Many guys out there are making the mass gaining mistakes that is hindering their progress in building up a solid foundation of muscles.
So let me guess – you joined your local planet fitness and you were excited to start making gains. Maybe you set off the lunk alarm a few times and pissed off the employees?
Well, a few months have gone by and you haven’t made the sort of progress you were hoping for. No worries, happens to a lot of people. At least you are looking for solutions instead of giving up or blaming genetics, lack of time or lack of steroids.
Building muscle is tough even when you are doing everything right, so it’s important to make sure you aren’t screwing up in any key areas.
Fortunately for you, we’ve put a list together of some of the most common ways people screw up their bulks and make these mass gaining mistakes. You probably won’t have to go too far down the list to find a point that resonates with you. It’s all good though, correct it and you will be well on your way to that jooocy physique you’ve always wanted.
10 Mass Gaining Mistakes That Are Ruining Your Progress
1 – You Train Like a Girl
No offense to our female readers (do we even have any?) but if you aren’t training hard when you go to the gym you won’t put on muscle. Maybe training at Planet Fitness has something to do with this?
Do you typically lift light weights? (Pink dumbbells optional) That’s your first problem. Of course we aren’t saying you should lift far more than you are capable of handling with proper form, but you should be challenging yourself.
That doesn’t mean sitting on the abductor machine! Squats, deadlifts, bench press – for 3 sets of 8-12 reps.
If you are breezing through each set then you aren’t benefiting much from them. Get used to challenging yourself and forcing your body outside of the comfort zone. You should be exhausted after every set.
2 – You Don’t Train Frequently Enough
Are you only going to the gym once or twice a week? Sorry but that’s just not going to get it done. We’re all busy and live important lives (hah, yeah right) but if looking swole is important to you then you will find time to make it happen.
Although we aren’t suggesting going overboard on volume, you do need to put in a certain amount of work to stimulate muscle growth. 3 days a week is the minimum, preferably 4-5 days depending on your split and recovery capabilities.
3 – You Don’t Connect with your Muscles
This is probably one of the most common mass building mistakes.
When you perform an exercise are you just lifting the weight or are you training the muscle?
Every time you do a rep you should feel the tension in the muscle you are trying to stimulate. There are a number of things that can distract you – texting on your iPhone, music, talking to people at the gym and especially the girls at the gym.
Additionally, if you aren’t paying attention to what you are doing you can put yourself at a greater risk of injury. Of course sometimes none of these factors are present and we still get distracted, it happens.
It’s important that you block that stuff out and focus on why you bothered to get off your ass to come to the gym. Use your music to fuel your workouts, heck even the girl can fuel it. We know we lift a lot harder when there are hot girls nearby.
4 – Not Enough Sleep
Getting enough sleep should be easy yet most of us still manage to mess this one up. When you go to bed do you browse on your phone for an hour, cutting into that valuable sleep time?
If so, you are seriously impacting your gains. You simply won’t make much progress if you are always running on 4 hours sleep. It impact everything from muscle recovery to testosterone levels to energy. Make sure you are getting at least 7 hours of sleep each night, preferably more.
When it comes down to muscle gaining the most important thing is to keep your testosterone levels in check, so make sure you are getting enough sleep to support testosterone production, don’t let this be one of your mass gaining mistakes.
5 – Avoid the Haters
You probably have a lot of people in your life who simply don’t support your goals. If you are constantly hanging around with guys who go binge drinking every friday and saturday night followed up by pizza then you will probably do the same.
As you can imagine, this isn’t going to help you build muscle and it certainly won’t motivate you to go to the gym the next morning. Additionally, some people will become jealous of your gains and try to discourage you.
They will tell you that you are getting too big, you are eating too much protein, etc. It might not seem like a big deal but over time this will wear you down and increase the likelihood you bail on your bodybuilding goals.
6 – You Eat Too Slowly
This one is probably going to surprise some people but we can assure you we are 100% dead SRS. If you are the type of person who eats very slowly – taking small bites and making your meal last a long time you are less likely to succeed on a bulk.
You need to be able to eat a lot of food when putting on muscle so if you spend all afternoon getting through a piece of chicken and rice you won’t be able to get in the other meals. Not to mention you will likely feel very full and won’t have enough room for your 5 other meals per day.
Eating slowly is a great trick for when you are cutting and your calories are restricted. However when it comes to your bulk stick to eating faster to increase your appetite, making it easier to hit your nutrient goals.
7 – You Skip Breakfast
Skipping breakfast ought to be a crime because it’s the most important meal of the day. Some people justify this by saying they are “intermittent fasting”. Why they would choose to do this on a bulk is a bit of a mystery to us. Remember when you are bulking you have pretty aggressive macro goals.
That means you need to get started eating as early as possible. Given that you’ve just woken up you probably haven’t had anything to eat for at least 8 hours, likely more. This is the time to throw down a big meal because your body is craving nutrients! Don’t deny yourself this opportunity to load up on calories otherwise you will have a hard time making up for it later in the day.
8 – You Only Eat when You’re Hungry
Again, this one might sound confusing. After all, a common piece of advice to avoid gaining fat is to only eat when you are hungry. Well, when you are on a bulk you are going to need to eat a lot in order to hit your macro goals. If you follow what your body tells you then you will have a hard time hitting those targets.
Even if you aren’t necessarily hungry you should be eating if it’s time for one of your meals. Remember, your body doesn’t want to grow – that takes valuable energy. It’s trying to spend as little energy as possible which means to stay just as it is. Next time your body tells you it’s full ignore it and throw back that meal.
After some time your body will adjust and you will find it easier to consume this new level of calories since your body will need it to repair that muscle tissue and grow
9 – Not Enough Carbs and Good Fats
Poor carbs and fats – they get such a bad rap. People are being told to avoid them like the plague when in fact they are absolutely crucial to building muscle. Remember we mentioned earlier that your body doesn’t like to grow because it takes a lot of energy.
Well what do you think supplies that energy? I’ll give you a hint – it’s carbohydrates. It’s an essential nutrient for building muscle and recovering from a tough workout. Additionally, healthy fats play an important role in the process.
Fish oil for example helps reduce inflammation and other fats have been shown to help boost testosterone levels. When your testosterone levels are low you will have a much harder time making gains. Additionally fatty foods are very calorie dense which helps you hit your macro goals without shovelling too much food down.
By eating too little of good foods you are putting your body in calorie deficit which is something you definitely don’t want to do, the mass gaining mistakes are countless , this is one of the most important one!
10 – Your Testosterone Levels are Low
We’ve actually covered this in great details before. – You can read that here.
Maybe the reason you lift like a girl is that you have low testosterone levels? Chances are you’ve read about the importance of testosterone when it comes to building muscle so we won’t go into too much detail here. Just look at the picture above and you can see what an important role testosterone plays when it comes down to overall health as well.
T-levels are crucial if you want to build muscle mass and keep body fat levels low. It also gives you the energy and motivation to get through difficult workouts. If your levels are low you are going to have a much harder time making progress at the gym – whether that means building muscle mass or cutting fat.
It’s so important in fact that every year countless bodybuilders around the world inject themselves with synthetic testosterone to improve their results.
We’re not suggesting you do that as it can be dangerous and of course is illegal in most countries. However, a great way to get your levels higher is to take a natural testosterone supplement. But be careful before you choose a testosterone boosting supplement because they are not all created equal.
Make sure that he contains these proven ingredients that boost testosterone production.
Most Important To Know:
Hopefully you didn’t find too many points here that describe you. However, even if you did you now know what your problem areas are and you can correct them.
Remember guys that building muscle is tough so it’s important to be disciplined with your diet and workout program. As long as you stick to what fundamentally works, day in and day out, you will make progress over time. Also, although it is difficult to build an amazing physique you have to remember the bar is set pretty low by society.
Most guys out there are sporting “dad bods” so by putting on 10-15 pounds of muscle and cutting down to under 10% body fat you will already be putting yourself in the top 1% of dudes.