My race to get bigger, stronger etc. started when I was 20 and in my experience getting big (muscular not fat) is as tough if not tougher than losing weight. Now we at Columbus Weightlifting receive thousands of messages from readers asking us about the right way to do it. Well it all begins by correcting a few mistakes and as someone who has made enough of those here’s a list of the sins you should be avoiding.
You eat less
In most of the cases we get regarding bulking up the common problem we noticed is that their diet is too low. Yes I know it hardly feels so but you will be shocked to know that most people fall short by a fair margin of 800-900 calories in a day.
You can make up for these lost calories through supplement shakes but if you are solely relying on your diet then the rule is simple, double it.
Your goals are unrealistic
A word of advice, do not set your goals based on commercials of supplements and gyms that promise the ideal muscular physique in just a week or month. Those are marketing tricks and avoid falling for those. Be practical when you plan your workout goals.
Set year long goals and divide that into smaller weekly or monthly goals. Here’s a fact, for the first couple of months you are only going to gain about 2 pounds at the most.
Your plan is weak
Whatever you do it all starts with a plan and your workout plan should have the perfect blend of small and big moves to ensure each muscle grows. You’ll only struggle if you workout aimlessly on any machine you come across at the gym.
For the perfect workout plan you can get in touch with our experts or just pay the extra bucks and get a trainer. Plan it all out with him. There is no better help than a personal trainer.
You’re lazing around
Another reason most beginners struggle to get big is because they do not put in the required effort to trigger muscle development. The success of your gym session depends on the challenge. Muscle fiber is broken and restored stronger only when challenged.
You can do so even without any weights. If you’re doing 10 push-ups or pull ups you can increase the count to 15-20 or add another set to take it up a notch. It’s tough but that’s exactly what you signed up for.
Short recovery period
I was always quite proud of the fact that I didn’t need more than 4-5 hours of sleep but since I prioritized my workout I have increased that to 8-9. This is because a good sleeps fastens the body’s repair process plus I can focus better on my next workout. Sleep less or sleep too late and you’ll never grow.
You’re racing to the finish
Remember your workout isn’t a time trial that you have to complete within an hour. You are more likely to ending up with bruises, hurts, sprains etc. when you’re rushing through your routine. Have patience or you’ll more likely become a patient.
Always start off light. I started with 5 Kgs and moved onto 8 after 3-4 months and now can lift about 25-30 Kgs. It is a slow process, being patient and growing steadily is crucial.
It’s not your priority
So what’s the plan today? Finish of work and then watch a movie or drink out with friends and then if you find some time maybe just maybe hit the gym too? Well if it isn’t your priority you’re not going to get any bigger.
Make your workout your priority and let the rest follow. Re-schedule your meetings and work hours to find time. Eat what’s important even when not hungry. Making fitness my priority helped me excel at other activities too and so will you.