6 Mistakes That Prevent You From Increasing Muscle Mass

A poor diet can be behind the lack of an increase in muscle mass.  Exercise is important, but diet is even more important.
6 Mistakes That Prevent You From Increasing Muscle Mass

Last update: 08 January, 2019

The augmentation of muscle mass is a long and tedious process which requires a lot of effort; physical effort as much as dietary discipline.

Although, because of genetic factors, for some people success comes more easily.  It always requires strict plans that change the lifestyle.

Nevertheless, more and more people make the decision to do this, not just because it improves the figure 100%, but also because it increases physical strength.

Even though people are successful, during the process, they make mistakes that affect the results.

1. Doing long and repetitive cardiac exercises

All training plans tend to include cardiac routines.  However, for gaining muscular mass, these are not the most effective.

•  In the first place, it’s important to know that these types of exercises don’t activate the muscular fibers. These are the ones that help to shape the body.

•  In addition, if the training is repetitive, the body begins to adapt itself and the benefits decrease with time.

•  The ideal is to design a plan with short and demanding cardiac spurts, with short lapses of rest.

2.  Not combining the exercises

There’s no doubt that any type of physical exercise offers interesting benefits to the body.  However, when the focus is to increase muscle mass, the best option is to choose activities that help to reach the objective.

One very frequent mistake is to do isolated exercises in place of combining them.   This means that, for better results, it’s preferable to do exercises that work two or more muscles at the same time.


•  Bench press

•  Rowing

•   Squats

•   Pull ups

3.   Having a poor diet

Thousands of people have a good exercise routine, but fail to see what the diet has to do with it.

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

This means that as much as you train and lift weights, you won’t see results if you don’t have a healthy diet.

•  If you are looking to increase lean muscle, it’s basic to include protein, complex carbohydrates, and healthy fats.

•  Experts recommend that you consume a protein supplement just after exercising. This will boost the synthesis of nutrients and achieves better results.

•   If you are overweight, the best plan is to lose body fat before trying to increase muscle mass.

•   Visit a nutritionist to learn how to eat in accordance with your objective and necessities.

4. Not being consistent with your training

Even though it’s obvious that being consistent is one of the keys to achieve good results, it’s important to mention that some people think that they can be successful with little effort.

•   If training isn’t frequent, the stimulus that we give to muscles isn’t sufficient for them to grow.

•   Training does not have to be exaggerated, since we should have time to recuperate to avoid injuries.

5. Your lifestyle doesn’t help you

Our body responds to the stimulus it receives throughout the entire day.  It doesn’t do us good to limit our effort to workouts in the gym.

It’s important to revise our habits in life and identify those practices that can interfere with our objectives.

Some of the habits you should avoid are:

•  Sugary drinks in place of water

•  Less than 7 hours of sleep per night

•  Using alcohol and tobacco

•  Drinking energy drinks in excess

6.  The workout that you chose isn’t for you

There are hundreds of routines on the internet that can be as useful at home as they are in the gym.

Nevertheless, these aren’t always the most recommendable, given that they aren’t adapted to the needs of each person.

If you train hard and don’t get results, most likely that routine that you chose isn’t for you.

•   Get an assessment with a good trainer to learn how to train in accordance with your needs and lifestyle.

Do you identify with some of these errors?  If so, and you go on without seeing results, adjust your training plan.  You can also revise your diet and correct all of the things that seem to be affecting you.

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