10 Muscle Building Mistakes You Should Avoid At All Costs


No matter how easy professional bodybuilders and late-night infomercials make it look, building muscle is a difficult task.

Even those who are born with the right mix of genetics and live ten feet from a gym have to slug it out through months and years worth of hard work.

Steroids can provide a shortcut, but they are dangerous. You are better off taking the time to build muscle safely and naturally.

To safely and effectively build muscle, you will have to adhere to a strict regimen of not just lifting, but also diet and rest. The commitment to bodybuilding goes beyond a commitment to spending time at the gym. It is a lifestyle change.

The keyword in bodybuilding is technique. Proper technique can and will make all the difference when it comes to your personal safety, but its benefits go well beyond that.

Utilizing correct techniques will ensure that your hard work ultimately pays off, that you build muscle and definition where and how you want, and that lifting improves all aspects of your life without damaging other aspects of your health. Employing the right techniques starts with understanding what techniques are wrong and why.

Think of it as a variation on the saying “know thy enemy.” If you know what won’t work when it comes to diet, exercise, and drink, then it will be easier for you to stay on the path of things that do work. Here are ten muscle building mistakes that you should avoid at all costs.

1. Skipping the basics

For many amateur lifters, an average routine consists of countless sets of isolation exercises from every imaginable angle. They figure that since more can only be better, they can achieve their desired growth by simply pummeling each muscle group into submission.

Unfortunately, if they achieve anything at all, it will probably be a severe state of over-training, with only minimal gains.

Over-training occurs when muscles are stressed for extended periods of time without adequate rest and thus aren’t able to heal properly.

There are two ways to over-train a muscle. One is lifting too much and the other is lifting too often.

There’s a reason those basic compound movements that we’re all familiar with (like deadlifts and bench presses) are so universally effective. They force several muscle groups into action together, working even the smallest muscles that you can’t see and prompting your body to release more growth hormone.

If you’re so tired from leg extensions that you haven’t got the energy to spare for some squats, you’re missing out on some serious gains.

Note that over-training is not the same as overloading. Overloading is a technique in which you periodically increase either the intensity or the duration of an exercise (by no more than 10% in either case) for a short period of time. This is a legitimate muscle-building technique and one that, when used properly, can increase both strength and mass.

That said, overloading is an advanced technique that should only be used under guidance.

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