avatarAshley Richmond

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5 Mistakes Too Many People Make When Trying to Build Muscle

Don’t let these sabotage your progress.

Photo by Lauren on Unsplash

Building muscle ultimately comes down to getting a few key things right.

Unfortunately, a lot of people get too many things wrong. Then they don’t see the progress they expect, and they give up way too quickly.

If you want to build muscle, make sure you’re not making any of these mistakes.

1. Not sleeping enough

If you want to build muscle, you need to be sleeping a lot.

You should be aiming for 8 hours every night.

Stick to a consistent sleep/wake schedule and ensure you have at least 8 hours between your sleep and wake times.

2. Not eating enough protein

To stimulate muscle protein synthesis, you need to be consuming at least 30g of protein per sitting, and at least 1g per pound of body weight over the whole day.

3. Not managing stress

When you’re stressed, your body releases cortisol.

Cortisol will sabotage your muscle growth.

Make sure you include stress management practices in your day to day routine.

4. Not staying consistent

Consistency is the number one secret to putting on muscle.

Show up regularly, and you will be rewarded.

It’s going to be really hard to put on muscle if you don’t stay consistent.

Find a program and routine you can stick to.

5. Not prioritizing recovery

You won’t put on muscle if you don’t make time for recovery.

This means:

  • Sleeping 8+ hours
  • Doing active recovery
  • Eating adequate protein
  • Getting enough micronutrients

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