6 Common Mistakes that Stop you from Building Muscle Rapidly
One of the main reasons why most weight lifters fail to achieve rapid
muscle gains is because they DO NOT give their muscles enough time
to RECOVER and then GROW!
This is called overtraining.
Muscles ONLY grow when they've had enough TIME and NUTRIENTS to recover
first and then grow.
A few signs that will tell you whether you're overtraining are: -
1. You feel tired
2. You don't feel like training
3. You lose your appetite
4. You lose weight
If your weight lifting program involves any of the following it will
probably lead to overtraining: -
1. More than 10 sets on any muscle group
Don't be confused by the HUGE guys in your gym that do 10 sets of
150 kg's on the bench press. These guys have either been working out
for a VERY long time OR they're not using natural body building techniques
to achieve their extraordinary results.
2. More than 2 exercises for any muscle group
Let's say for example that you're training your chest. To NOT over
train your muscles and to work your entire chest you ONLY need to
do the bench press and incline bench press. You DO NOT also need to
do the pec deck and decline bench press. These extra exercises will
lead to overtraining.
3. Training sessions of greater than an hour
The ideal weight training program should consist of 5-6 exercises,
3-5 sets, and 4-7 and/or 7-11 reps. This should not take longer than
an hour. Push yourself any harder and you're likely to over train
4. Continually increasing the amount of sets performed
If in week one you do 3 sets, week 2, 4 sets, week 3, 5 sets, week
4, 6 sets and continually increase sets performed your muscles will
eventually break down. The trick is to perform 3 sets in week 1, 4
sets in week 2, 5 sets in week 3 and then revert back to 3 sets in
5. Poor Diet
Your muscles need both carbohydrates and protein to grow. You should
be eating at least 3 apples and the equivalent of 5 eggs both before
and after each weight lifting session.
6. Less than 8 hours sleep
Your body does most of its muscle building while you're sleeping.
Ryan Hough's website reveals specific weight lifting and nutritional
programs for YOU! Get FREE fitness tools and e-books when you join