The struggle to grow muscle is something many of us are faced with. It’s likely you’ve put some serious time towards building muscle tissue, perhaps even years. My question for you, is have you been optimal with this time? Although you’ve spent years trying to build muscle, have you been taking the correct steps to accomplish your goal? If you feel like your progress has stalled, maybe it’s time to rethink your strategy and commit to a different angle. My goal is to help you by discussing some dos and don’s when trying to build muscle, so let’s get to it!
Don’t:
Don’t focus your energy on exercise quantity. This is a common misconception and the rhetoric is due for a change. Many people (I’m guilty of this as well) tend to hit the gym 6-7 times per week with very little time away. It’s important to note, muscle isn’t built IN the gym, it’s built when you’re OUT of the gym, resting.
Do:
Do focus on the quality of your exercises. Proper execution is extremely important when trying to build tissue. The mind muscle connection is unfortunately overlooked in many cases, yet holds tremendous value. Most people are concerned with getting in their sets, but are less concerned about how they perform the reps. Controlling the weight and feeling the mind muscle connection will carry you further than any number of half a*sed reps. Slow your reps down, feel the eccentric motion (negative of the movement) and don’t throw your weights around. Getting your reps done quickly has much less value than doing your reps slowly.
Don’t:
Don’t focus on calories. One of the most effective changes I was able to make for my clients was in their mindset. When clients are interested in bulking, or cutting, they tend to think more about calories than anything else. This isn’t a horrible strategy as calories do dictate weight gain and weight loss. However, muscle gain isn’t dictated by calories alone. Protein consumption is vital for gaining muscle and mixed with the right amount of calories is an unbeatable combo.
Do:
Do focus on protein. Protein consumption is often viewed as a necessity but it’s also often neglected. You’ll hear guys and girls talk about having to get more protein, but how much does someone really need? There are a few calculations used these days to decide your required protein intake, so which calculation do you choose? Some say 1g of protein per 1kg of body weight, some argue 1g per pound of body weight, some even say less at .8g per pound of body weight. Test out each option and see which one helps you most. Calories still need to be above maintenance, just make sure your protein is higher than average. You don’t eat for where you are, you eat for where you want to be!
Don’t:
Don’t stay up so late and wake up early. A definite way to ensure no muscle grows is to sleep less than is required to repair your tissue. You hear people say “I’ll sleep when I’m dead” but the reality is you’re more likely to die early if you sleep less than your body needs. Not sleeping enough also limits your body’s ability to heal any damage, which includes micro tears from weight lifting. Staying up late and getting up early is not good for building muscle.
Do:
Do get at least 8 hours of sleep per night. You’re in control of how long you sleep. Of course some people have a difficult time, but for the most part you should get to bed at a decent hour. You can never catch up on sleep, so getting it while you need it is vital for muscle growth. As well as many other bodily processes. So be sure to set yourself up with a steady sleep schedule. Avoid any screen time for even 30min-1 hour before attempting to sleep and you’ll see how deep of a sleep you’ll get.
Summary:
There are many things to consider when trying to grow muscle tissue. The biggest takeaways from these dos and don’ts are as follows. Slow down your reps, focus on proper protein intake, and get an adequate amount of sleep! Figuring out the correct tempo or right amount of protein for you can be difficult. If you have trouble formulating these important factors, NFormed Coaching is able to crunch all the numbers so you don’t have to. Check out our Online Coaching program to fast track yourself into the right system for you.
