Why don't you manage to build muscle while you are diligent in exercising?

Building muscle isn't easy, but there are ways to get there. Unfortunately, some people who are diligent in exercising still can't have the muscles they want. Many men feel that it is futile to do regular exercise because they have never gotten strong and big muscles. Don't feel like that just yet, there are some mistakes that you may not be aware of while exercising. Anything? Check out the answer here and start correcting the error.

Mistakes in sports that lead to failure to build muscle

1. Repetition (reps) is wrong

The optimal number of repetitions for maximizing muscle growth is around 6-12 reps per set. However, the number of times the repetition can vary, depending on what sport you are.

Usually for sports or strenuous movements, not too much repetition. About 1-5 reps per set may be sufficient. Meanwhile, if the exercise is light, take the example as limited to walking, of course you have to do more repetitions so you can build muscle, for example 18-20 times.

2. Lack of carbohydrates

Maria-Paula Carrillo, MS, RDN, a nutrition and food expert, says that just focusing on protein intake alone will not help you build muscle. If you consume too much protein, there is a high chance that you will not be getting enough carbohydrates.

Carbohydrates are important for providing more energy when you exercise and for actually building muscle. However, not only that, carbohydrates also help rebuild muscle tissue in a fast time, which is an important part of muscle growth.

3. The same practice

Your muscles need to vary in their movements during exercise. If you only do exercises with the same muscles and in the same way, your muscle movement will be limited, that's all.

You need to change your exercise program every 6-8 weeks. To challenge yourself even more, make sure you are also working on the muscles that are still weak.

4. Too often cardio

Cardio exercises that increase your heart rate are an essential component of any workout routine. However, too much cardio will actually burn the muscle tissue that you worked so hard to do before.

If your goal is to increase muscle size and strength, cardio should be moderate. Katty Fraggos, a personal trainer suggest to do cardio exercise only 2 days a week, not every day. The rest can be filled with muscle building exercises such as lifting weights. It can really help you build muscle fast.

5. Lack of rest

If you don't get enough sleep, exercise too often, or don't take the time to rest between exercises, this can actually prevent you from building muscle. Lack of sleep can increase the levels of cortisol (stress hormone) in the body. This hormone has a negative impact on muscle growth.

Coen S. Hewes, a personal trainerand nutritionists say that to build muscle, the body needs to break down the fibers in the muscles and then they will grow back in more or in a different type of muscle fiber.

Without adequate rest, muscles don't have time to repair damaged cells and grow stronger. So, don't forget to keep resting so that your muscles form faster.