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4 Practices That May Hinder Muscle Growth

There are many reasons why people make varying efforts to aim for muscle growth. While many may automatically think that undergoing bodybuilding processes only leads to physical change, it is important to understand that it can be more than that. From healthier bodies to enhanced physical strength, muscle growth training sessions have provided many people with lasting benefits, leading to an enhanced quality of life.

Building a muscular body requires enough time and effort to succeed. Thus, adequate knowledge is necessary to ensure progress and significant visible results. Knowing what can contribute to your progress and whatnot will enable you to understand better the steps you can apply and follow to successfully build on muscle mass.

To help you with your journey, here are four practices that may hinder your goal for muscle growth.

1. No Proper Planning

Proper planning and approach are necessary to ensure successful muscle growth. It is essential to have adequate knowledge about the process to attain effective muscle growth planning, consisting of routine workouts and healthy diet plans. Without proper planning, a muscle-building routine may either disturb the body’s natural growth or lead to higher risks for injuries, fractures, etc.

Creating a muscle-building plan may require consideration of many factors, including the age, training load, duration, dietary habits, and overall training history (if there are any) of the person planning to undergo training for muscle-building. Therefore, a muscle growth plan is a structured and personalized plan that guides you on what can work for you and your specific needs.

Of course, proper planning requires setting achievable and realistic goals. Whether you are doing it alone or seeking professional help, always remember to assess your target outcome and be open to other ways that can effectively work to achieve your muscle growth goals.

2. Lack of Attention to Nutrition

Muscle building not only relies on physical strength activities and routine but is also influenced by what you consume. A common mistake when undergoing muscle-building processes is not limiting or eliminating the consumption of unhealthy foods like processed food and those similar to fast and junk foods.

It is crucial that when aiming for muscle growth, proper nutrition is closely monitored and maintained through, of course, fueling your body with nutritious foods. Fat mainly plays an important role in the muscle-building process. It is vital that one should closely monitor fatty intakes, including sodium and sugar-rich foods, as they can directly impact muscle growth.

Muscle-building food you can incorporate into your diet plan may include those high in protein and low in saturated fats, like eggs, salmon, chicken breasts, lean beef, beans, and many others. Aside from foods, Nitric Oxide supplements may also provide your body with the necessary nutrients for further enhanced energy, strength, endurance, and performance during muscle growth exercises and routines.

When creating a complete nutritional diet plan for muscle growth, know that protein and low-fat foods are not the only factors to consider. Incorporating other nutritional values like carbohydrates and vitamins may also help you in other aspects you need for a healthy and balanced diet.

3. Inadequate Rest and Sleep

The body needs enough rest and recharges to function properly. The same applies to muscle-building. Most people may equate overtraining to quick muscle growth. But know that this practice disrupts muscle mass development and affects your health significantly. Sleeping can help your body restore energy, which functions just as nutritious food fuels your body for energy generation.

Without enough of this, your body and mind may develop fatigue and unwanted stressors, leading to muscle loss and decreased ability for necessary body recovery. Therefore, it is important you create precise scheduling for sleep and rest, so you won’t have to compromise your body and health while at the same time undergoing muscle growth training, routines, and exercises.

According to the Centers for Disease Control and Prevention, adults aged 18 to 60 years old are recommended to have at least seven or more hours of sleep per day.

4. Poor Form

Muscle-building activities without proper guidance and knowledge about other necessary factors like proper form lead to decreased performance and increased risks for injuries and similar accidents in the setting. These reasons give much more importance to learning proper forms when doing muscle-growing workouts.

Given the heavyweights and many other risky actions associated with muscle-building, following and applying proper body forms enables movement efficiency, focus, consistency, and safety. But how do you learn proper forms? Monitoring your movements, alongside proper management in lifting and other related movements will help you achieve the correct form.

If you are not confident doing it alone, you can always ask for the professional help from a gym or personal trainer. That way, you can access immediate corrections, help, and feedback you surely need, especially if you are still new in the process of muscle growth.


Knowing what can help grow your muscles effectively is essential, but knowing what hinders the process is also necessary. Aside from the things mentioned above, surely there is still more you can explore as you go along the journey. What’s important is you acquire the awareness of things that can negatively affect the process and eventually apply more effective and personalized ways to achieve your goals for healthy and successful muscle growth.

Mehedi Hasan

Mehedi Hasan is an enthusiastic health blogger and the founder member of WOMS. He likes to share his thoughts to make people inspired about their fitness. He is an experienced writer and author on highly authoritative health blogs.

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