{"id":6870,"date":"2024-08-13T20:46:04","date_gmt":"2024-08-13T18:46:04","guid":{"rendered":"https:\/\/fialasgym.com\/?p=6870"},"modified":"2025-11-14T19:11:01","modified_gmt":"2025-11-14T18:11:01","slug":"jake-chyby-delate-pri-budovani-svalu","status":"publish","type":"post","link":"https:\/\/fialasgym.com\/en\/jake-chyby-delate-pri-budovani-svalu\/","title":{"rendered":"What mistakes do you make when building muscle?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"6870\" class=\"elementor elementor-6870\">\n\t\t\t\t        <section class=\"elementor-section elementor-top-section elementor-element elementor-element-315d7e7 elementor-section-boxed elementor-section-height-default elementor-section-height-default pxl-row-scroll-none pxl-section-smoke_particles-no pxl-bg-color-none pxl-section-overlay-none pxl-column-overflow-hidden-no\" data-id=\"315d7e7\" data-element_type=\"section\">\n\n                \n                <div class=\"elementor-container elementor-column-gap-no\">\n                <div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-920a222 pxl-column-none pxl-section-offset-none\" data-id=\"920a222\" data-element_type=\"column\">    \r\n        <div class=\"elementor-widget-wrap elementor-element-populated\">\r\n                             \r\n            \t\t<div class=\"elementor-element elementor-element-4031004 elementor-widget elementor-widget-pxl_text_editor\" data-id=\"4031004\" data-element_type=\"widget\" data-widget_type=\"pxl_text_editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"pxl-text-editor\">\n\t<div class=\"pxl-item--inner\" data-wow-delay=\"ms\">\n\t\t<div data-subtree=\"aimfl,mfl\" data-processed=\"true\">When building muscle, the most common mistakes are\u00a0<strong class=\"Yjhzub\" data-processed=\"true\">incorrect exercise technique, insufficient load or overtraining, poor diet with insufficient protein and calories, and neglecting recovery<\/strong>. Other common errors include <strong class=\"Yjhzub\" data-processed=\"true\">low variability of exercises, incomplete range of motion, irregularity of training and lack of a specific training plan<\/strong><\/div>\t\t\n\t<\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6cf36d7 elementor-widget elementor-widget-pxl_image\" data-id=\"6cf36d7\" data-element_type=\"widget\" data-widget_type=\"pxl_image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"pxl_image-6cf36d7-6995\" class=\"pxl-image-single  style-default\" data-wow-delay=\"ms\" >\r\n    <div class=\"pxl-item--inner\" data-wow-delay=\"120ms\">\r\n        \r\n                                <div class=\"pxl-item--image\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/fialasgym.com\/wp-content\/uploads\/2023\/08\/blog-single1.jpg\" class=\"no-lazyload attachment-full\" alt=\"\" \/>                                            <\/div>\r\n                            \r\n            <\/div>\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c46541c elementor-widget elementor-widget-pxl_heading\" data-id=\"c46541c\" data-element_type=\"widget\" data-widget_type=\"pxl_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"pxl-pxl_heading-c46541c-1305\" class=\"pxl-heading\">\n\t<div class=\"pxl-heading--inner pxl-heading--bottom\">\n\t\t\t\t<h3 class=\"pxl-item--title\" data-wow-delay=\"ms\">\n\t\tERRORS IN TRAINING\t\t\n\t\t<\/h3>\n\t\t\t\t\t\t<\/div>\n\t<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-100ba76 elementor-widget elementor-widget-pxl_text_editor\" data-id=\"100ba76\" data-element_type=\"widget\" data-widget_type=\"pxl_text_editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"pxl-text-editor\">\n\t<div class=\"pxl-item--inner\" data-wow-delay=\"ms\">\n\t\t<ul class=\"KsbFXc U6u95\" data-processed=\"true\"><li data-hveid=\"CAQQAA\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Bad technique:<\/strong> Exercising with too high a load or without learning proper technique can lead to injury and decreased efficiency.<\/span><\/li><li data-hveid=\"CAQQAQ\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Low load:<\/strong> Exercising with low weight is suitable for endurance, but for muscle growth it is necessary to gradually increase the load (about 65 % - 85 % maximum).<\/span><\/li><li data-hveid=\"CAQQAg\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Overtraining:<\/strong> Too frequent exercise without sufficient recovery leads to overload and hinders muscle growth.<\/span><\/li><li data-hveid=\"CAQQAw\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Inconsistency and irregularity:<\/strong> Regular training and discipline are essential, otherwise you cannot expect consistent results.<\/span><\/li><li data-hveid=\"CAQQBA\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Lack of variability:<\/strong> Repeating the same exercises over and over leads to stagnation and muscle imbalances. It is important to vary the training.<\/span><\/li><li data-hveid=\"CAQQBQ\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Incomplete range of motion:<\/strong> Except in specific cases, full range of motion exercises are necessary to stimulate the entire muscle.<\/span><\/li><li data-hveid=\"CAQQBg\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Missing training plan:<\/strong> Without a clear plan and progress monitoring, it is impossible to progress effectively.<\/span><span class=\"uJ19be notranslate\" data-wiz-uids=\"O528Ve_22,O528Ve_23,O528Ve_24\" data-processed=\"true\"><span class=\"vKEkVd\" data-animation-atomic=\"\" data-processed=\"true\">\u00a0<\/span><\/span><\/li><\/ul>\t\t\n\t<\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-296bbef elementor-widget elementor-widget-pxl_link\" data-id=\"296bbef\" data-element_type=\"widget\" data-widget_type=\"pxl_link.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t    <ul id=\"pxl-link-pxl_link-296bbef-2299\" class=\"pxl-link pxl-link-l1  style-default type-vertical\" data-wow-delay=\"ms\">\r\n                        <li>\r\n                    <a class=\"\" >\r\n                        <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"14\" viewbox=\"0 0 24 14\" fill=\"none\"><path d=\"M18.1875 1.5625L11.625 8.07812L10.1719 6.625L16.7344 0.109375L18.1875 1.5625ZM22.5469 0.109375L24 1.5625L11.625 13.8906L5.90625 8.125L7.3125 6.67188L11.625 10.9375L22.5469 0.109375ZM0 8.125L1.5 6.67188L7.21875 12.4375L5.76562 13.8906L0 8.125Z\" fill=\"#FF4D24\"><\/path><\/svg>                        <span>POOR TECHNIQUE, LOW LOAD, OVERTRAINING<\/span>\r\n                    <\/a>\r\n                <\/li>\r\n                        <li>\r\n                    <a class=\"\" >\r\n                        <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"14\" viewbox=\"0 0 24 14\" fill=\"none\"><path d=\"M18.1875 1.5625L11.625 8.07812L10.1719 6.625L16.7344 0.109375L18.1875 1.5625ZM22.5469 0.109375L24 1.5625L11.625 13.8906L5.90625 8.125L7.3125 6.67188L11.625 10.9375L22.5469 0.109375ZM0 8.125L1.5 6.67188L7.21875 12.4375L5.76562 13.8906L0 8.125Z\" fill=\"#FF4D24\"><\/path><\/svg>                        <span>INCONSISTENCY, IRREGULARITY, LACK OF VARIABILITY<\/span>\r\n                    <\/a>\r\n                <\/li>\r\n                        <li>\r\n                    <a class=\"\" >\r\n                        <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"14\" viewbox=\"0 0 24 14\" fill=\"none\"><path d=\"M18.1875 1.5625L11.625 8.07812L10.1719 6.625L16.7344 0.109375L18.1875 1.5625ZM22.5469 0.109375L24 1.5625L11.625 13.8906L5.90625 8.125L7.3125 6.67188L11.625 10.9375L22.5469 0.109375ZM0 8.125L1.5 6.67188L7.21875 12.4375L5.76562 13.8906L0 8.125Z\" fill=\"#FF4D24\"><\/path><\/svg>                        <span>LOW PROTEIN, POOR QUALITY FOOD, LACK OF RECOVERY<\/span>\r\n                    <\/a>\r\n                <\/li>\r\n            <\/ul>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-624c2fe elementor-widget elementor-widget-pxl_text_editor\" data-id=\"624c2fe\" data-element_type=\"widget\" data-widget_type=\"pxl_text_editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"pxl-text-editor\">\n\t<div class=\"pxl-item--inner\" data-wow-delay=\"ms\">\n\t\t<p>Errors in diet and recovery<\/p><ul class=\"KsbFXc U6u95\" data-processed=\"true\"><li data-hveid=\"CAYQAA\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Insufficient protein and calorie intake:<\/strong> For muscle growth, an energy surplus and enough protein (1-2 g per kg of body weight) is necessary, otherwise the body does not have the building material and energy for growth.<\/span><\/li><li data-hveid=\"CAYQAQ\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Poor choice of food:<\/strong> Excessive intake of simple sugars and unhealthy fats hinders muscle growth.<\/span><\/li><\/ul>\t\t\n\t<\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d59324 elementor-widget__width-auto elementor-widget-laptop__width-initial elementor-widget elementor-widget-pxl_image\" data-id=\"1d59324\" data-element_type=\"widget\" data-widget_type=\"pxl_image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"pxl_image-1d59324-8181\" class=\"pxl-image-single  style-default\" data-wow-delay=\"ms\" >\r\n    <div class=\"pxl-item--inner\" data-wow-delay=\"120ms\">\r\n        \r\n                                <div class=\"pxl-item--image\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/fialasgym.com\/wp-content\/uploads\/2023\/08\/blog-single33.jpg\" class=\"no-lazyload attachment-full\" alt=\"\" \/>                                            <\/div>\r\n                            \r\n            <\/div>\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72db8f7 elementor-widget__width-auto elementor-widget-laptop__width-initial elementor-widget elementor-widget-pxl_image\" data-id=\"72db8f7\" data-element_type=\"widget\" data-widget_type=\"pxl_image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"pxl_image-72db8f7-4422\" class=\"pxl-image-single  style-default\" data-wow-delay=\"ms\" >\r\n    <div class=\"pxl-item--inner\" data-wow-delay=\"120ms\">\r\n        \r\n                                <div class=\"pxl-item--image\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/fialasgym.com\/wp-content\/uploads\/2023\/08\/blog-single4.jpg\" class=\"no-lazyload attachment-full\" alt=\"\" \/>                                            <\/div>\r\n                            \r\n            <\/div>\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5dea6f0 elementor-widget__width-auto elementor-widget-laptop__width-initial elementor-widget elementor-widget-pxl_image\" data-id=\"5dea6f0\" data-element_type=\"widget\" data-widget_type=\"pxl_image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"pxl_image-5dea6f0-1879\" class=\"pxl-image-single  style-default\" data-wow-delay=\"ms\" >\r\n    <div class=\"pxl-item--inner\" data-wow-delay=\"120ms\">\r\n        \r\n                                <div class=\"pxl-item--image\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/fialasgym.com\/wp-content\/uploads\/2023\/08\/blog-single5.jpg\" class=\"no-lazyload attachment-full\" alt=\"\" \/>                                            <\/div>\r\n                            \r\n            <\/div>\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d6b808a elementor-widget elementor-widget-pxl_text_editor\" data-id=\"d6b808a\" data-element_type=\"widget\" data-widget_type=\"pxl_text_editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"pxl-text-editor\">\n\t<div class=\"pxl-item--inner\" data-wow-delay=\"ms\">\n\t\t<ul class=\"KsbFXc U6u95\" data-processed=\"true\"><li data-hveid=\"CAYQAg\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Insufficient regeneration:<\/strong> Muscles grow during rest, not during training. It is necessary to have at least one day a week completely free.<\/span><\/li><li data-hveid=\"CAYQAw\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Nutrient neglect:<\/strong> Nutrient deficiencies, especially during periods of illness, can lead to loss of muscle mass.<\/span><span class=\"uJ19be notranslate\" data-wiz-uids=\"O528Ve_2w,O528Ve_2x,O528Ve_2y\" data-processed=\"true\"><span class=\"vKEkVd\" data-animation-atomic=\"\" data-processed=\"true\">\u00a0<\/span><\/span><\/li><\/ul>\t\t\n\t<\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59e7973 elementor-widget elementor-widget-pxl_image\" data-id=\"59e7973\" data-element_type=\"widget\" data-widget_type=\"pxl_image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"pxl_image-59e7973-1400\" class=\"pxl-image-single  style-default\" data-wow-delay=\"ms\" >\r\n    <div class=\"pxl-item--inner\" data-wow-delay=\"120ms\">\r\n        \r\n                                <div class=\"pxl-item--image\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/fialasgym.com\/wp-content\/uploads\/2023\/08\/blog-single2.jpg\" class=\"no-lazyload attachment-full\" alt=\"\" \/>                                            <\/div>\r\n                            \r\n            <\/div>\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-42950da elementor-widget elementor-widget-pxl_text_editor\" data-id=\"42950da\" data-element_type=\"widget\" data-widget_type=\"pxl_text_editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"pxl-text-editor\">\n\t<div class=\"pxl-item--inner\" data-wow-delay=\"ms\">\n\t\t<p><span class=\"T286Pc\" data-sfc-cp=\"\" data-complete=\"true\"><strong class=\"Yjhzub\" data-complete=\"true\">Ignoring rest days:<\/strong> Days off are essential for repair and growth of muscle tissue. Training the same muscle group every day is counterproductive.<\/span><\/p><div class=\"Y3BBE\" data-sfc-cp=\"\" data-hveid=\"CAoQAA\" data-complete=\"true\" data-processed=\"true\">Avoiding these common mistakes and focusing on <strong class=\"Yjhzub\" data-complete=\"true\" data-processed=\"true\">consistency, proper technique and a balanced diet and rest<\/strong> will help you achieve your goals in building muscle mass.<\/div>\t\t\n\t<\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t            <\/div>\r\n        <\/div>\r\n        \t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>P\u0159i budov\u00e1n\u00ed sval\u016f se chybuje nej\u010dast\u011bji v\u00a0nespr\u00e1vn\u00e9 technice cvi\u010den\u00ed, nedostate\u010dn\u00e9 z\u00e1t\u011b\u017ei nebo naopak p\u0159etr\u00e9nov\u00e1n\u00ed, \u0161patn\u00e9m j\u00eddeln\u00ed\u010dku s nedostatkem b\u00edlkovin a kalori\u00ed, a zanedb\u00e1v\u00e1n\u00ed regenerace. Dal\u0161\u00ed \u010dast\u00e9 chyby zahrnuj\u00ed malou variabilitu cvik\u016f, ne\u00fapln\u00fd rozsah pohybu, nepravidelnost tr\u00e9ninku a absenci konkr\u00e9tn\u00edho tr\u00e9ninkov\u00e9ho pl\u00e1nu CHYBY V TR\u00c9NINKU \u0160patn\u00e1 technika: Cvi\u010den\u00ed s p\u0159\u00edli\u0161 vysokou z\u00e1t\u011b\u017e\u00ed nebo bez osvojen\u00ed spr\u00e1vn\u00e9 [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1610,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[6,7,8,9,10,11,12],"class_list":["post-6870","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-barbell","tag-fitness","tag-gym","tag-metabolism","tag-muscled","tag-weightloss","tag-yoga"],"_links":{"self":[{"href":"https:\/\/fialasgym.com\/en\/wp-json\/wp\/v2\/posts\/6870","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fialasgym.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fialasgym.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fialasgym.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fialasgym.com\/en\/wp-json\/wp\/v2\/comments?post=6870"}],"version-history":[{"count":7,"href":"https:\/\/fialasgym.com\/en\/wp-json\/wp\/v2\/posts\/6870\/revisions"}],"predecessor-version":[{"id":7144,"href":"https:\/\/fialasgym.com\/en\/wp-json\/wp\/v2\/posts\/6870\/revisions\/7144"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fialasgym.com\/en\/wp-json\/wp\/v2\/media\/1610"}],"wp:attachment":[{"href":"https:\/\/fialasgym.com\/en\/wp-json\/wp\/v2\/media?parent=6870"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fialasgym.com\/en\/wp-json\/wp\/v2\/categories?post=6870"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fialasgym.com\/en\/wp-json\/wp\/v2\/tags?post=6870"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}