How to Build Muscle
How about how not to build muscle?
Far more people start working out and then quit than those that start working out and stick with it. How many people have you seen come and go at your gym? In fact, I’ll bet there are just a handful of dedicated lifters. And of those handful of dedicated lifters, only a few make solid, continuous gains year after year. Are you one of them? If not, it’s time for you to get focused and stop sabotaging your progress.
Here are 12 fatal mistakes new and experienced lifters alike are guilty of.
1. Missing Workouts
No Train – No Gain! The Cardinal Sin that many lifters make. Never miss a workout – ever! A missed workout can never be made up. Have a schedule and stick to it – at all costs. Time waits for no one.Show me someone who misses workouts, and I’ll show you someone who really isn’t serious about their training.
2. Missing Meals
Feeding your muscles is a priority. Design an optimum meal plan and stick to it! Muscle growth absolutely, unequivocally requires proper nutrition. Screw this up, and you’ll screw yourself out of a chance to grow. Like a missed workout a missed meal can’t be made up. When you miss a meal, you miss the opportunity to fuel muscle growth.
3. Not Enough Intensity
Muscle growth stimulation is directly related to the intensity level you train at. Train with half-ass intensity, and you’ll get half-ass results. Always strive to train harder than your previous workout – always! Progressive intensity increases are the key to continued gains.
4. Not Training Heavy Enough
Big muscles require big weights. Don’t let anyone tell you any differently. If you want to pack on muscle, you must – absolutely must – train heavy. Use a weight that will allow you to do between 4 and 6 reps. If you can get more than 6 reps, it’s time to move up in weight. Never make an excuse not to go heavy.
5. Not Enough Protein
Of the 3 macro-nutrients, protein, carbs, and fat, only one goes directly toward building muscle, and that’s protein. Protein is the single most important nutrient supporting muscle growth. Make absolutely sure you are getting the protein your muscles need for maximum growth and repair. Since protein is the most important nutrient for muscle growth, it only makes sense to use the absolute best protein made – MyoGenin.[irp]
6. Always Trying a New Training Routine
Skipping from one training program to another will do nothing to maximize muscle growth. Nothing replaces a maximum effort. Max-OT is a science-based training routine that forces your muscles to grow each and every workout. Live it!
7. Failing to Time Your Nutrient Intake
The Anabolic Nutrient Timing Factor is your “Free-Lunch” to maximum muscle growth. Failure to follow this scientific method of nutrient delivery is like taking a pass on new muscle. Study the ANTF and make it an integral part of every workout.
8. Talking Too Much During Your Workout
Shut up and train. Don’t be that dick in the gym that just won’t shut up. Maximum effort requires total focus and concentration. You can’t do that running your mouth. Train first, talk later.
9. Marathon Workouts
Get rid of the two to three-hour workouts. Long workouts induce fatigue at the expense of overload. Not only is it a poor way to build muscle, but it also invites injury. Keep your workouts short, heavy, and intense. That’s what builds muscle.
10. Training Too Often
One thing you must realize is that you don’t grow in the gym. Growth takes place during recovery. Training too often interrupts recovery and limits growth. In severe cases, you’ll get weaker and lose muscle mass.
11. Wasting Time, Money, and Effort on Miracle Supplements
Only a handful of supplements are shown by science to work. There are more over-hyped, worthless supplements on the market today than there have ever been. Regulations in the nutrition industry are seldom enforced. This has left the gate open for con men and hucksters to steal your money. And they are doing it at every turn of the page.
12. Relying on the Magazines for Training Advice
Bad move. Unfortunately, the magazines have little if anything constructive to offer. In fact, the magazines aren’t good for much except a little T&A action. And the ads! You won’t find more hocus-pocus anywhere.
Steering clear of the magazines will keep you on the straight and narrow. You won’t be inclined to waste your time on nonproductive training routines or get seduced by the ever-increasing ads for supplements that promise you everything and deliver nothing.