From September, many of us will return to the gym with a fixed and unmovable goal: to gain muscle mass. Hypertrophy is the common goal of anyone who goes to a gym from September to June. Too bad, however, that many false myths revolve around muscle hypertrophy. Training culture is often difficult to instill and we end up making serious mistakes that preclude us from achieving our goal. Here are 3 mistakes to avoid in the gym in September to quickly gain muscle mass just the way we want. Just avoid them to be already half the battle.
How do you gain muscle mass
As mentioned, muscle hypertrophy (i.e. muscle growth) is complex to explain and often to achieve. Put simply, there are two essential things: training and diet. The training must have two fundamental characteristics: it must be predominantly strength training and it must be progressive. By progressive training we mean a card that is designed to subject us to ever greater efforts. The diet, contrary to what the average gym user does, must create a caloric surplus and not a deficit.
In other words, if we want to grow our muscles we need to consume more calories than we consume. It is clear that the source of these calories is very important. Assuming the caloric needs with a jar of Nutella is not functional at all. We must rely on foods with good fats and above all that have an important caloric intake. By not doing this, we risk running into the usual mistakes that won’t help muscle mass.
Here are 3 mistakes to avoid in the gym in September to gain muscle mass quickly
The first mistake many make when joining the gym to build muscle is to persevere in cardio workouts. The calorie burning craze is totally counterproductive in a hypertrophy regimen (except for some short, well-balanced HIIT workouts). If we want to grow muscle we need to focus on strength training.
The second mistake that many make is to throw themselves into advanced exercises without going through the basic ones. Core exercises like squats, bench presses and deadlifts are really essential for growth. Thanks to them, we also learn the basic motor patterns to do all the others.
The last mistake concerns the diet: if we want to gain muscle we must give up alcohol. A beer every now and then does not hurt, but frequent consumption draws water from the body, widens blood vessels and promotes muscle catabolism.
Deepening
Three workouts that pay off 100% fatigue