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You see the same people in the gym day after day, week after week, and they never look any different, which is okay if that is their goal. But for most it isn’t. Most people lift weights to get bigger and stronger. After years of seeing these types of people come and go, but never grow, I’ve identified the 5 most common muscle building mistakes that will hold you back forever.
The first and probably the most common is doing too many reps. If doing a lot of reps was the way to build size wouldn’t carpenters have arms like Arnold did? Or wouldn’t marathon runners have huge legs? Only doing high rep (anything over 8) work outs will NEVER allow you to add size and mass.
Secondly most people do not use enough weight. This is partially because of the high rep counts they do. The idea of “lifting big to get big” seems so obvious, yet few do it. Who is bigger and stronger, the person who lifts 500 lbs once or the person who lifts 100 lbs 5 times? They both move 500 lbs of weight, but the mass building effect of each is totally different. You will never add mass or get stronger if you don’t try lifting weight amounts that you presently can’t! How does anybody ever think their muscles will grow to handle loads that they never try to lift? It is the essence of muscle building!
Thirdly, most people lack the workout routine necessary to build muscle. The workouts they do seem to have no rhyme or reason. Building muscle requires a plan. Your workouts should follow that plan. You can not show up at the gym and begin doing stuff and expect it to have a positive effect on your physique. Until you adopt a muscle building plan and stick to it any gain you get will be by sheer effort and luck.
The fourth common error I see is you can not, efficiently build mass and lose weight/fat at the same time. One, the other, but most likely both, will fail. This means lifting for mass gains and doing a lot of cardio exercise simultaneously will undermine your efforts. And not why you think. It has nothing to do with calorie burn. Adding muscle to your body requires a MAXIMUM effort in the weight room. If you have the energy to do a bunch of cardio before or after your lifting, then you left mass building in the gym. You should be physically spent after a muscle building session. And most definitely don’t dilute a lifting session by doing cardio first.
The last common mistake I see people make is related to the previous one. Some people try to make the case that cardio workouts done on non-lifting days is the answer to the above problem. I will say it’s better than doing it the same day, but the truth really is that you need to rest 100% on your non-lifting days because it is on these days that your muscles actually do their growing. Allowing your muscles to recover is the only way you are strong enough to go back in the gym and lift more than you did before.
Which is what muscle building is all about, isn’t it?body { background: #FFF; }
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How to Build Muscle for Bigger Arms
With shirt sleeve weather here, the desire for bigger arms increases. Everyone knows the basic arm exercises, but it’s how you assemble an entire workout for arms that matters. Understand that there are variables in training that affect how successful things will be that have nothing to do with the actual weight lifting routine itself. If applied properly though, this arm blasting session will add inches to your arms. Unlike some, I do not work m...
[Posted: 2010-01-14 21:50:03]
Free Weights vs. Machines: The Facts
Apparently there is much confusion amongst a lot of people over which builds muscle faster and “better”. When it comes to muscle building, for people like me, who have been weight lifting for 20 plus years, the answer is simple. And it’s not what you think. I used to play a lot of golf. But I don’t anymore for two reasons. The first is I have gotten large in the chest and shoulder region and no longer have the ability to make a proper turn. The ...
[Posted: 2010-01-14 21:50:03]
Get Ripped for This Summer
Spring is around the corner and most peoples thoughts turn to wanting to look good wearing their summer clothes. Now is the time to start your body’s fat burning furnace to lean out for swimsuit and shirtless weather. These very simple fat burning weight loss tips will help you get there. The human body is an amazing thing. It is “hard wired” for survival. One of the major contributing factors to our ...
[Posted: 2010-01-14 21:50:03]
How to Set Higher Personal Bests Every Week
If you are a low rep high weight lifter, then you know what your bests are for most exercises. With proper diet and rest this lifting style is best suited for mass gains and ever increasing strength. There is a technique to speed up your ...
[Posted: 2010-01-14 21:50:03]
How Long Before I Start Seeing Results?
Without a doubt this is the most often asked question of everybody who is relatively new to weight lifting and fitness. If only the asker new what a complex can of worms they had opened by asking. Before I even attempt to answer, let’s look a little deeper at the QUESTION itself. Imagine for a moment that you have made the wise and informed decision to start planning for your retirement. After a little research you decide on a particular investment vehic...
[Posted: 2010-01-14 21:50:03]
How to Feel your Abs Work
Working out is just that. Done properly it is work, and there is nothing worse than to think you are working for nothing. Two of my favorite ab exercises are bridges and side planks. These are very effective at engaging all your core muscles. The problem for me is that there isn’t really a “burn” with these moves. I like to KNOW that I am muscle building. This is the move that I use to get it in my midsection. First I do not mean to diminis...
[Posted: 2010-01-14 21:50:03]
How to Get Big Arms
The reasons for wanting big arms are many and obvious. Arms rank second to a flat stomach as the most noticed and sought after fitness goal. The vast majority of people make three consistent mistakes in training for big arms. Depending on your curren...
[Posted: 2010-01-14 21:50:03]
Isolation vs. Compound: The Rule of Thumb You Should Know and Follow
When it comes to your workouts, efficiency matters. You probably have limited time, and I know you have limited energy. There is a way to know when you should be doing isolation exercises instead of compound moves. Compound exercises form the foundation of every muscle building workout. Compound moves involve the use of more than one joint and work more than one muscle. Things like the ...
[Posted: 2010-01-14 21:50:03]
The Magic Bullet of Muscle Building
body { background: #FFF; } When the winter coats are no longer necessary, people come to the realization that it's that time of year again. Less clothes means more insecurities about how we look. As someone who tries to stay in good shape year round I have a handle on the things necessary to keep my body close to where I like it. Naturally newcomers, and even more so, people who struggle to alter their physique and health, ofte...
[Posted: 2010-01-14 21:50:03]
How Much Protein Do You Really Need to Build Muscle
I can not believe the amount of misinformation there is on this topic. Depending on your source you will read everything from the governments RDA of .36 gram per pound of body weight, to some bodybuilding sites that go as high as 2 grams per pound and everything in between. The answer is “in between”. But there is more to it than that. Once you have a little understanding it’s quite simple to figure out the right amount of protein that YOU need to...
[Posted: 2010-01-14 21:50:03]
The Scales are Your Worst Enemy
I am currently on a mission to get lean. A common response is, "I know what you mean, I'm trying to lose weight as well. How often do you weigh yourself?" Polite, but clueless. Though getting lean will probably result in me weighing less, that isn't the objective. Therefore why would I weigh myself? So, if you are "trying to lose weight" is that the "right" mind set, and should you be weighing yourself? Let me give you two e...
[Posted: 2010-01-14 21:50:03]
Finding the Right Mix in Muscle Building at 50
Muscle building is a continuum. There is no “end” to it. You can always build more muscle than you have. What makes this really challenging is that the process by which you efficiently build muscle changes as you move through the continuum. Beginning lifters should use different training parameters than professionals. A further complicating factor is that your body is a variable as well. How do you account for that? For example your body type makes a...
[Posted: 2010-01-14 21:50:03]
The Best Muscle Building Bicep Exercise
Large arms are created with a combination of triceps and bicep work. But it is the bicep muscle that peoples eyes focus on, hence extra attention should be given to this all important “mirror” muscle. Though all bicep exercises involve the curling motion, I have found one to be significantly better for building the mass and peak ...
[Posted: 2010-01-14 21:50:03]
The Most Important Muscle Building Item in the Gym is the Least Used
People walk right past what could and should be the most important item in the gym everyday without even realizing that it is a key to mass building success. If you use this every time you workout you will actually begin to obtain the body that you think you are building, but probably aren’t, and can’t figure out why. The entire field of muscle building boils down to one very simple concept. Break the muscle down with X amount of weight so that when it ...
[Posted: 2010-01-14 21:50:03]
The 5 Most Common Muscle Building Mistakes
You see the same people in the gym day after day, week after week, and they never look any different, which is okay if that is their goal. But for most it isn’t. Most people lift weights to get bigger and stronger. After years of seeing these types of people come and go, but never grow, I’ve identified the 5 most common muscle building mistakes that will hold you back forever. The first and probably the most common is doing too many reps...
[Posted: 2010-01-14 21:50:03]
Is Protein Supplementation Necessary to Build Muscle?
This website is about learning how to build muscle by weight lifting. I give you a path to follow that has worked for me, and I think will work for everyone. I believe in certain bodybuilding truths. So the honest answer to this question is that it depends. What it depends on is how seriously do you wish to take getting fit and building muscle? It is widely accepted that protein provides the building blocks necessary for your ...
[Posted: 2010-01-14 21:50:03]
What are Pyramided Sets?
In the event you are a real beginner, and we all were at one time, let me first get a little terminology out of the way. An exercise is the movement, or lift, that you are doing. A set is the actual act of moving the weight a certain amount of times, and a rep is the 1 time movement of the weight. So a “set of 8 reps of bench press” ...
[Posted: 2010-01-14 21:50:03]
When To Work Your Biceps
Like anyone, I notice bulging arms on someone as evidence that they build muscle. They also look great, which is why so many people, guys in particular, work them a lot. It’s also very easy to grab a set of dumbbells and knock out a couple sets of curls anywhere, anytime. That said you’ll notice in my “How To Build Muscle Weight Lifting...
[Posted: 2010-01-14 21:50:03]
When To Work Your Biceps - Part 2
I have received numerous requests to be a bit more specific with my thoughts on this matter. Before reading this article please read the first part to give yourself the proper context. Like any advice about muscle building, consider the source, and realize that any generalizations that are made, are just that. You can feel free to do ...
[Posted: 2010-01-14 21:50:03]
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