The 4 most common bulking mistakes beginners make

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There is no perfect body type. People come in all shapes and sizes, and a universal standard for beauty does not exist. Tall or short, slender or curvy, slim or muscular – it’s important to celebrate what makes each person unique and embrace body positivity. 

That’s why no one should feel the pressure to look a certain way. The media can be damaging by presenting unrealistic aspirations for our bodies, and often people think they need to lose weight or gain muscle to feel happy with their appearance.

If you want to bulk up and gain muscle, you should make sure this is really what you want. If so, read on.

The current horde of Marvel films makes it look easy for anyone to have a superhero physique. Yet, the actors involved suffer through rigorous training schedules, working hard for several hours a day and eating a finely honed diet, all overseen by a team of personal trainers paid for by a billion-dollar production company. It’s a lot harder for your average person to achieve. 

Yet it’s still possible to meet your body transformation goals if you work hard at it and avoid the common traps that many beginners fall into. Here are the four top bulking mistakes and how to avoid them.

No training program

Do you have a defined training schedule, or are you just randomly hitting the weights and hoping for the best? If the latter, then don’t be surprised if you don’t start to see results. You need to be keeping track of all your weights, reps, sets and following a plan to increase your efforts over time. Otherwise, your time at the gym is just wasted hours. Consider hiring a personal trainer to get you started with your goals or find a training program online to help you.

Not lifting enough

Bulking requires heavy weights and gradual progression. You need to be aiming for progressive overload and putting your muscles into hypertrophy – breaking them down to build them and up even stronger. Completing high reps with lighter weights may get you stronger and leaner, but it won’t build muscle mass like the big lifts. Compound exercises like deadlifts, squats and chest presses are the way forward.

Too little protein

Protein is the building block of muscle, and you need to be consuming the right amount in order to rebuild those muscle cells broken down in the gym. You can lift all you want, but if you’re not getting enough protein, you will struggle to get the bulk you’re after. There are many different types of protein powder supplements you can use to incorporate more into your daily diet, including oxywhey, pea, casein or soy. 

Not getting enough rest

Rest and recovery is one of the most important aspects of all exercise, yet it is possibly the most ignored. If you’re not getting enough rest between workouts or sleep at night, your body will struggle to rebuild muscle, and you may find yourself more susceptible to injury. Make sure you get your eight hours a night and schedule rest days into your workout program.

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