5 Mistakes Killing Your Gains (And How to Fix Them)
Building muscle and getting stronger takes time, consistency, and the right approach. But what if your hard work isn’t paying off the way it should? You might be making one (or more) of these common mistakes that are killing your gains. Here’s what they are, and how to fix them.
1. Not Eating Enough Protein
Your muscles need protein to grow, and if you’re not getting enough, you’re leaving gains on the table. Many lifters underestimate their protein needs, which can slow recovery and muscle growth.
Fix: Aim for at least 0.8 to 1 gram of protein per pound of body weight. Prioritize lean protein sources like chicken, beef, fish, eggs, and protein shakes.
2. Skipping Progressive Overload
Lifting the same weights with the same reps week after week won’t get you bigger or stronger. Your muscles need a challenge to grow.
Fix: Track your workouts and gradually increase weights, reps, or intensity over time. This ensures continuous muscle growth.
3. Not Getting Enough Sleep
Muscle growth happens when you rest, not when you train. Poor sleep leads to lower testosterone levels, slower recovery, and reduced performance.
Fix: Get 7-9 hours of quality sleep every night. Avoid screens before bed, establish a nighttime routine, and keep your sleeping environment cool and dark.
4. Too Much Cardio
While cardio is great for overall health, too much can burn muscle instead of fat, especially if you’re not eating enough calories.
Fix: Keep cardio sessions short and intense (like HIIT) or limit steady-state cardio to 2-3 times per week, depending on your goals.
5. Not Taking Recovery Seriously
Training hard is only half the battle—your muscles need time to recover. Overtraining can lead to injuries and stalled progress.
Fix: Incorporate rest days, stretch, and use active recovery techniques like foam rolling or mobility work. Listen to your body and avoid overtraining.
Final Thoughts?
Avoiding these mistakes can be the key to unlocking your true muscle building potential. Train smart, fuel your body properly, give yourself time to recover and don’t forget to wear the right gear. Your gains will thank you!
