Want to Build Muscle? Don’t Make These Mistakes!
Mistake #1: Wrong Rep Ranges
The optimal number of reps for building muscle is a moderate rep range (about 6–12 reps per set). Evidence has shown that this range is best for maximizing muscle growth. However, this doesn’t mean all your training should be rigidly the same loading patterns. Some of your sets need to be carried out in the lower rep ranges (1–5 reps per set). So what to do? Optimal muscle development is achieved by varying your rep range over time. Make sure you include the full spectrum of loading ranges at various points in your training cycle. Hypertrophy training is best achieved with moderate-rep sets, but higher and lower intensities are still important for optimizing muscular development.
Mistake #2: Not Enough Volume
Research consistently shows that multiple sets are superior to single sets for increasing strength and size. The Journal of Strength and Conditioning Research showed recently that multiple set training results in 46% greater increases in strength and 40% greater increases in muscle growth when compared to single-set protocols.The optimal number of sets needed to elicit growth depends on the person and factors such as genetics, recovery, training experience, and nutritional status. So you need to play around with your volume to see what works best for your body
Mistake #3: Not Eating Enough
This doesn’t mean eat everything you want. The ideal caloric consumption for building muscle without gaining fat is to consume between 18 to 20 calories per pound of body weight. If you’re a 120-pound lady, this equates to a target caloric intake of about 2200–2400 calories a day. Those who are endomorphs typically do better with slightly lower calories, while those who are ectomorphic usually need a higher energy intake.Once you settle on a given caloric intake, monitor results over time and adjust consumption according to how your body reacts.