Hello fellows.How is it going? In this video I want to talk to you about seven very common mistakes when it comes to gain muscle mass, they are so common that probably plenty of the people you know have made or are going to made any of these mistakes, so, I hope you understand them, I hope you avoid them, and above all I hope you find this video useful, well,without further delay(coz I always tend to go on a bit)let’s see the first mistake. NO MATTER HOW MUCH I EAT,I DON’T INCREASE MY BODYWEIGHT. Undoubdtedly all of us know the typicall person who no matter how much they it,they can’t increase their body weight, and we ask them: How much do you eat? And they say A LOT! Perfect,you eat a lot, but a lot in comparison with what? A lot with regard with what? I want you to respond me to these three simple questions, The first: How many kcal are you burning per day? The second: How many Kcal are you eating? And the third: What’s your macronutrient allocation? If your answer is: I DON’T KNOW, without a doubt you aren’t doing things properly. Surely you are eating way less kcal than you thing you’re eating. PARETO PRINCIPLE From my point of view the Pareto principle is essential in order to increase your muscle mass. You may wonder: What’s the Pareto principle and how can it be applied to muscle building? Well, it basically says that the 80% of the changes that happen in your organism are determined by a 20% of the factors that depend on you, and when you control the 80% of the remaining factors they only produce a 20% improvement in your organism. What do I try to tell you? I tell you DON’T MAKE THINGS DIFFICULT. First try to control the 20% of the factors that are going to improve the 80%, and then, once you get under control the main factors you can focus on improving the less specific points that are less important, that is, in the 80% of the factors that only mean a 20% in your improvement. For example, it’s absurd you to try to maximise your protein shyntesis or that you follow super complex nutrition protocols if you don’t know yet how to count the amount of kcal that compose your diet and you don’t know yet how many macronutrients are you eating. I tell you the same with regard to your training routine, and is that you DON’T try to improve all the muscle groups with very specific exercises if you aren’t capable yet to understand or apply the exercises that will REALLY make you improve. CONFLICT WHEN WE SET OUT OUR GOAL. One of the biggest encumbrances that we face when we try to improve our muscle mass is that we don’t set goals that aren’t precise,for example: I’m trying to increase my muscle mass AMAP,but at the same time I want to lose 3kg of fat and lift 100kg more in bench press ASAP, but don’t forget that I’m a marathon runner and I won’t stop running because I have to compete within 3 months. As it would be expected you wouldn’t achieve any of your goals, As I usually say: Jack of all trades,master of none. So: the more you try to do at the same time, the less success you’ll achieve Stay focused on what you really want to achieve, and remain focused on progress in what you really want to progress. FIRST OF ALL I’LL GAIN WEIGHT AND AFTER THAT I’LL LOSE FAT. Plenty of people still think that the optimal way to build muscle mass consists of gain as much weight as possible during a determined period of time, and afterwards lose the fat that may has been amassed, well,I’m sorry to tell you that if you are thinking of doing that you’ll be surprised which is not very pleasant,since it doesn’t work this way, let’s set an example,let’s suppose that we want to build a house,which in other words is our muscle mass, to do that we’ll hire three bricklayers and each of them will be allowed to lay 100 bricks per day in that house. Well,no matter the money you pay them no matter that you tell them to lay 200 bricks rather than 100, they’ll only be able to use 100 bricks, and the other will be kept in their truck to be used some days later. Well, in the end it happens exactly the same, and is that no matter tha amount of kcal and the fast you want to go in the end you’ll be limited by the number of bricklayers and the their capacity for laying bricks in that house. So, you’ll realize that you’ve gained some certain muscle mass, which is the limit of the brick layers (laying bricks) but also plenty of body fat, that is, a truck loaded of bricks which afterwards you’ll have to unload, and I ask to you: Don’t you think that it’s more optimal gain mass a little slowlier but being focused on the limit you can get trying to increase the less possible your body fat? It will be more optimal at a hormonal level, you’ll spend less money, and overall you’ll witness yourself in an optimal physical condition during the whole year. I think that it is the key and what we have to try to achieve. SINCE WHEN HAVEN’T YOU PROGRESSED? Now that you’re watching this you’ll do the next, get your training dairy and have a look at how long have you been without any progress in the different exercises. If your answer is A LOT, without a doubt a doubt you have a serious problems and surely you won’t increase your muscle mass your body needs a steady stimulus and get adapted to it to continue improving,adding more weight to the bar, increase the training volume,increase the frequency, reduce the resting time, in conclusion what your body has to do is get adapted to a bigger stimulus,if you
have been always doing the same, without a doubt you’ll continue having the same results, the way you look now will be the way you’ll look within a year so try to focus on increasing your marks. UNREALISTIC EXPECTATIONS Sometimes happens one thing that is quite curious,though it has nothing to do with a faster or slower progreesion at the gym, but for without a doubt we have a problem. We have a problem because our expectations aren’t merged properly with the reality,that is, let’s suppose that for example in one year we want to improve 6 kilo our body weight, but, once that year has passed we have just gained 3kg, we may think,,,we have improved a litte isn’t it? In reality we haven’t improved a litte,surely we have improved a lot,but our expectations aren’t merged properly with what in reality we can achieve, and what it does is frustrate us, and the worst thing is that it makes us tend to go faster,we tend to eat more,try to lift more weight in an unjustified way and above all what it can get as a result are being injured, or that we can’t make things in the most effective way and that we can even get injured so that we could go back to a previous stage than the one we were in. FOLLOWING THE TRAINING ROUTINE OF OTHER PERSON (NORMALLY PROFESSIONALS) Well, let’s think seriously about it, to tell the truth I really like running, however,I would never dare to follow the routine of a professional marathon runner, or I would never dare to follow a running routine of a person who makes a living running. Then,what crosses our minds to think that doing a bodybuilder routine, for example any of those published in any magazine we’ll obtain the same benefits as him, we tent to think that if they have built such bodies following that routine,we’ll also obtain almost the same benefits but in a smaller proportion, and the truth is that it doesn’t work this way, what will happen is that we’ll get injured or simply that we won’t tolerate all that volume of training,and consequently we won’t progress, then,if you follow any routine, whether it is obtained from a magazine,from the internet,from a website or from wherever the source, try to find a routine adapted to you, try to find a tailored routine adapted to your characteristics, and above all adapted to your limitations when it comes to progress, don’t follow other people’s routine because someone say so,because that way you won’t get results. Well fellows, it’s all what I wanted to tell you about these seven mistakes,as you can see they are very typical, so I hope you understand them, I hope you can apply them and honestly,thanks for your thumbs up, it really motivates me to continue making these kind of videos. Greetings and hugs.