Many of us look forward to starting a new training program to increase muscle size, or build a leaner and better toned physique. No matter what training program it is, jumping in and getting started can be pretty easy. However, before you get started on any program that involves weight lifting for strength, you need to first be aware of the common mistakes people make in their training program that prevent them from developing bigger and stronger muscles.
These are what may preventing you from growing your muscles:
Your goal in any weight training program is to perform every exercise properly using the appropriate weight for your level and capacity. You can only engage multiple muscle fibers if you use the right lifting technique. When you use the wrong form, you’re not going to stimulate the muscle fibers in your body, which means no muscle growth will happen. What’s worse is that a wrong form can put you in a greater risk of injury.
Exercise and weight lifting for strength cause injury to the muscle fibers. As a result, different signaling molecules are released to stimulate the cellular response to muscle injury. Although this kind of response is vital for the development of muscles, it can also result in overtraining syndrome when the body isn’t given enough time to recover. Thus, it is important that you allow your body to rest after training. Two days of rest in a seven-day workout program is recommended.
Growth hormones normally reach their maximum in the first half of the standard sleep period. So when you don’t get enough sleep, your growth hormones are prevented from reaching their max. Also, lack of sleep decreases glucose metabolism, which may lead to the accumulation of fats, insulin resistance, and other inflammation in the body.
Not Enough Vegetables
Sure, you need to modify your diet to help stimulate the growth of your muscles. However, this doesn’t mean you should only increase your intake of protein. Vegetables are very important and they must be incorporated into your diet plan as well. Vegetable give the body essential nutrients and minerals that help with muscle recovery, fat loss, and muscle growth.
Low Calorie Intake
One of the biggest reasons diets fail is under-eating. Although you may actually lose weight when you take in less calories, the losses would come not only from your body fats, but your muscles as well. Make sure that your caloric intake will come from foods that aid in fat loss and muscle growth, such as fruits, vegetables, lean protein, and healthy fats.
Not Having a Trainer
Working with a personal trainer can benefit you in so many ways. Aside from giving you support and motivation in your program, your trainer will introduce you to revolutionary techniques like blood occlusion training, which is guaranteed to aid in developing bigger and stronger muscles.