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11 common mistakes preventing muscle gain: Learn how to avoid them

Fitness
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Building muscle mass can be a frustratingly slow process, especially when subtle mistakes sabotage our efforts. Even the most experienced make errors that might go unnoticed but have a significant impact. Identifying these obstacles is the first step to overcoming them and getting back on track toward optimal muscle development.

1. The "opening the gates" fasting mistake

When we practice intermittent fasting, our body activates muscle preservation systems. However, consuming a small amount of food (like a protein bar) and then not eating properly for hours can be counterproductive:

  • When consuming something small, the body abandons the fasting state and its protective mechanisms
  • However, we don't provide enough calories for muscle maintenance
  • Result: we end up in a low-calorie state without the protective benefits of fasting

The solution is simple: either maintain a complete fast, or ensure you consume adequate meals and sufficient calories throughout the day.

2. Excessive interference training

Combining cardio and strength training in the same session can be counterproductive:

  • Prevents reaching muscular failure in strength exercises
  • Limits the necessary intensity in both types of training
  • Prioritizes sensations ("feeling like you've trained hard") over results

Recommendation: Dedicate specific days to different types of training. Limit combined sessions to twice a week maximum.

3. Over-reliance on protein supplements

Protein shakes and snacks are convenient but can create a false sense of nutritional security:

  • A bar or shake provides little protein and fewer calories
  • This small intake can create the illusion of adequate nutrition
  • Result: we unknowingly underconsume proteins and total calories

It's crucial to understand that these products are supplements, not substitutes for complete meals.

4. Indiscriminate use of Anti-inflammatories

Non-steroidal anti-inflammatory drugs (NSAIDs) like meloxicam can relieve pain and improve mobility, but:

  • They block inflammatory processes necessary for hypertrophy
  • They interfere with post-training anabolic signals
  • They reduce muscle protein synthesis

Alternatives: Turmeric, red light therapy, and other natural anti-inflammatory strategies that don't interfere with muscle growth.

5. Inadequate management of Omega-3 fatty acids

Excessive or insufficient omega-3 consumption can be problematic:

  • Too much omega-3 (>5g/day): excessive cell membrane fluidity
  • Too little omega-3 (<2g/day): elevated inflammation and reduced protein synthesis

The optimal dose for many seems to be around 3g daily, balancing anti-inflammatory effects with cellular integrity.

6. Chronic dehydration

Inadequate hydration has devastating effects on performance and recovery:

  • Reduces intracellular muscle volume
  • Decreases strength and endurance
  • Compromises post-workout recovery

Don't let secondary concerns (like microplastics in bottles) lead you to drink less water. Dehydration is a much greater and more immediate risk.

7. Inconsistent creatine dosing

Creatine is one of the most effective supplements for muscle development, but many use it incorrectly:

  • Unnecessary on/off cycles
  • Abandoning it due to initial water retention (which is temporary)
  • Insufficient or inconsistent doses

For optimal results, maintain a constant dosage of 5-10g daily, regardless of initial water retention.

8. Obsession with keeping heart rate elevated

Always training with an elevated heart rate can be counterproductive:

  • Prevents reaching maximum intensities in strength exercises
  • Compromises technique and mind-muscle connection
  • Prioritizes the sensation of "hard work" over effective muscle stimulation

Accept that heart rate can (and should) vary depending on the type of training you're doing.

9. Micronutritional negligence

Although there's no conclusive evidence about specific micronutrients for muscle growth, experience shows that:

  • Vitamin and mineral deficiencies can hinder performance
  • A quality multivitamin can cover possible deficiencies
  • Organ complexes (desiccated liver, etc.) provide bioavailable nutrients

Don't underestimate the impact of overall nutrition on your ability to build muscle.

10. Night carbohydrate phobia

Avoiding carbohydrates at night for fear of glucose spikes can be counterproductive:

  • Evening carbohydrates promote serotonin release
  • They improve sleep quality, fundamental for recovery
  • They facilitate muscle glycogen replenishment

Unless you're following a strict ketogenic diet, consider including complex carbohydrates in your dinner.

11. Chronic caloric deficit

Perhaps the most common and devastating mistake:

  • Being constantly in slight caloric deficit due to "busyness" or habits
  • Never providing the surplus necessary for muscle growth
  • Fluctuating between high and low consumption days without planning

Recommended Strategy: Alternate high-calorie days with planned deficit periods (like 24-hour fasts), instead of staying chronically in slight deficit.

Conclusion: Small changes, big results

These mistakes might seem insignificant individually, but their cumulative effect can be the difference between stagnation and progress. Honestly review your habits, identify which of these mistakes you might be making, and make the necessary adjustments. Sometimes, the path to muscle development doesn't require training harder, but training and eating smarter.

Remember that every body is unique, so it's always recommended to consult with health and nutrition professionals to adapt these recommendations to your particular circumstances.