So, you're trying to build a squeezable butt and some killer legs, buuuttttt you're not seeing the results you're looking for.
Super frustrating, right?
Before we go forward, let's talk about what you're looking for to make sure we're on the same page and I'm providing proper information.
If you're reading this, you're probably looking for some sculpted legs, a squeezable butt, strong and toned arms, coupled with some strong mental health. Right?
Sound right? Keep reading then!
There are some really common mistakes that gals make when they are trying to build muscle; we're going to go over the most common ones. Plus! We'll address how to combat each of these.
Mistakes while building muscle #1 - Not eating enough
Number one mistake is not eating enough. When I am taking my clients or myself through a muscle building phase, I have them eat in a surplus and encourage them to count calories to ensure that they are eating enough.
Until reaching the 'maintain and sustain' stage, I always encourage counting calories. This gives us a controlled view of what we're doing to reach our fitness goals.
To grow muscle, there has to be enough protein and overall calories. I know that eating in a surplus messes with the brain of women everywhere and I 100% get it. I really do.
However, eating in a surplus while trying to build muscle is absolutely vital to your success.
Here's an example of why..
If you are trying to drive somewhere, but don't have the gas in the car, you're not going to get anywhere. The same goes with our food. Food is fuel, the better the fuel we have, the quicker and better we will build muscle.
To further that analogy, if you are traveling a distance, but only have 1/4 of a tank, you're going to gas out on the side of the road.
Now apply that concept to your food in regards to muscle building. If you do not have enough food to actually GROW the muscle, and not just maintain it.... Then you're going to gas out on the side of the proverbial fitness highway.
Mistakes when building muscle #2 - Not lifting heavy enough
While this one may sound pretty obvious, you'd probably be amazed at how many gals don't lift enough. Yes, even those that have their own garage gyms with all the bells and whistles.
Now, working out in your garage gym, there will be times that you're working out by yourself which is where those safety features of equipment come in. Also keeping in mind to be smart while lifting heavy weight.
Let me tell you a story.
I had a gal who said she wasn't getting muscle results she was looking for. She was being consistent and following a plan (it wasn't mine, but she was following a plan) and she said that she wasn't seeing the glutes she wanted nor was she seeing the arm and ab results she was looking for.
Come to find out, she was using the same weight on her legs that she was using on her arms. Her reasoning was that she "felt it" still in her legs, so she had to be doing the right thing, right?
While I saw where she was coming from, I told her that I can feel my muscles work in my legs when I walk, but walking isn't going to give me that squeezable butt.
If you are using 15# for your bicep curls, you need to be using more than that for your legs. The muscles in your legs are bigger than the muscles in your arms.
Make sure that you are lifting heavy enough relevant to the muscle group that you are working at that given moment.
Mistakes building muscle #3- No Rest
I would dare say that proper rest is just as important as your workouts. This includes de-load weeks every 6-12 weeks.
There are different types of rest, which is a post all in itself; but, ensuring that you get proper rest days as well as de-load weeks will catapult your results. The reason that these two types of rest are important is because it allows your muscles to recover and recover in different ways.
Rest days are days that the most workout you would do would be to go for a walk down the road.
De-load weeks would be where you cut your weights by 1/4 or even half. This gives your body movement in the muscle building movements, but it gives them a break in the strain of heavier weights.
Allow your body to recover by doing proper rest. Don't worry, you won't over rest. I know my garage gym gals well enough to know that they won't overly rest.
Mistakes Building Muscle #4 - Hydration
Yes. Not being properly hydrated can have an affect on your muscle building. While it is not top 1 or 2, as you can see, it's in the top five.
Your body needs water. It's made up of a lot of water. With your workouts, you sweat and lose a lot of water, right?
You need to not only replenish that water that is lost, you need to surplus it a little bit.
My rule of thumb for water intake is to take your body weight in ounces and cut it in half. It's an easy rule of thumb that is relevant to you.
I know a lot of coaches that push for their clients to drink a gallon of water per day. Dare I say it? Yes, I do dare. A gallon of water is not necessary. It's simply unnecessary. Take your body weight in ounces and cut it in half. Voila, there's your target water intake.
Listen closely. There are ways to get the muscle results you're looking for. That sculpted bad mama jama look that you're going for without selling your soul or eating boiled chicken.
Don't do that. Give your soul to Jesus and grill your chicken instead. :-D
Anyway! These mistakes are so common that we don't even realize we're doing them. Take each of these in order seeing which one applies to you and go from there.