Regular exercise and excess calories are not always enough to reach your training goal. We’ll give you tips on how to avoid the 5 most common mistakes in muscle building and how to circumvent them cleverly.
Muscle building training and endurance training do not influence each other negatively. The fact is, muscle building does not work with excessive endurance training alone. Although endurance training reduces body fat, it does not build muscle mass. If the focus is on building muscle, then strength training is in the foreground. So make sure that your way of training fits your training goal and focus here.
Tip: focus on strength training
To build muscle mass, focus on weight training with free dumbbells. In addition, do a HIIT 2 to 3 times a week to boost your fat burning and tone your muscles. Put together a training plan to build muscle. He not only helps you with your big goal, but also provides structure. So you can effectively use your full potential.
For those very special moments of success during training, we also recommend our free body check. Define your goals, have your BMI calculated and receive individually tailored nutrition and training tips.
Mistake 2: You don't train the basic exercises enough
Muscle building is especially successful with the 3 basic exercises: bench press, deadlift and squat. These are ideal for training not just individual muscles, but entire muscle groups.
For example, when doing squats you not only train your thighs, but also your buttocks and back muscles. With the help of the basic exercises you train large muscles, which allows you to increase quickly and see successes.
Tip: Use a muscle building training plan
A training plan is useful to keep track of the exercises and to register successes. It is recommended to do the 3 basic exercises 3 to 4 times a week in order to effectively build muscle mass.
Mistake 3: Your recovery time is too short
A lot doesn’t always help a lot – this also applies to muscle building. Exercising every day is not going to bring you new muscle. Muscles only grow during the recovery phase.
Tip: Treat your muscles with some recovery time
Exhausting training sessions create stress in the body. It is important to ensure sufficient recovery afterwards. Regeneration and muscle building occur primarily during sleep – make sure you get at least 7 to 9 hours of sleep a day.
Training-free days are a must – they help the body to recover and allow your muscles to regenerate. This means that you are more rested on training days and perform better in sports.
Mistake 4: Don't grab your beer after work today
Those who focus on building muscles are well advised not to resort to alcohol. Alcohol draws water from the body, dilates blood vessels and creates stress in the body.
Tip: stay focused
Focus on your goal and be aware of what you have already achieved. Continue to be disciplined and learn to say “no”.
Mistake 5: You are eating too little protein
The muscles are largely made up of protein. Therefore, your need for protein increases if you want to build muscle. If you eat too little protein, your body lacks the essential building block for building muscles.
Tip: Use a muscle building diet plan
A protein-rich diet is not only beneficial, but essential for building muscle. The key to successful muscle building is the correct distribution of macronutrients, also called macros (carbohydrates, proteins and fats). With our nutrition plan for successful muscle building, we will show you how you can effectively and sustainably build muscle mass step by step.
Make sure you have a constant carbohydrate intake in order to be supplied with sufficient energy.
A moderate intake of carbohydrates and healthy fats, for example from organic coconut oil or organic peanut butter, also support muscle building.
Pre- and post-workout meals
It is especially important after and before training that the body is supplied with carbohydrates and proteins.
Typical pre-workout meals are, for example, rice with chicken breast fillet or oatmeal in milk boiled with protein powder. As a post-workout meal, for example, scrambled eggs with fresh vegetables or fish with potatoes and vegetables are ideal.
- Put your focus on strength training and not on endurance sports.
- Make sure you have a balanced training plan that also includes the 3 basic exercises.
- Eat a balanced and healthy diet to keep your body fit and build muscle mass.
- Take enough time to rest – make sure you get enough sleep.
- Reach for a protein shake rather than a beer.