4 Most Common Muscle Murdering Mistakes + How to Fix them!

how to fix the top muscle building mistakes

Posted on August 21, 2024August 21, 2024

Written By:

christina

Alright, Dopefam! Gather ’round, because we need to talk about something serious… the most common muscle building mistakes.

You’re in the gym, grinding day in and day out, but those gains are playing hard to get. It can be extremely frustrating and leave you wondering, “Am I doing something wrong?” More than likely, it’s one of these four things.

For many people, these four mistakes are why they aren’t seeing the same progress as others in the gym. Luckily, these problems can often be fixed with simple solutions that help you gain a little more self-awareness. So don’t worry; we’re about to shine a light on these sneaky slip-ups so you can get the gainz you deserve.

Table of Contents

“Just eat more protein,” right? WRONG.

That extra protein shake isn’t cutting it! This is one of the muscle building mistakes where the devil is in the details.

Let me share a little story from my own journey…

When I first started lifting seriously, I thought I was feeding my body plenty of fuel and protein. I felt full after meals, snacked throughout the day, and even added a protein shake.

But my gains? Nowhere to be found.

It wasn’t until I started tracking that I realized I was way off.

I thought it was enough; my body was telling me it was enough, but when I tracked my macros, I clearly could see it wasn’t.

muscle building mistake #1: not enough protein

It’s so easy to feel like you’re eating more, but our perceptions can be seriously skewed day-to-day.

That’s when I turned my nutrition into a science experiment. I started measuring everything – protein shakes, chicken breasts, even rice grains (okay, maybe not that extreme, but you get it).

And guess what? Game-changer. As they say, “Science begins when you start measuring.”

Once I started giving my body the fuel it needed, according to my height, current weight, goals, lifestyle, etc., the gains started gainin’.

Here’s how to guarantee you’re getting enough protein and calories:

“Bite the bullet and start tracking with an app like MyFitnessPal…at least temporarily.”

– Aim for about 2 grams of protein per pound of body weight daily. (This is the upper limit for most people, so shoot for the moon and fall among the stars!)

– Don’t fear carbs! They’re essential fuel for your gains. 🙂

– Have the discipline to stick to tracking for at least a full month. It will allow you to get into a rhythm and be aware of what you consume daily. Once you get a sense of the calories and protein in different foods, you can start estimating your meals more accurately. The goal here is consistency.

Adjust as needed. If you don’t see results after a few weeks, slightly increase your calories.

The Most Under-Utilized Performance Enhancing Drug: Sleep.

Sleep is your secret advantage…

The findings of a 2010 American College of Physicians study¹ help put this into perspective.

Researchers split subjects into two groups:

-One that slept 8.5 hours per night (which is within the range of what most experts recommend)

-The other group slept only 5.5 hours per night

Both groups were then put on a regulated calorie deficit for two weeks.

While both groups lost the same weight, the sleep-deprived group lost 55% LESS FAT and lost 60% MORE MUSCLE than the non-sleep-deprived group.

That’s a double whammy!

Pair this with the fact that according to a recent poll by the National Sleep Foundation², roughly 63% of Americans say they aren’t getting sufficient sleep,

And BAM!

You have a recipe to build and keep muscle better than half the US population!

So every night…

– Aim for 7-9 hours of quality sleep.

– Use a bedtime routine to signal to your body, “It’s time to wind down.”

– Keep your bedroom cool, dark, and quiet for optimal sleep quality.

Trust me, a well-rested human is unstoppable!

From my personal experience, each time I have prioritized sleep, I’ve seen noticeable progress toward my fitness goals while also enjoying better mental clarity.

“Progressive Overload” Might Be Killing Your Gains

Let’s talk about something that might ruffle some feathers, but believe me, I only want you to get those gains that you desire…

Your “Progressive Overload” may be causing you to leave 10’s of 100’s of lbs off the bar.

I know, I know. You’re in the gym, counting your reps, building up your weight, and progressively overloading…

progressive overload is killing your gains.

But where does it go wrong? – Our bodies are incredibly adaptable and capable of so much more than we ever throw at them. If you’re only gradually moving the weight up you’re not taking advantage of the increased strength you’ve acquired (this is especially true, if you’re not a super experienced lifter)

Think of it like this: You’ve been slowly turning up the heat in a pot of water, and the frog (your gains) has gotten used to it. It’s time to crank up the heat and make that frog jump!

If you’ve been gradually progressing, that’s great! But every so often, it’s time for a leap.

It’s time to show your body what it’s really capable of.

Here are three ways to crush that comfort zone, cross this off your list of muscle building mistakes and reignite your gains:

The Weight Leap Challenge

Up the weight as much as you can while still hitting your desired rep range.

This isn’t about ego lifting – it’s about finding your true max. You might surprise yourself with what you can actually lift when you push past your mental barriers.

For example, if you’ve been bench pressing 95 lbs for three sets of eight, try jumping to 105 lbs. Can you still hit those eight reps? You might find you’re stronger than you thought! I definitely recommend the weight leap with a Spot, though. 🙂 #safetyfirst

Another example: if you’re comfortably hitting 12-15 reps in an exercise, it’s time to go up, friend. 🙂 Let’s aim for a weight that you have to “comfortably” fight for 10-12 reps, without compromising form of course.

The “Rep-Till-You-Drop” Test

Pick a weight you’re comfortable with and see how many reps you can do until failure.

Same as option A, this will give you a real picture of your current capabilities.

Let’s say you usually do 3 sets of 10 squats at 225 lbs. Try going to failure on your last set.

If you hit 20 reps, like I know you can 😉 Now you know you can increase your weight or adjust your rep scheme for better gains.

The Intensity Inferno

Cut your rest periods in half for one workout.

This will skyrocket your intensity and show you what you’re really made of. Warning: This one’s not for the faint of heart!

If you usually rest 90 seconds between sets, try 45. Yes, it’ll burn. Yes, you might lift a bit less. But the increased intensity will give you a workout you haven’t felt in a long time.

Remember, the key here is to push yourself safely. We’re not about ego-lifting or risking injury. Listen to your body, use proper form, and don’t be afraid to ask for a spotter.

By implementing these strategies, you’re not just avoiding plateaus but smashing through them. You’re showing yourself that you’re capable of so much more than you thought.

And here’s the kicker: Once you’ve pushed these new boundaries, your old “hard” workouts will feel like a breeze. That’s when you know you’ve leveled up.

So, which of these comfort zone crushers will you try first? Remember, growth happens outside your comfort zone. It’s time to get uncomfortable and watch those gains explode!

Are you shocking your muscles… the wrong way?

Most people have heard about the idea of “shocking your muscles” by “constantly changing up the exercises to surprise the muscles and make them grow.”

While this is true in some ways, most people do it wrong.

muscle building mistake #4 shocking your muscles the wrong way.

Before you change your exercises, you should be milking them for their worth. Think about powerlifters. Their whole focus is on 3 exercises.

Here’s why: when you stick with an exercise, you build neuromuscular efficiency. Your brain gets better at telling your muscles how to perform that movement. This improved efficiency allows you to lift and perform more reps, leading to more gains.

If you’re constantly switching exercises, you never allow your body to build that efficiency. You don’t need to try every new workout you see your IG fitspo posting every day. 🙂

It’s like trying to master a musical instrument by playing a different one every day. Silly goose. #respectfully lol

This is one of the un-intuitive muscle building mistakes that many people get wrong for a long time.

Here’s how to find the sweet spot:

– Keep your core exercises consistent (think squats, deadlifts, bench press).

– Vary your accessory work to keep things interesting and target muscles from different angles.

– Stick with an exercise long enough to see progress (usually at least 4-6 weeks), but not so long that you plateau.

Avoid these Muscle Building Mistakes and Grab Your Gains!

There you have it, Dopefam! The 4 most common muscle building mistakes and how you can fix them.

Remember, building muscle is a journey. If you put these 4 corrections into action this next week and maintain them, you will be well on your way to achieving the physique you dream of.

Which of these gain-killers have you been battling? Drop a comment below and let me know when you plan to defeat them! (“Today” is the right answer! Or “Tomorrow” if you’re about to sleep)

And hey, if you need a hand with meal prep to fuel those gains, you know where to find us.

Check out this week’s Meals of Dopeness menu, and let us take care of the nutrition while you focus on crushing it in the gym!

Stay strong, stay consistent, and as always… Stay DOPE! <3

chef dopeness, c

Relevant Readings:

The 4 Most Common Muscle Building Mistakes That Are Murdering Your Gains PLUS How to Fix Them Today