Mistakes when building muscle mass

A contoured and shapely musculature is the dream of many people. Hard work and perseverance can help make this goal a reality. However, willingness is not everything – the right diet, properly planned training plan and supplementation count. Are you working hard for your success, but not seeing the desired results? You may be making one of the following mistakes. Find out what factors can have a bad effect on your figure and start avoiding them.

Too little or too much caloric surplus relative to metabolism

Estimating the daily caloric content of meals and macros is like balancing on a tightrope or the edge of a tall skyscraper. Minor deviations or calories not calculated properly can take a toll on progress – whether in reducing or building muscle mass. The starting point must always be basal metabolism, which can be calculated based on body parameters – weight, height and age, as well as lifestyle and sports activities. During the period of building muscle mass, it is necessary to add calories – the amount of calories is defined differently by specialists, but the value oscillating between 300-500 kcal is repeatedly repeated. And why not more? Because the goal is to build muscle, which from excess food will not gain overnight. Too much surplus, in turn, will help increase fat mass, so that the muscles developed with training will not be visible. Of course, nutritional values are no less important in a diet for mass. Protein content is important, because this component is the building block of muscles. That’s why in the diet of a person in the muscle-building period, its amount should be 2-2.5 g per kilogram of body weight (this depends individually on the body and figure goal).

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Ineffective training with too few repetitions

To motivate muscles to grow, strong training and gradual intensification are essential. Muscles can quickly adapt to the effort, and will get used to the number of repetitions or load. Constantly lifting yourself a currant will help you achieve the goals you set for yourself. It is worth using free weights such as dumbbells, barbells or kettlebells for training, which allow much better muscle activation than if you exercise on machines. No less important than the weight is also the number of repetitions. Their rotation will help better activate all fibers, which will translate into results. Muscle fibers are damaged during training, which is followed by muscle building during recovery.

Lack of proper regeneration

The period of building muscle mass is not just about bracing workouts. In order for the body to function properly, recovery is essential, which is crucial from the perspective of muscle expansion. In principle, muscles grow precisely during periods of rest, while training is a stimulus – during the training period, the expansion of the trained muscles will not occur. A proper training plan should be balanced and arranged so that periods of intense training are interspersed with non-training days.

What is important above all, do not measure yourself by the measure of other people – every body and lifestyle is different, the type of activity, supplements used or diet is different. From these differences comes the rate of change, which may be faster in some and a little slower in others. Building muscle mass in an optimal way should provide a weekly gain of 0.25 to 0.5% of body weight.

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