Muscle Gain Tips: 5 Muscle-Building Mistakes To Avoid

MISTAKE #1. You Think You’re Eating Enough

Most fitness enthusiasts talk about how much they eat since they started to work out. And that’s not necessarily a bad thing! But you know what? If you still can’t get extra weight then that means you are just not eating enough.

You’re eating exactly the same as someone else but you can’t see their results? Well, guess what! People have different metabolisms. You might be one of those guys having a metabolism similar to a bird on meth, and that`s nothing to worry about. All you have to do to overcome this crazy metabolism of yours is to eat more than now.

So have you ever kept track of how much you’re eating on a daily basis? And we’re not talking about counting all of the calories you get, just general information about the food you consume on a daily basis. As soon as you figure out how much you eat daily, just eat more. But don`t forget to eat healthily!

Solution: Eat More, But Healthy. Healthy Smoothies Always Help.

High-quality protein, fiber, and good fats are all in tasty formulas. Healthy smoothies are great between plates and they give you everything you need to gain muscle. All you need is a blender and a few basic ingredients.


  • Honeydew and/or kiwifruit slices
  • 1 cup ice cubes
  • 1 tablespoon lemon juice
  • 2 -3 tablespoons sugar
  • 1 kiwifruit, peeled and cut up
  • 1 small Granny Smith apple, peeled, cored, and cut up
  • 2 cups cubed honeydew
  • Directions

Step 1: In a blender container, combine honeydew, apple, kiwifruit, sugar, and lemon juice. Cover and blend until smooth.

Step 2: Add the ice cubes; cover and blend until cubes are crushed and the mix is slushy. Garnish with additional honeydew and/or kiwifruit slices, if desired.

Nutrition Information

Servings Per Recipe: 3
PER SERVING: 110 cal., 27 g carb. (3 g fiber), 2 g pro.

MISTAKE #2. You Don’t Stick To One Workout Program

Have you ever heard the phrase ”keep your body guessing”? That’s not usually a bad thing. Routine isn’t the best for gaining muscle. But some guys just take this phrase to an absurd level. Some programs take a couple of months to give the results you’re looking for. People that get noticeable results will follow two very important rules:

  1. Pick a program with great reviews, that’s made for you and your capabilities
  2. Don’t move to another program for at least two months

Many people will get no results just because they’re too impatient to stick to any program or routine. That’s usually very bad for your body, making you lose everything you gained.

Solution: Don’t Go Through Just Half a Program, Stick To It For At Least 2 Months.

Stick to any program for at least two months. Make sure it features heavy lifting and compound movements. With every workout, or at least on a weekly basis, be sure you do better or train harder to ensure the best results. Here’s what you should improve: lift bigger weights, shorten rest periods, try harder exercise each week and do more repetitions.

MISTAKE #3: You Collect Too Much Conflicting Information

You focus too much on reading and learning about workouts, but you miss your training sessions or you don`t eat healthy food. Or even worse, reading conflicting articles makes you not work out at all or try many training programs for short periods of time.

Just because you have read a lot of guides and think you know a lot about training, doesn`t mean you’ll miraculously gain muscle. After all your reading, with no training, you’ll still be the same.

This is what some professionals call analysis paralysis. And this happens when you read so much about fitness that you forget to take action and do whatever the articles suggest. There is an easy way to prevent this from happening.

Solution: Go On A Training Week

Try to go for a full week without reading fitness books, articles, courses, or magazines. Don`t worry, the information will still be there when you finish. Use that week to train. You probably already know what you have to do, since, if you do have this problem, it means you have read enough by now.

MISTAKE #4. You Don’t Measure Progress

You can’t reach your goals at gym if you don’t measure your progress constantly. If you expect great results, always measure things like:

  • How much you eat on a daily basis
  • How much weight do you lift, on each exercise

Don’t get too caught up with measuring each and every part of your training, but you should at least keep track of the two above. Although you’ll understand more about your progress by keeping track of everything, don’t overwhelm yourself with information. Also, keeping an eye on stats like what you eat and how much you lift will slowly take you to the workout program that works best for your body.

Solution: Track Any Changes in a Workout Journal

Track any changes you want and think are worth keeping track of, in a journal. Everything from how much you lift, to sets or reps, everything can be a part of your journal. Also, step on a scale at least weekly to see if you gained or lost any weight, and write this in your journal. Write changes on a weekly basis, to make sure you don`t forget anything.

MISTAKE #5. You Don’t Have Social Support Or a Mentor

You can’t expect to start something and already be a pro on it. Even if you read and learn alone, you always need someone to help you with experience, to show you tricks, to give you tips, and sometimes to stop you from overdoing everything. You can only become a professional at most things if you work with a professional. And physical training is no exception.

We’re not saying that you won’t be able to learn everything yourself. You just have to understand that getting professional help will save you weeks, if not months of frustration and reading. Mentors or experienced training partners can help you to:

  • push yourself on hard exercises
  • go to the gym consistently
  • learn what works and what doesn’t in terms of trainings

Plus you’ll have a great time working out with someone instead of going to the gym alone.

Solution: Find a Training Partner or Mentor

Ask for advice from someone that’s already gone through the training you want to try. Do exactly what has worked for them and you’ll probably get the same results.

What To Do Next

Although you just learned how to fix most of the problems you’ll face during your workouts, don`t try to fix all of them at the same time. You’ll probably fail and get frustrated. You can’t change the entire way you train all at once.

If you don’t want to overload yourself, pick any of the solutions we gave you and give it a try for two weeks straight. After that, add another solution to your training, and do so for all of them, with two weeks before adding any new ones.

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