5 Common Muscle-Building Mistakes Hampering Your Newbie Gains

Newbie gains are the rapid increases in muscle mass when people with little to no previous weightlifting experience begin lifting weights.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Jan 04, 2023 11:46 IST
5 Common Muscle-Building Mistakes Hampering Your Newbie Gains

Are you new to weightlifting or on a quest to gain muscle mass but are apprehensive about getting started? If yes, don't be. Because the odds of making massive muscle gains as a beginner are in your favour. This is due to a concept called beginner gains, also known as newbie gains. Newbie gains refer to the ability of new lifters to build larger muscles at a faster rate than more experienced lifters. If you're a newbie lifter, here's everything you need to know about newbie gains and common mistakes to avoid which can take a toll on your gains. 

What Are Newbie Gains?

The term "newbie gains" refers to the significant and sudden increases in strength and muscle mass of people who are new to weightlifting or are in their early stages of  lifting career. In addition to learning proper form, the strength that beginners develop in the beginning serves as a foundation. During the initial period, the goal should be to lift at 80% of your maximum capacity so that you can build strength and muscle mass at the same time. Moreover, the "newbie" phase does not last more than three months, so make sure that if you are sweating it out in the gym, you are not making the following mistakes.

Also Read: Cardio Or Weight Training: Which One Should Come First?

Muscle Building Mistakes To Avoid

Ignoring Big Muscle Groups

As a man, you gotta be lying if your goal is not to build big biceps and chest muscles. Without a doubt, the chest and biceps are popular body parts, but when it comes to beginning a lifting plan, your goal should be to train larger muscle groups, such as the back and legs. Why train more legs and back? For starters, both are the foundation of our bodies, and having a V-tape back makes a person look aesthetic. Similarly, legs are half of the body, and ignoring them at first may result in your legs looking more like chicken legs. Second, when you train your large muscle groups, small muscles are automatically worked. Finally, it helps you burn a lot of calories.

Not Performing Compound Moments

The initial phase is one of the best for learning compound moments and making the most of them. Compound moments are exercises that use more than two muscle groups at the same time. Squats, chest press, deadlifts, and overhead shoulder presses, for example, are all compound moments because they work several primary and secondary moments. The advantages of performing compound lifts are numerous. Firstly, it helps you build strength for other exercises. Second, they engage multiple muscles at the same time. Third, they increase muscle protein synthesis, which speeds up recovery. Finally, because you are new to these exercises, there is a high likelihood of more reward and less error.

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Bulking & Cutting

A person begins lifting to get fit, but as soon as he meets a gym bro, his goal shifts to either bulking or cutting. Bulking and cutting are bodybuilding concepts that professional bodybuilders use to ensure that they are gaining muscle mass. However, in starting, all you need to do is just build consistency. Once that is in place, gradually increase the weight on each exercise, and you will notice that your body is changing and you are making progress.

Getting Obsessed With Lifting

When a person begins lifting, they become addicted to the pump and lose sight of other factors. If you want to get in shape, you should devote equal time to cardio because it will help you boost your metabolism, resulting in more muscle growth. Similarly, don't jump right into the workout; instead, warm up before beginning and cool down once you've finished lifting weights. 

Stop Ego-Lifting

We lifters always want to be known as strongmen by lifting the heaviest weight. In the gym, this is known as ego lifting: when a person lifts weight blindly, compromising his form and technique. The majority of injuries are the result of ego lifting. Remember that at first, all you need to do is lift 60% to 80% of your maximum capacity, depending on how you feel. Moreover, as this lifting stimulus is new to your body, you will make gains even if you do not go heavy.

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