The 10 Worst Muscle Building Mistakes that you should avoid. These mistakes are common for beginners that are starting to look into how to build muscle as well as advanced. If you're looking for the best bulking and muscle growth diet/workout you should first make sure you're not making these mistakes
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Mistake 1 - Always Sticking to The Same Rep Range: 0:57
Mistake 2 - Undervaluing The Importance of Food: 2:53
Mistake 3 - Having Too Low of a Meal Frequency (Intermittent Fasting): 4:24
Mistake 4 - Overvaluing Supplementation: 5:44
Mistake 5 - Not Trying to Develop Neuromuscular Connection: 6:52
Mistake 6 - Working Out Too Much: 7:39
Mistake 7 - Avoiding Intense Weight Training Sessions: 8:57
Mistake 8 - Not Switching Up Your Training Style (Drop, super, tri sets): 9:58
Mistake 9 - Not Realizing Barbells and Dumbbells Are THE BEST: 10:48
Mistake 10 - Not Allowing Your Gains to Stack Up: 11:27
I've spent years trying to build muscle naturally and let me start by saying it's not easy. There's so much misinformation out there on how to build muscle as a natural and even if you were to find the right information there's so much of it that it's easy to get overwhelmed and not take action. I felt that first hand as ive gone through phases where my goal was to strictly be as bulky as possible and other phases where the goal was to get as lean as possible. Over the years of going through dirty bulks, clean bulks, cutting phases, trying different supplements, as well as constantly modifying my workout plan I went through a lot of trial and error. And I want you to avoid making the same mistakes that I did so you can see results as fast as possible by focusing on the things that truly matter when it comes to building muscle while ignoring the rest. So today I want to go over the 5 biggest muscle building mistakes that you're probably making that are preventing you from seeing the gains you deserve. Let's jump right In and start with the biggest workout related mistake that beginners and advanced people make. Always sticking to the same rep range. There is a rep range that is believed to better for building muscle and even though there's a lot of debate about what the best rep range is most people will agree that it falls somewhere between 6 to 12 reps. The best results that I noticed were always within a narrower rep range of 5 or 6 to 8 reps. However by constantly sticking to this same rep range you're going to have a lot of trouble making progress especially after you're no longer a beginner and results start slowing down. This is why you want to spend time with three different rep ranges low moderate and high. Your moderate rep range could be 6 to 8 reps. Your low rep range wlcould be roughly 3 to 4 reps and your high rep range could be 12 to 15 reps. You would spend two to three weeks working on each rep range and you would do this because each rep range has benefits that will transfer over to the other rep ranges helping you get stronger and build muscle faster. The three to four rep range allows you to lift a much heavier weight which will then make the weight that you were using for your moderate and higher rep ranges a lot easier allowing you to lift heavier weights for those rep ranges as well. With a high rep range of 12 15 or even 20 reps you'll be increasing your endurance and your body will adapt to an increased production of lactic acid. This will help you squeeze out extra reps at the moderate rep range and even the low rep range with the very heavyweight. Breaking up your work out into periods of low moderate and high rep ranges is known as periodization and this will allow you to continuously increase the intensity of your workouts in the shortest amount of time possible ultimately leading to some very impressive results. Your body is very good at adapting and periodization is a great way to constantly keep it guessing which is a big plus when it comes to building muscle. The next mistake is undervaluing the importance of food. If you happen to be a hardgainer you have to eat a lot of food to build muscle. if you're not a hardgainer you still have to eat a lot of food to just not as much. Muscle is metabolically active tissue and due to our biology and the way that we've evolved our bodies try to conserve energy whenever they can to ensure that we don't starve. So from an energy conservation standpoint your body doesn't want to build muscle and you're going to have to force it into growth.
I'm 14 yrs old, i weigh about 49 kilos (108 pounds), i am 163cm (5"4) tall. I started going to the gym 2 weeks ago, my aim is to go consistently 4-5 times a week and put on weight by eating more. What should my calorie intake be? How much protein should i have a day? Anyone that knows the ins and outs?
Don't start building muscles this young, you'll retard your growth. There is a reason you don't see young boys in the gym. Focus on school, develop good habits as a kid, then hit the weights when you are an adult. Seriously, you hurt yourself in the long run it you don't.
I can lift weights but one problem.
It’s in my basement and I have intense arachnophobia.
Anyway should I do over a 100 or 200. I’m a twelve year old trying to get big. Martially,sexually, and litterally.
How do you eat properly when you don't have a lot of money... 1 gram of protein per pound for me is about 2 steaks. So can't really bulk so how about cutting? Oh wait, now I need 1.5 grams of protein minimum per pound... So even more. I feel like trying 15-20 rep sets just so I won't need that much protein. At the moment I can afford about 0.5 g protein per pound.
Just tuned in today and really have been liking what you have been saying.. I use to lift years ago.. I got up to a decent level but then I let life things and other excuses distract me from my fitness and working out.. years past.. Im now 41.. Early this year I was 330lbs at 6'1.. Obviously that was waaay too heavy.. I've dropped down to 285 thankfully.. but still have a long way to go.. plus I want to build my strength back up. In 2009 I was benching sets in the 300's.. and It will take some time to get back there. So, How can I strip weight off while building muscle for strength? Just low carb/calorie and high protein?
LordHowardHertz No, sir. I started because I was testosterone deficient due to a brain injury, but I now use a slightly super physiological dose of testosterone cypionate and stack it with other steroids and drugs. My brain injury symptoms have responded well, and I’ve put on probably 30 lbs of muscle. Just went through my second cut. If your meds are properly managed by a doctor you will see excellent results without any terrible symptoms. You can find doctors who will help you body build. You just have to know where to look and who to ask.
I dont want to become bulk ..i just want to become atleast like the mahn in 5.50 ....am so lower than that...budget is my problem ...i dont want muscle i just want add some weight ....am 21 years old male 6 feet height and having 55 kg (121.254 pounds ) ...soo pls anyone tell me wht to do am sooo thin
Counting Reps is for suckers. if you're not contracting and stretching to failure each set then you're not doing shit no matter how many reps you do.
Btw you burn more energy sleeping than working out.
one plan you can do ones you are no longer a beginner is to go on a heavy weight training doing 2 to 8 reps only. You will develop strength that will then help you use heavier weights with higher reps, which will then allow you to grow bigger muscles.
i can agree with almost everything, but just dont take preworkout.. it is basically legal drugs similar to amphetamins and is really not healthy. I got heart problems from that shit even i took it just once every week or so.. so please stay away from this shit!
Are you sure your metabolism is high? A lot of people claim that like one of my friends when all he does is drink water for lunch, i have an Asian Metabolism so i keep track of my calories just to make sure im eating enough (Currently eating between 2.8k to 3.2k calories a day, did 3.3k to 4k calories for a week and only gained 5lbs 😂😭)
Advice seems to be good until he is talking about confusing muscle lmao. Every 3 weeks lol u do change ur routine but for like 2 months. But changing routine is not about confusing ur muscle but to develop better overall muscle by incorporating different exercise. Cant do everything all at once since it will be over train. How the heck u track ur progrss in 3 weeks. Also, high meal frequency is bull shit. The point of what u r trying to say is to eat enough, not eat frequently. Better to tell people by eating frequently, its easier to hit ur macro. Drop set or super set is ok but the reason is more similar to high rep approach which supplements low rep approach. Like if u agree. Not bad for 900k subscribers.
that work for me !!! I do Power-lifting (heavy weight - less reps / max.6) since 240 days, and I feel in great shape with my 56-yrs. I'd loose 16-kg (from 90 to 74), build a visible six-pack and bench 90-kg/squat: 75-kg/ Barbell-Row: 70-kg/O.H.P: 55-kg & Dead-lift: 110-kg after near a year of intensive training with 6-meals a day (before and after training). It was a hard time to get over there but as Arnold did once: No pain - no gain !!!
This thumbnail is bs it’s one of the first things you do in sports studies more reps means more cellulite being replaced by protein and more weights increases muscular endurance and strength so it should be the other way round
I'm four months into gym and IDK if I can be considered a beginner anymore, but most of what you said went over my head and most of the rest that I did understand contradicts some of things that I used to believe about work outs and diets. Bottom line is, you spoke gym language and I failed to understand most of it. I'd really appreciate it if all this could be summed up in short and in simple language for better comprehension.
whaaat? If you go 8 reps do a weight you can barely squeeze out the 8 reps. If you go 9-10 reps you have to increase the weight o.O How am I supposed to increase the weight if I can barely squeeze 8? And with increased weight there is no chance for 10 XD I must have misunderstood smg.. :D
Exhausting the muscle of oxygen in anaerobic. Increasing oxygen is aerobic.
Anaerobic builds muscle. Burn it till there is nothing left. Forget reps. Burn till there is nothing left. You bulk.
Aerobic burns calories. In addition to anaerobic you need aerobic, so you don't have big muscles AND a big belly.
The aerobic allows you to lose the extra weight and increase stamina, while the anaerobic, makes you the incredible Hulk.
There you go. Now ignore all these work out videos.
If anyone takes the time to read this and help, thanks brother. I'm 13, around 4'10-4'11, and I weigh at my best 80lbs. I'm inbetween 76-80 usually. Obv, I'm underweight and I wanna get to 90 as my goal or 95. I'm starting to eat more but I haven't seen alot of results. What can I do?
People tend to forget the reason we go to the gym: BE HEALTHY.
Stop looking for something you don’t need. Eat clean. Workout. Enjoy a healthy life.
Diving too much into details will make this healthy practice a living hell.
It’s sad most people workout to get that “wow factor” even if it means destroying their bodies on the long run
I'm a skinny guy wanting to gain sone muscles but i i don't have any equipments to begin with and i can't go to the gym. I've been eating alot of protein everyday and my workout involves of me 5 reps of push ups and 10 reps of squats. Anyone knows anymore workout that can help me gain muscles even without any equipment?
Hey man I'm the same here except I can go to the gym but, I'm just 13 so if I'm wrong then sorry but, there are a lot of useful excercises you can do to help your strength. Calisthenics (Muscle Ups, you can practice if they have those bar thingies in your local park if there is one, or find a bar that supports your weight) You can try different forms of pushups to challenge yourself, squats, and stuff like that. Some stuff I do is find a bench somewhere, sit on the edge, put your hands on the bench facing behind you, your legs stretched across with your heels barely touching ground, feet facing forward, body (except hands to support) mostly floating, and push up and down. Idk what they're called so I did my best to describe. gl brother
Listen, 2years ago, I thought like why the hell not try working out and do my body some good. I used at first 5kg cause even then, those were hard to lift after 36x4, I did shoulders too while doing the back, lifting them on my sides while doing 15x5 etc. After 1.5 month doing so, my body changed super fast while gaining weight and guess what, I didn't even knew protein existed. Workout routine was the whole week, I started off by doing every week, every day. I didn't give up and I was happy with my results.. Also not to mention.. I used to lift sand bags, ceme t bags 50-70kg and it kept going up and up each week. It was the best thing ever, it worked for me and it still does.
I have been incorporating an eccentric phase focus and drop weight routines. They work great and I'm able to increase weight almost weekly. So I'm able to kill my high, moderate and low rep ranges and have consistently awesome workouts. Dieting is the toughest as I can't really scarf down food at work so I have to take casein while I wait for lunch time.
This video is awesome! Thanks for the info.
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