6 common mistakes that stop you from building muscle rapidly
by Ryan Hough
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 your muscles.
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 week one.
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 his newsletter! Unique Weight Lifting Tips For You.Com
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