The reasons for wanting to build muscle are many and varied. For some, a muscular body is an ideal of beauty, for others, it is primarily about health and a pain-free musculoskeletal system. But no matter what the underlying goals are, the principles of muscle building work the same for everyone. Although the path to a muscular body often sounds simple in theory, many fail to implement it. To avoid frustration and annoyance, we reveal the most common muscle-building mistakes.
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What is important for building muscle?
Before we take a closer look at the most common muscle-building mistakes, let's briefly review the most important points for building muscle:
In a nutshell, there are two essential points to keep in mind when building muscle: training and nutrition. Through the stimuli you set during strength training, you cause minimal damage to your muscles, which your body repairs after training with the help of the nutrients you take in through food.
During this repair process, your muscles become thicker than before and grow. Although this may sound simple, there are some mistakes you should avoid at all costs to ensure your training success.
Mistake #1: You train without a plan
A training plan not only helps you to structure your workouts and integrate them into your daily routine, it is also important for keeping track of your progress. It's best to contact a trained trainer who can put together a personal training plan for you. With the help of experts and a structured plan, you will achieve your goal much faster and more efficiently. This way, you will also quickly notice if your muscle growth and strength gains are stagnating and you should change your plan.
Mistake #2: You are doing the wrong exercises for muscle building
A training plan is only effective if it contains the right exercises. Many people who are new to training and fitness initially focus heavily on endurance training. This is not a bad thing in principle, but it won't make your muscles grow, because cardio is better suited to losing weight.
To stimulate muscle growth, you should focus on heavy strength training. It's best to choose exercises that cover all major muscle groups with your training plan. Especially at the beginning of your fitness journey, isolation exercises – those that only train a specific muscle – should be the exception rather than the rule.
Mistake #3: Your recovery breaks are too short
If you train hard, you also have to take a break. You should give your body sufficient recovery time between your training sessions and between each set of repetitions. It is only during the breaks that your muscles have the chance to build new tissue and grow.
If the recovery periods are too short, your performance and the weight you can lift will also decrease. To find out the ideal regeneration time for your body, it's best to work with a trained fitness coach.
Mistake #4: You don't enjoy training
This mistake in muscle building may sound trivial at first glance, but a lack of fun is one of the main reasons why people do not achieve their training goals and stop exercising after a short time. So if you don't enjoy strength training, it may not be the right sport for you. Fortunately, there is a wide range of sports disciplines, so that almost everyone can find the right sport for themselves.
Mistake #5: You are not eating right
One point that is often neglected when it comes to wanting more muscle, but is just as important as weight training, is nutrition. For example, if you train hard but don't consume enough calories, you won't be able to build muscle. Instead, the body's own reserves are depleted to cover the increased energy consumption.
However, it is not only important to consume enough calories, but also what foods you eat.
One nutrient that is considered particularly important is protein. Proteins form the building blocks of all our cells and since the body has no protein store, it is important to take them in constantly through your diet. The basic rule is that you should consume 1 gram of protein per kilogram of body weight every day. If you do a lot of sports and especially if you want to build muscle, this amount can increase to 1.5 to 2 grams.
In addition to protein, your body also needs enough carbohydrates to have energy for training.
How to build muscle quickly
To build muscle quickly, you need to train hard and eat right. Tackle heavy weights and push yourself to your limits. But make sure you have mastered the right technique first. It's best to get help from a fitness and training professional.
When it comes to nutrition, the recommendation for macronutrient distribution is
- 1.6 to 1.8 grams of protein per kilogram of body weight if you are an amateur athlete and 1.8 to 2.0 grams for advanced athletes.
- 1 gram of fat per kilogram of body weight
- The rest of your daily calorie requirement is filled with carbohydrates.
To find out how many grams of carbohydrates you should consume daily, some calculations are necessary. First, you need to determine your daily calorie requirement using a calorie calculator. Our sports scientist Nico explains how to use the calorie calculator for muscle building.
These are the best foods for muscle building
We now know that it takes protein and enough calories to support muscle building. Foods that are particularly high in protein include:
- Meat and fish
- eggs
- milk and dairy products
- legumes
- nuts and seeds
- whole grains
- soy and other vegan protein sources
A common myth that has taken root in our minds over the years claims that we absolutely need meat to build muscle. But it is just as easy to build muscle with a vegetarian diet.
It's best to start the day with a large portion of protein for breakfast. For example, you can easily cover your protein needs with oats, nuts or seeds. Milk or yoghurt are a good addition. Or you can reach for the sports breakfast from VERIVAL, which is rich in vegetable proteins and provides you with optimal energy for sports.
