Building muscles takes a whole lot of time and a whole lot of effort. But, that’s not the only problem. You also have to follow a particular system in order to see the gains you want to see. Muscle building isn’t just about hitting the gym and lifting the first set of weights you spot.
If you don’t have a system or a fixed approach, you’re going to see extremely poor results. To help you out, we’ve decided to list a few common muscle building mistakes that most beginners make. Hopefully, this will help you get started on the right path.
Avoid Sports After a Workout
As odd as it might sound, playing sports can actually get in the way of your muscle growth. You see, your muscles need at least about 2 days to recover from the stress placed on them. If you engage in exercise immediately, you are going to end up using all those calories for fuel instead of rebuilding.
So, take some time off from cardiovascular activity. If you can’t, limit it to 20 minutes, thrice a week. Now, cardio may not interfere with your strength development. However, it will interfere with the development of muscle mass. In other words, if you want bigger muscles, you need to limit your cardio.
Sticking to a Rep Range
You’ve probably come across the theory that muscle growth is best achieved with a moderate rep range. This might sound like a “sound” theory, but the evidence is actually inconclusive. What we do know for certain is that a lower rep range (1-5 per set) helps with strength development, which, in turn, allows you to lift heavier weights in a moderate rep range, such as 10-12. This way, you get to create more muscle tension, which leads to better growth.
On the other hand, a high rep-range, such as 15-20, can boost your lactate threshold. This can help you minimize fatigue and boost time under tensions. This is also good for growth.
To put it simply, muscle growth is optimized when you explore the full set of rep ranges.
Not Cutting Down on Sugar
Diet plays a huge role in muscle development. So, if you aren’t eating right, you need to reconsider your priorities. That brings us to the topic of sugar. Sugar is nothing short of poison. Eat enough of it and you’re looking at obesity and poor muscle development.
Excessive sugar consumption can cause your cells to become unresponsive to insulin, which is an anabolic hormone. This leads to poor absorption of glucose, which, in turn, leads to high sugar levels and diabetes. At the end, you’ll end up suffering from low energy levels and of course, muscle catabolism.
Now, you’re probably thinking “oh, but I stopped eating sweet stuff a long time ago!”. Well, you might have stopped gorging on donuts, cakes, and candies, but there are some foods out there that are deceptive. For instance, did you know that certain kinds of sushi have sugar?
If you’re surprised, we don’t blame you. The food industry isn’t exactly transparent and you can’t expect them to be. So, it’s up to you to seek out information and update yourself. Talk to a dietician, if you must.Apart from the above tips, we also suggest you start taking protein supplements to help boost your muscle growth. You can choose from a wide range at https://www.sportsfuel.co.nz/.