Mistakes When Building Muscles

skinny to buff

There are some key mistakes that you want to make sure you avoid in the gym.  I know because they were ones I made when I first started out.

  1.  Focus on your form and speed.  Form is often overlooked and speed is something we don’t often think about when lifting weights.  When I first starting working out I just starting slinging weights as fast and hard as I could and assumed that was all it took.  I couldn’t be more wrong.  When you are lifting weights you want to seriously focus on your form.  It’s better to lift lighter weight if you can’t get your form perfect when lifting heavy.  Also perform your reps as slow as possible, don’t just hustle through them trying to hit a certain number of reps.  Use less weight and less reps if it means you are using proper form and speed.

build muscle

2.  If you are trying to gain mass or muscle density just eating anything to “bulk” and then cut is not a good method.  You want to be healthy inside and out and build lean solid muscle, not fat that you then try to cut.  It’s become a popular belief that when wanting to get that bulked look you just eat whatever you want to put on weight.  That is not the answer.  You can still gain muscle mass and density by eating clean, as long as you are hitting your calorie count that your body needs.  So avoid the fatty greasy foods when bulking.

bones to bulk

3.  This last mistake is usually from women or guys who are looking to lose weight.  There is the theory out there that if you lift heavy you will naturally bulk up.  This is false.  I did this for the first couple years when I knew very little about working out, and I didn’t grow at all.  Muscle can only build in mass when you are feeding it properly and eating a surplus of calories.  If you are eating a deficit of calories and lifting heavy you will get stronger and have definition but you are not going to gain mass, because your body will not have enough calories to produce mass, so if bulking is not what you are after, just make sure your calorie consumption is on point to maintain or lose weight and you don’t have to worry.

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Published by bonestobulk

I run Bones to Bulk, a complete program that focuses on the nutritional, fitness, and mental game of gaining lean muscle naturally.

7 thoughts on “Mistakes When Building Muscles

  1. Hi there, thanks for your write up today about gaining mass. My wife and I eat really clean, my question regarding gaining mass is, what kinds of foods do u recommend that have calories?

    Liked by 1 person

    1. When building mass and eating clean it’s really a matter of the quantity. For instance put in a calorie calculator (google it) your stats and see what it puts out for how many calories you should be eating in order to gain 2 pounds a week, that should be your goal. Some basic overviews on eating should be lean meats, whole grain carbs (whole wheat breads, pastas), couscous, quinoa, whole grain oats. Healthy Dairy like greek yogurt and low fat milk, fresh veggies and fruit, tree nuts like almonds, pecans, cashews, something like a cliff or luna bar for a healthy granola bar option.

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      1. Thanks so much for this, I will talk to my wife and see if we can include the trailmix bars. We have cut sugar out almost completely.I have a tendancy to over eat

        Liked by 1 person

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