10 Major Mistakes That Prevent You From Building Muscle
8Not using dumbbells and barbells
People have the wrong idea that they can build muscles faster if they work out on cool looking machines at the gym. When it comes to stimulating more muscle fibers for muscle growth, nothing beats barbells and dumbbells. Moreover, they even help in strengthening the stabilizer muscles which allow you to lift heavier weights. The risk of injury is considerably lower with free weights since they have a free range of motion.
You can use stabilizer equipment as well, but it’s best to keep it for the end of your workout. Keep in mind that while lifting a heavy load, you should never take it behind the head. This is because behind-the-head load-lifting engages the same muscles that are engaged if the load is lifted in front of the head. The position from behind your head also puts your shoulder in a vulnerable position and increases the risk of injury.
9Not including intense weight training sessions
The human body tends to conserve energy as much as possible so as to not end up starving. This makes the body naturally unwilling to create muscles. For this reason, it is important to force your body to build muscles through intense weight training sessions.
You should lift weights that are heavy enough to make you barely complete the required number of repetitions, regardless of whichever rep-range you are in. In doing so, the workout will then stimulate optimal protein synthesis within your body.
10Always sticking with the same number of reps
There have been constant debates regarding the optimal rep-range for muscle building. The most common consensus claims that 5-8 repetitions are optimum. But, sticking to the same rep range won’t get you anywhere once you no longer are a beginner at the gym. Not changing your rep-range is considered one of the many muscle-building mistakes people always tend to make. It has been advised to stick to 3 different rep-ranges- low, medium, and high.
You should spend 2-3 weeks working on each rep-range, starting from the low rep-range.
- Low rep-range- 3-4 reps: this allows you to lift heavier weight, which will help you build up strength to use heavier weights in the other rep-ranges.
- Medium rep-range- 6-8 reps: this mainly serves the purpose for when you transition from the low rep-range to the high rep-range.
- High rep-range 12-15 reps: this helps improve and increase your endurance.