An unbalanced diet could explain the lack of muscle mass gain. Of course, physical activity is important, but nutrition is even more important. Building muscle mass is a long and tiring process that requires multiple efforts from a dietary and physical point of view. For genetic reasons, some people are more likely to gain muscle mass, but in other cases, lifestyle changes have to be made completely. In this sense, many work hard to improve the silhouette and increase physical strength and endurance. The problem is that after some time they start to get frustrated because they can’t see concrete results. They probably don’t know, but they are making mistakes that compromise the result. Did you feel called into question? Below we explain what you are, perhaps, doing wrong. So, what are the most common muscle building mistakes?

Building muscle mass: mistakes to avoid

1. Long and repetitive cardio activity

Any training program includes a cardio exercise routine. However, if the goal is to build muscle mass, this activity is not the most effective.

  • First, it is important to know that these exercises do not activate fast-twitch muscle fibers, i.e. those that help shape the body.
  • Furthermore, if the training is repetitive, the body begins to get used to it and the benefits diminish over time.
  • The ideal, therefore, is to plan a routine with short and intense cardio exercises alternating with moments of rest.

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2. Yes to compound exercises

There is no doubt that any type of exercise brings interesting benefits to the body, but if the goal is to build muscle mass, the ideal is to choose specific activities.

A very frequent mistake is, for example, to perform isolated and non-compound exercises. In other words, it pays to train two or more muscles at the same time .


  • Bench press
  • Exercises with a rowing machine
  • Squat
  • Pull ups

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3. Follow the wrong diet

Many people manage to be consistent with physical activity, but make mistakes with diet.

Without exaggerating, we can say that 70% of the results depend on nutrition and 30% on physical activity .

This means that no matter how hard you train, you won’t see results if you don’t follow a healthy and balanced diet.

  • If you want to gain lean mass, you need to include proteins, complex carbohydrates and healthy fats in your diet.
  • We recommend that you take protein supplements after training to double the nutrient synthesis and thus achieve better results.
  • If you are overweight, it is best to follow a diet plan to lose weight before starting the activity to gain muscle mass.
  • Consult a nutritionist to find out which foods to consume based on your goals and needs.

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4. Don’t be consistent with your workout

While consistency is key to ensuring great results with your workout, it’s important to reiterate this once again because some people delude themselves into seeing changes with minimal effort.

  • If the training frequency is low, we do not give the muscles enough stimulus to increase in volume .
  • It is not even the case to exaggerate, in fact it is necessary to take into account the recovery time to avoid injuries.

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5. Wrong lifestyle

Our body responds to the stimuli it receives throughout the day. Consequently, it is not advisable to dedicate yourself to physical fitness only and exclusively in the gym.

It is essential to review the lifestyle to identify what is likely to interfere with our goals .

Some habits to avoid are:

  • Drink carbonated drinks instead of water
  • Sleeping less than 7 hours a night
  • Drinking alcohol or smoking
  • Drinking too many energy drinks

6. The workout chosen is not suitable

There are hundreds of training programs that you can follow at home and in the gym. However, they don’t always meet the needs of every individual.

If you train hard and don’t get any results, maybe your chosen physical activity isn’t for you.

In this case, make sure you find a good personal trainer with whom to develop a specific program according to your needs and your lifestyle .

Do you also commit one or more of these mistakes? If you fail to achieve the desired results, review your diet and change any habits that interfere with your goals.

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