some protein supplement right after training  to double the nutrient synthesis and, consequently, obtain better results.
• If you are an overweight person, it is best to adopt a plan to lose body fat before you start striving to gain muscle mass.
• Consult a nutritionist to find out what to eat according to your goals and needs.

4. You are not consistent with your exercises

While it’s obvious that perseverance is one of the keys to achieving good results from training, it’s important to mention this point in a special way, as  some people think they can see change with little effort.

• If the frequency of training is low, the stimulus we give to muscles will not be enough for them to grow.
• We can’t overdo it either, as we  must have a recovery time to avoid injuries.

5. Your lifestyle is harmful

Our body responds to the stimuli it receives throughout the day. Therefore, we shouldn’t limit efforts to increase muscle mass to just the gym.

It is essential to review our lifestyle habits and  identify practices that can interfere with our goals.

Some of the habits you should avoid are:

• Drink sugary drinks instead of water
• Have a poor quality sleep, less than 7 hours a day
• Alcohol and cigarette consumption
• Drinking excessive energy drinks

6. The workout you chose is not for you

There are hundreds of workouts on the internet that can be useful for working out at home and at the gym.

However,  they are not always the most advisable as they are not adapted to each person’s needs.

So if you train hard and don’t get results, the routine you’ve chosen is probably not for you. This is one of the biggest mistakes that hinder the gain of muscle mass.

Try to consult a good trainer to  find out how to train according to your needs and lifestyle.

Have you identified any of these errors in your behavior? If this is the case and you still haven’t seen results, rethink your exercises, check your diet, and correct anything you think may be hindering your goal of gaining mass.