10 Muscle-Building Mistakes To Avoid At All Costs

Find out all the muscle-building mistakes that can hold you back from gaining muscle, and learn how to do it right. Every. Single. Time. 

Frustrated with your muscle-building journey? Not seeing the gains you want despite crushing it at the gym? Don't worry—it’s not just you.

Muscle building can be a real effort. So it makes sense to put all that effort into training the right way.

Here,, we’ll examine everything from improper form to insufficient protein intake, covering all the common errors that can derail your muscle-building goals. Then, we’ll look at lessons learned and ways to get pumped correctly.  

Okay, ready to face up all the common muscle-building mistakes? 

Beast Mode—activated.

1. Insufficient protein intake

If you don’t fuel your body right, you’re not gonna get the results you want. You’re basically telling your muscles to take a rain check on growth. 

Protein is the MVP of muscle repair, recovery, and gains, and having less than you need to fuel your gains will hinder your ability to Hulk-up. 

Consuming the right amount of protein is vital ‘cos when protein intake falls short, the body may not have enough amino acids to support muscle repair and growth. This will stunt your ability to grow muscle and perform like a beast.

Hitting less than sufficient protein throughout the day or trying to smash all your macros in one meal rather than per meal won’t work. Your so-called ‘anabolic window’ is actually all day. 

So, all of your snacks and meals should all include protein, so your needs are covered and your muscles are fueled.

Lessons…

• Go for lean meats like chicken, turkey, beef, and fish are excellent sources of high-quality protein. Eggs, dairy products, legumes, nuts, and seeds also provide awesome protein levels.
• Don’t forget protein supplements can be a valuable addition to take in more protein. Look at whey protein or pea protein as options.
• Research suggests that spreading protein intake across meals and staying consistent with total daily protein intake is more critical than precise timing around workouts.

2. Neglecting progressive overload

Progressive overload is the gradual increase of stress placed on the muscles over time. Neglecting this principle means you can say hello to ‘Plateau City’ and goodbye to building more muscle.

It’s really easy to just stick to the same resistance training and strength training as attempts at increasing muscle mass. But for serious muscle you need to keep your muscles guessing.

Try blending progressive overload into your training regimen. It acts as the ultimate motivator for your muscles. By gradually increasing the weight, reps, or sets of your exercises, you're sending a clear signal to your muscles that they are in for a serious workout.

This constant challenge kick starts your muscle growth and development so you can build muscle mass consistently over time.

Lesson…

• Toss in some extra on your given weight, add more reps, or pump up the sets of your exercises to stimulate muscle growth. Variety is everything.

3. Poor form and technique

When it comes to building muscles, proper form and technique are not to be taken lightly. 

Using improper form during exercises is, at best, a recipe for muscle-building mediocrity. At worst, it invites injury to crash the party. 

Here's the deal…when you perform exercises with incorrect form, you're not engaging the targeted muscles in the right way. It's like you’re trying to crack a safe with the wrong combination. Your muscles aren't receiving the full stimulus they need to grow and develop even if you’re repping the hell out of your weights.

The other thing about improper form is a higher risk of injury. Think about it. When your body is in a compromised position or under excessive strain due to poor technique, you're setting yourself up for potential sprains, strains, or even more serious injuries. 

And you don’t need that detour on your muscle-building journey.

Lessons…

• Focus on maintaining proper form and technique during all exercises—at all times. Do a few initial reps just concentrating on how it should look (mirror is useful here) and feel.
• If you want pro advice, get help from a personal trainer to ensure you’re performing movements correctly and effectively.

4. Overtraining

Ouch.

Weight training every day may seem like the answer to your dream physique. But you’ve gotta realise that even professional bodybuilders don’t train every day. They have regular rest days in their routines.

Excessive training without allowing enough time for rest and recovery can actually hinder muscle growth. It can also lead to fatigue, decreased performance, and even injuries. Crazy but true.

Like anything, balance is important. Find a way to push your limits and give your body time to repair. It's important to find a balance between pushing your limits and giving your body time to rest and repair. 

That’s right! Rest days are as important as resistance training for building muscle. 

Lesson…

• Aim for at least one or two rest days per week. Having a solid training schedule can help you block in rest time so your muscles can rest and grow.
• Listen to signs of fatigue and adjust your training intensity and volume accordingly.

5. Lack of consistency

Consistency is a game-changer when it comes to building muscle. Without it, you're sabotaging your own progress. Inconsistent training is a recipe for lacklustre results, hindered muscle development and even protein breakdown.

Research has shown that resistance exercise (RE) plays a main role in maintaining and increasing muscle mass by inducing an anabolic response where muscle protein synthesis (MPS) surpasses muscle protein breakdown (MPB).

What does this mean for your training? Inconsistency can lead to an imbalance between MPS and MPB, which can impact muscle growth as well as recovery.

And with all that pain you’re putting in, no gain is a no-go.

Creating a realistic training schedule that works in your daily life is key. And what separates the men from the boys? Consistency in both frequency and duration of workouts. 

To see real gains and effectively build muscle, you gotta stick to a consistent workout schedule that aligns with your muscle-building goals. 

But consistency is more than just showing up. It’s planning.

Lesson…

• Give your all, push your limits and increase your weights, repetitions, or intensity over time. Complacency is the enemy.
• Enjoy your muscle memory. As you crush that iron time after time with the correct technique, your body becomes more efficient, meaning you can engage specific muscle groups better and harness beast mode in every workout.
• Create a training schedule that you can realistically stick to.

6. Inadequate caloric intake

Building solid muscle isn't just about lifting heavy weights and breaking a sweat. No,it's also about fueling your body with the right amount of calories to support growth. 

When you maintain a calorie surplus, you ensure your body has an excess of energy and nutrients to repair and build muscle tissue properly. Without this surplus, your muscles may struggle to grow at their best rate, leading to stagnation or minimal gains.

You train hard, track your workouts, and do each exercise with proper form and technique, right? But if you’re not consuming a calorie surplus through good nutrition found in a diet rich in protein, carbohydrates, and healthy fats, your muscle-building efforts may fall flat.

By getting your fill of calories and fueling your body with nutrient-dense foods, you bring all the energy and resources straight to your muscles.  

A well-rounded meal plan that includes lean proteins, complex carbohydrates, and healthy fats can fuel your workouts, support muscle recovery, and propel your muscle growth journey to new heights. Boom.

Lesson…

• Calculate your daily caloric needs and ensure you are consuming enough calories to support muscle growth.
• Focus on nutrient-dense foods to fuel your body and maximise your muscle size and growth. Enjoy that healthy food!

7. Overlooking compound exercises

Compound exercises, such as squats, deadlifts, and bench presses, target multiple muscle groups simultaneously, making them heroes for overall muscle development. Neglecting these exercises can limit progress and prevent balanced muscle growth.

By performing compound exercises, you’re gonna challenge your body to lift heavier weights, which means progressive overload, and stimulate muscle growth. 

But not just this. Compound exercises trigger an awesome hormonal response, like the release of growth hormone and testosterone, which further fuels muscle mass. 

Don’t forget functional strength and coordination, either. Compound movements mimic natural, multi-joint actions, boosting your ability to perform useful tasks and daily movements even better. 

That’s right, you can access beast-mode your strength in real-life situations too.

And don’t forget that compound exercises work multiple muscle groups. So that means training time is optimised. 

Lesson…

• Focus on compound exercises. Add in movements like squats, deadlifts, and bench presses that target multiple muscle groups simultaneously. Boom!
• Take advantage of the hormonal response. Compound exercises stimulate the release of growth hormone and testosterone, meaning more muscle growth each session.

8. Ignoring recovery and sleep

Now you know recovery and rest days are essential for muscle growth and repair—it makes sense that getting the right amount of zeds also impacts gains.

Ignoring the importance of rest can lead to a worse performance in the gym, a higher risk of injury and yes, you guessed it—less muscle gain.

You’ve gotta get your entire body (including your brain) resting regularly. Aim for  seven to nine hours of quality sleep each night. This is one of those most common muscle building mistakes. 

Without it you’re risking losing out on the recovery phase that repairs and rebuilds muscle. Don’t forget stretching, foam rolling, and relaxation practices help with recovery too and bring that all important muscle development.  

Lesson…

• Prioritise recovery. Aim for seven to nine hours of quality sleep each night to support optimal muscle growth. Include foam rolling, and relaxation practice in your workouts to aid in recovery.
• Concentrate on sleep quality and sleep duration. Get sleep trackers to help monitor your sleep and give you feedback.

9. Poor hydration

There’s a reason your fellow gym goers are carrying those massive water bottles. Proper hydration is crucial for muscle function. Dehydration can impair performance, decrease muscle recovery, and even hinder your ability to increase muscle mass—yep, muscle mass!

Did you know? Your muscles are made up of about 75% water. Well, this fact means it's no surprise that staying hydrated is important for their proper function.

Lesson…

• Staying hydrated throughout the day and during your workouts is totally necessary if you want to gain muscle. We’re talking at least eight to 10 glasses of water per day, or more if you are exercising or in a hot environment.
• Proper hydration can help to boost muscle function, improve endurance, and support overall muscle growth and development, so don’t deny yourself it. Drink it!

10. Timing of nutrition

Yeah, you know getting enough protein is important plus what kinda foods you need for a balanced diet. But when should you eat? Does it have an impact on your performance and your ability to gain muscle?

Pre-workout nutrition

Wolfing down a balanced meal or snack before your workout provides your body with the fuel and nutrients to perform in Beast Mode.  

Some carbohydrates, along with a modest amount of protein and healthy fats, can provide the energy needed for your workout, and prevent muscle breakdown during exercise. 

Meal example:  A four-ounce serving of grilled chicken tenders, a medium sweet potato, sauteed spinach and mushrooms and half an avocado. 

Post-workout nutrition

After your workout, your muscles are in a primed state for muscle repair and growth. Eating a combo of carbohydrates and protein within the first 30 to 60 minutes post-workout can promote muscle recovery and replenish glycogen stores.

Meal example: Protein shake with protein powder (whey, plant-based, or any preferred type) with almond milk or water. You can add a banana or some berries for added carbs (and flavour). Alternatively, a tofu wrap with mixed greens.

And don’t forget to maintain a consistent intake of nutrients throughout the day, not just based around workouts. 

Final thoughts…

The bottom line is that you have total control over your gains. Whether it’s proper nutrition, nutritional timing, form, rest, or beyond, your intense workouts can now be boosted into outer space with the knowledge that will keep you safe, injury-free, and hench.

Head over to our blog to learn all about muscle-building home workouts, callisthenics for building muscle, and a ton more ways to get swole the right way. Your journey starts here.