Articles from February 2013



7 Beginner Muscle Building Mistakes

Building muscle when starting out can take time but you can reduce that time by avoiding the below beginner muscle building mistakes.

Dumbbell

1) Lifting Too Much Weight To Fast

I was guilty of this one. If you are starting out with a friend you tend to try and keep up. If they are stronger than you and can lift more weight you will tend to try and lift the same. The problem is if you are a beginner trying to build muscle, you will not lift with the proper form and develop bad habits. There is nothing wrong with cheat reps when you have been training for some time as you will have a solid base from using the correct technique in the beginning.

2) Not Eating Enough

This is a very common mistake when starting out. Your normal calorie intake will keep your muscles the same size. Training will break down the muscle to grow back bigger and stronger so you need more calories to fuel this process and keep hold of the new muscle. Make sure you include protein with each meal and cut down on the junk food calories. We are building muscles not waistlines!

3) Overtraining

You don’t get bigger muscles by the putting in workouts that last hours and hours. Train smart. Intensity is the key. Avoid training the same body part the following day. Muscle growth is done outside the gym so get plenty of rest.

4) Not Getting Enough Sleep

This is another I have been guilty of in the past. The body needs to repair after an intense workout. If you get a good 7-8 hours sleep you will be raring to go next time you are down at the gym. Your body will be fully recovered so you will be able to have a great workout.

5) Not Working The Full Body Every Week / Week And A Half

This is a mistake a lot of beginners make. They only train the parts they see the most like the arms! The main body part that gets skipped is the legs. It’s crazy because the legs are the biggest muscle in the body and help the most in gaining muscle.

6) Binge Drinking

Yes, unfortunately building muscle and binge drinking don’t go well together. The protein synthesis that takes place in the creation of muscle growth is severely hampered by excess alcohol. There is nothing wrong having a drink but make sure you do it in moderation.

7) Too Much Cardio

You don’t see too many long distance runners carrying much muscle mass. Keep your cardio down to 15-20 minutes of intense cardio about 3-5 times a week. We want to use the fuel we put into our bodies for building muscle and not for energy needed for hours of cardio.

Avoid these common muscle building mistakes and you will be well on your way to building muscle more quickly.