When you exercise regularly, it's easy to get frustrated when you don't see the results you're striving to reach. After all, staying committed to the gym or working with a personal trainer will demand your time and resources. Yet before you become discouraged or worse, start to believe that your exercise efforts have been in vain, please do not despair. It may only take a few tweaks to your exercise routine to gain weight or lose fat. Fitness professionals share their thoughts on the most common mistakes they see people make when attempting to gain muscle mass and how to avoid them to see results quickly.
1. Your reps are wrong!
Strength training might seem like a simple three sets of 10 to 12 repetitions per exercise, but it may not be the way to reach your goals. Although research shows that about six to twelve reps per set are optimal for maximising muscle growth, this doesn't mean your training should follow this pattern. Instead, include both lower rep ranges (1 to 5 reps per set) using heavier weights and higher rep ranges (including up to 18 or 20 reps) using lighter weights. If you want to Optimise muscle development, a variety of repetitions is essential to prevent a plateau in your exercise performance. It keeps your body on its toes and does not let it become stagnant.
2. You do not consume enough calories or carbs
Focusing on protein intake alone won't help you build muscle. If you consume too much protein, there is a good chance you may not get enough carbohydrates, which is essential when you are trying to build muscle. Carbs provide you with the energy you need to power through your workout. Still, they also assist in recovering damaged muscle tissue, which is an essential aspect of muscle development. In addition,
3. Not enough variety in your workouts
Performing the same training routine repeatedly almost certainly will lead to training plateaus. To stimulate muscle growth, you have to vary the stimulus, and the best way to do that is to use exercises, angles, and loads of varying difficulty levels.
4. You aren't getting enough sleep
You cannot stress the importance of getting enough sleep, and taking rest days between workouts to improve your muscle-building abilities. As the body attempts to build muscle, it breaks apart muscle fibres inside the muscles and then grows new or different types of muscle fibres as a replacement. Muscles can't grow and repair if they don't get enough rest. Therefore, it is essential to get about eight hours of sleep a night, and to lift weights three days a week, taking rest days in between.
5. Those weights are not heavy enough
Muscle building requires an adequate amount of stimulus to trigger this biological change. Therefore, you must add intensity to your workout to activate your body to build muscle. The key is to push yourself to the limit during your workout. If you aren't challenging yourself in your workouts, you will not build muscle no matter how often you exercise or how consistent you are. The weight you lift should be a weight you can handle for six out of eight repetitions, and the last two reps should be highly challenging.
Muscle building supplements like Norateen Extreme can help you build muscle more effectively by increasing your strength and helping you lift heavier weights.