5 Muscle Building Mistakes you might be making
1) You Always Train in the Same Rep Range
The claim that muscle growth is maximized in a moderate rep range (6-12 reps per set) continues to be a source of debate in the fitness field. Although this theory is backed by some research, evidence on the topic remains far from conclusive. But for arguments sake let’s say that moderate reps are in fact best for gaining size. Does that mean that you should train exclusively in this narrow rep range? The answer is an unqualified, “No!”
2) You Use the Same Exercises Every Day
Most people have a limited number of favorite exercises that are staples in their routine. That’s human nature. While it’s okay to have your old stand-bys, they shouldn’t be performed at the exclusion of other movements.
Changing up your exercise selection has a couple of important benefits from a mass-building standpoint. For one, it helps to prevent the so-called “repeated-bout effect” whereby muscles become accustomed to the continual use of the same movements, making them increasingly resistant to trauma.
3) You Over- or Under-Isolate Your Muscles
When it comes to exercise selection, there are two basic camps. On one end of the spectrum are those who preach that the only way to get big is by performing the “big lifts” such as squats, presses, and rows. On the other end of the spectrum are those who claim that key to muscle-building is “isolating” muscles with flys, curls, extensions, and the like. Who’s right?
Realize that this isn’t an either-or debate; the two types of movements are in fact complementary. Multi-joint exercises involve large amounts of muscle and therefore are highly efficient for packing on mass.
4) You Always Follow the Straight and Narrow (Sets)
Typical resistance training routines involve performing “straight” sets where you do a set, rest, perform another set of the same exercise, rest, and then continue in this fashion throughout each exercise in your workout.
There’s nothing “wrong” with the basic approach; straight sets can and perhaps even should form the foundation of your routine. But it’s also good to mix things up a bit with some specialized techniques.
5) You Do Too Much Cardio
A goal of many lifters is to increase muscle development while simultaneously reducing body fat levels. In an attempt to accelerate fat loss, cardio is frequently ramped up while performing intense resistance training. Adding some aerobic training a muscle-building routine isn’t necessarily a bad thing. Overdoing it, however, certainly is.