7 Terrible Mistakes That Limit Your Muscle Growth

Muscle growth is the number one objective of bodybuilders, whether they are competitive or amateur. Without a muscle building program, there is no point in putting yourself through the pain and misery that sometimes comes with the territory. Unfortunately, some bodybuilders do just that.

They engage in a regular exercise routine and diet, expecting to build incredible amounts of muscle, only to be discouraged when they do not. However, there is good news: in most cases, a failure to build muscle is merely the result of some minor mistakes that can be easily corrected.

Here are seven terrible mistakes that limit your muscle growth:

1. Focusing on Weight

bench press

There is a mindset among bodybuilders that the more weight you can lift, the more muscle you have. That’s simply not true. According to MuscleMag’s Johnny Fitness, concentrating your routine only on the total amount of weight you can lift limits muscle growth because it focuses on only a small, core group of muscles.

For maximum muscle growth, your exercise routine should focus on putting stress on all muscle groups. By taxing all of your muscles, you are forcing them to break down and regenerate with new tissue across your entire physique.

2. Too Many Iso Exercises

Men’s Fitness magazine echoes MuscleMag in regard to taxing all of your muscle groups. Yet they also focus on iso exercises. They say if your iso exercises comprise more than 40% to 50% of your total routine, you are doing too much. You need to get back to a more thorough and balanced workout.

3. Poor Nutrition


Protein and carbohydrates are vitally important to the bodybuilder who wants to focus on muscle growth. Yet when you consume them, the quantities in which they are consumed have a definite effect on your success. For maximum muscle growth, sufficient amounts of protein and carbohydrates should be consumed immediately after your workout. Your total protein intake should be spread throughout the day.

4. Poor Hydration

Water is one of the essential components for life – we all know that. However, it is also an essential component for effective muscle building. When the body processes protein, that process has a diuretic effect. Without enough water, your body will not be able to use protein effectively, thereby letting it go to waste in your bodybuilding efforts. For the most muscle growth, you should plan to drink 8 to 10 glasses of water every day.

5. Too Much, Too Fast

idiot in the gym

Unfortunately, we live in a ‘drive-through’ generation in which people want what they want as fast as possible. Bodybuilding does not work that way. It is a slow process that only achieves results over time. When you focus on working too hard and too often, you can do more damage than good. Talk to a trainer and learn the proper guidelines of how hard and how often to train as well as diversifying your workout.

6. Ignoring Specialised Techniques

As the science of bodybuilding has progressed, it has provided specialised techniques for building muscle. Nevertheless, many bodybuilders eschew these new techniques as nothing more than silly fads. Do not make that mistake. Whenever you come across a new technique, try it, and see if it works for you. If it doesn’t, you’ve lost nothing.

7. Neglecting Sleep

sleeping guy

The human body requires 7 to 8 hours of restful sleep every night if it is to work at maximum efficiency. While you sleep, your body repairs and regenerates to overcome the damage of the day. If you are not getting enough sleep, you are also not getting maximum returns from your muscle-building program. Make sure to practice a consistent sleep schedule AND make sure you are getting enough sleep every night.

By eliminating these seven mistakes, you should see a noticeable increase in your muscle growth. You will not need any new supplements to make it happen. Instead, you will be taking advantage of what your body naturally does simply by encouraging it to do so.


Written by Jacked Gorilla

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

  1. Good article. It took me years to realise most of these for myself!

    For me, point 1 is about making sure I focussing the stress on the targetted muscles rather than just lifting a weight with a particular exercise. E.g. if i’m doing an incline bench, I’ll make sure I squeeze my pecs and the bar will go up as a result, rather than hoping for the muscles to be stressed by lifting the weight.

    I’d like to add a final point – consistant effort! There’s no point hitting the gym four weeks before your vacation and expecting to look like Flex Wheeler (showing my age!). Great bodies are built when it’s knee-deep snow outside, when it’s raining cats and dogs, and on those times when you think you don’t have time to train. The gym is one of the few places where you will get out as much as you put in. Genetics only get you so far but hard work and dedication trump them every time.

    Stay strong!

  2. Hello,

    Being a girl, I can not get huge muscles, but constantly I am working on my biceps as I don’t want thin biceps like other girls. But I don’t know, Why i haven’t been able to grow my arm, they are still small like before. I am eating nuts, bananas and drinking Milk after the proper Workout.

    Don’t know, What mistake I am making, but i really want to have good biceps. i want good muscles around my arms.

    ~ Reene

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