5 Mistakes When Trying To Build Muscle Mass
A lot of people get discouraged after training for a few years mostly because they are not seeing anymore of the awesome progress they saw during the first couple months of their training. The reason for this is you build more muscle faster in the first few months of your training end then the process become a lot slower. Your body is not use to the training and responses rapidly to training giving you noticeably fast results.
However, over time it gets harder and harder to make progress. All of a sudden you need to track calories, learn how to squat properly and monitor your protein intake. This is why a lot of people drop out at this point.
We understand that is not easy making the transition making progress each week and month to plateauing out of nowhere. So we have created this post to help you understand 5 mistakes that you could be making when trying to build muscle mass.
See the post below:
#1 Don’t Get Caught Up In The “Bulking” Phase
You need to forget about the term bulking up. It really looks at the entire approach in the wrong way and will actually subconsciously make you go about your transformation the wrong way. When we think of bulking up we think of getting huge by shoveling tons of food into our mouths and moving the scale as much as possible.
Enough to continue to put on more muscle but not so much that you start to pack on a ton of fat.
If you continue to eat huge surpluses after training for a few years you will end up as a 200 pound boulder that needs to drop 30 pounds of fat before they can see their six pack abs. So from now on forget about bulking up and putting on 20 pounds in three months.
Don’t let yourself get to the point where you feel uncomfortable taking your shirt off. Aim for 1-3 pounds per month of weight gain to make sure it’s all muscle. Obviously it depends how big you are when it comes to determining how much you should be gaining. A 180 pound guy will be able to gain on the higher end of that scale compared with a 150 pound guy. Also it depends how long you have been training. If you are in your first two years of training you will be on the higher end. However, if you have been training for over five years don’t expect to be growing fast at all at this point .
#2 Be Strict On Yourself
Some people are very extreme when it comes to fat loss diets and they will measure each meal out on a scale to make sure it’s the exact quantity their meal plan dictates.
However, once they finish their cut they get back to their off-season diet to build more muscle and it’s almost as if their discipline goes out the window. They don’t track all of their meals or how much calories and they just make sure to get enough protein each day. In order to build muscle properly, your off-season is one of the best times to figure out what foods and training styles work well for you. The only way you can figure it out is by tracking your training and diet just as you would have done in your fat-loo period. It important to write down your calorie intake for the day and try lowering your fats from 35% to 15% one week to see how your body reacts.
This doesn’t mean that you need to track every single calorie you eat for 6 months of the year. You can skip some meals or days but there is a huge difference between tracking most of it and just making sure you get enough protein. Athletes have trouble finding this middle ground and order in their diets. It will also make it easier for you to track your calories as well when it comes to cutting body fat.
#3 Cardio Is Still Important
Cardio still plays an important role in your routine even if you are trying to put on muscle mass. In this case it’s for your overall health. You don’t need to do a lot of cardio because resistance training itself is a workout but throwing in a little bit will actually help you achieve your mass building goals. Cardio actually helps in your workout recovery since it improves your circulatory system which is your body’s ability to transmit nutrients to the muscles as they rebuild.
If you are feeling tired than doing some cardio is a great way to clear some of the byproduct of your last workout out of the system. This will give you a refreshed feeling and it really doesn’t take much. A quick 25 minutes of incline walking on a treadmill will speed up your body’s ability to deliver nutrients to the muscles and help get you ready for your next workout. Also doing a bit of cardio will burn up an extra bunch of calories every week. This doesn’t seem like a lot but over the course of enough it can accumulate enough to get rid of a pound of fat. Making it easier when it comes to cutting down for your next contest or even for your next vacation.
#4 Patience Is Key
Don’t rush your results, there is only so much progress you can make in a given period of time. Bodybuilding or even body change is a slow process so you must have patience.
Most people think they can speed up their progress by putting on a lot of mass in a short time. For example, putting on 20 pounds in a month won’t make you any better off than putting on 5 pounds. Essentially all you are doing is putting on extra fat that you will have to burn off later. If you keep your weight gain at a moderate pace you will put on very little fat and as a result you will have much less work to do when you cut down. In fact, you’ll look great before you even begin your cut.
Getting huge in a year is very unrealistic. Anyone out there with a great physique achieved it through years of intense training. You will have to start enjoying the progression and going to the gym, eating clean and living that bodybuilder lifestyle. Yes this might not seem amazing but over time you will make better progress than others who may not be following the process as strict.
One way to help make sure you stay on track is to set a large goal along with several smaller goals along the way. That way instead of focusing on the end goal which could be a year or more away you focus on the smaller goals which can be achieved in a few weeks or months. Check out are post on “Four Ways To Build Long Lasting Motivation To Achieve Your Goals”
#5 You Will Gain A Little Body Fat
There are two kinds of groups of people who beginning their journey in fitness and bodybuilding. Group 1 consists of the people that start out as skinny 140 pound and want to increase their weight to 190 pounds by the end of the year. Group 2 on the other can is found in the bodybuilding community. These are the individuals who are obsessed with being lean. If they start to notice any decrease in definition of their six pack or forearm veins they start to drastically reduce their calories along with performing more cardio. This makes it hard for them to build muscle.
If you aren’t eating in a calorie surplus than you won’t be building muscle, it’s as easy as that. You need to make sure you are eating more than your body needs for its daily functioning. That means, you will put on some fat along the way. However if you do things right you can minimize the amount of fat you put on but you need to accept that it is going to happen. Some people are able to put on mass easier than others without gaining fat, but that is a very rare situation.
You have to accept the fact that body-fat will come if you are trying to build muscle. Giving your body the necessary calorie surplus ensure it has what it needs however you need to make sure your calorie surplus is moderate. Putting on a few pounds of muscle is difficult but putting on an equivalent amount of fat is pretty easy. So be mindful and follow your calorie intake properly.