10 Muscle Building Mistakes (KILLING GAINS!)
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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TIMESTAMPS:
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.
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I agree with ALL of these and just missing a couple in your weekly training regimen can hurt progress! Great job guys ! Keep up the accurate info!
To the consistency point. As a lifter going on 40 let me make this clear. Train with the long term in mind. You want to limit injuries. When I was in my early 20s my mentor who was 35 and won the Mr. Illinois at 40 was always complaining about his hips.
Young and stupid as I was I commented that my hips were bullet proof. Nope I was wrong I was simply in my early 20s. You dont have bullet proof anything.
I see young kids doing a lot of stupid things in the gym because, it activates the target muscle better, wide elbow bench (shoulder impingement) would be a good example, forward lunges (extreme sheer force on the knee) are another good example.
Long term nothing will slow your progress more than injury. Dont to X because you read in a magazine that a study says that causes 2% more muscle activation in the target muscle group p = 0.05 when X moves your body through an unnatural plane of motion that either has the potential for serious injury or causes long term repetitive stress injuries.
Its not worth it. You will lose in the long run because of it.
It’s why I find lunges to be stupid: even with weights, I always get utterly awkward stress points on areas where they shouldn’t be (e.g. my knees). I stopped doing them as fast as I started doing them with kettles. No thank you.
@David DeBroux question, what do you do instead?
Oh yeah. First thing I thought of when he was talking about rep ranges toward the beginning was someone jacking up weight they had no business monkeying with and hurting themselves just to push themselves during that 4-5 rep stretch.
I don’t do anything that causes me pain! I’m glad I’ve learned this lesson in my early 20s
yes im 48 and agree at first i did not follow this but last 15 years i am very careful
Good info! Very very true! I’ve preached that for years. There are no short cuts, whether you are losing fat or gaining muscle, consistency is the key! Thanks for this video!
Doing exactly what you have said, after two weeks the results are in. From 84kg I am now down to 80kg, gaining in my shoulders, my abs, and my biceps. Lost 4kg but gained muscle, became so agile again since I was a soccer player and my whole life I am in training. Became much more explosive, yes I’m losing some weight but at least I am gaining muscles. Still need to work out on my back tho, and to stretch much more.
The food part tho is extremely heavy. At some point of time I am going with only 1 meal a day since I am fasting right now, but damn brother the results are in. The catch is exactly what you said and what @Stewie Griffin posted in the comment section. Just follow the routine, don’t give up, fight the pressure, and most importantly FIND THE BALANCE between the training sessions, reps, and food. Its extremely difficult but worth it.
Fellow soccer player here. How long did it take for you to notice your improved strength in challenges and overall stamina?
@Liverbot Fellow soccer player here… 8 weeks for a notable significant difference… friends and family can tell you. I am sticking on two meals a day because I have lost fat but maintained weight.
@Augustus Mageto 2 meals? How many calories is that?
Absolutely believe in changing it up. I wish I knew it years ago. Figured it out myself, with a friend a couple years ago. I used to do only low rep and medium rep workout sessions. Then my friend would do 40 rep workouts mixed in, and it made a huge difference on him, so I started too. It also gives your joints and ligaments a rest from all heavy weights. Think of your joints now, when you are young and you won’t have osteoarthritis like I have after 40 years of lifting
it really depends though, everyones body works differently. i switched to lower weight and shot for 15 reps at a time so i would feel the burn around 10, and would have to push hard to get those last 2 in. this has worked best for me and i have got pretty fast results , but i have other buddies who usually do high weight and like 6 to 8 reps. and it works great for them.
Same here, good results
For Beginners, high reps are more healthy, because not only muscles need to grow, also your bands need to increase strength and your joints need to adapt to the new pressure. But all in all, a good video✌️
It’s not any healthier, I’d argue that low reps are even healthier. High rep ranges keep the beginners who aren’t serious about progress happy, those are the ones who enjoy gym..
@Dragonvarine I agree its really what you want. High reps with a decent weight will tone and gives you more muscle definition. It will make you stronger with people that is on your weight class. High reps I notice will also increase muscle endurance especially in things like obsracle course or anything that warrants it. Atleast my experience when lifting all these years. I’m 5’2 so bulking up is not an option for me, but i’m lean and have good definition. Atleast that is what mostly everyones goal.
@Dragonvarine need neuromuscular efficiency for low reps to be effective and not cause injury. High reps is better for beginners
Dragonvarine if your going for mass, yes. tone? no.
Problem is folks dont do the high reps right. When it burns is when the set starts,then u stay burning until u cant handle it. Make sure to stretch or u will likely pull a muscle once ur muscle is pumped wit blood.
I agree with the whole rep range theory, or what you call periodization. Thomas Delauer has a similar approach, where he suggests working out for a couple weeks with lower rep ranges, then switching it up to high rep ranges for the same amount of time. I was afraid you were going to suggest a one-rep-range-over-all-others routine, but I was pleasantly surprised. Good video…
@caseyburnet , May I ask how to arrange the schedule for rep range?
for example:
1st week – moderate reps 3kg weight
2nd week – high reps 3kg weight
3rd week – low reps with 6kg weight
4th week – moderate with more than 3kg weight?
a biut confused how to utilize this method.
thank you in advance
Bout to pass a biology exam just from listening to this guy lmao
Lmfao
Hahahaha
I hate it
@Ali Raza x
I love your videos! I’m a little lost with the food plan. Okay so I used to teach martial arts. I’m a 2nd DAN in Tang Soo Do and kickboxing instructor. I’ve always done cardio my whole life. I hurt myself in 2013 and I gained 50 lbs. Been lifting for 10 days now and fasting. I’m losing crazy weight and my muscles are building pretty good. I take protein shakes but I’m eating barely anything each day. Seems like it’s working. Is it okay to cut food if your obese and doing this? I’m seeing results like crazy so I don’t know… Always have done cardio and martial arts but weight training is new to me.
You are honest,always on point 👌,straight up facts with so much truth to it,thanks a lot for the information…eating more than 6 meals is the real challenge though 😪…some people seem to have spare stomachs
This is seriously the absolute best and most sensible information on this topic. As a 53 year guy who started training only 6 months ago, I have certainly lost the fat I wanted to lose, but now I want to build muscle, and I can see what mistakes I have made. I will now endeavour to rectify that and see results in another six months time. Thx.
How is it?
@Abraham Jonathan went well for a good while, but I have fallen off the wagon, can’t get enthused to do much more than ride my bike, walk and box the heavy. I suffer from chronic back pain and depression, which is debilitating at times, I have arthritis pain in my hands as well.
This was really informative and useful. Bulking up and what’s included here is really gonna help me. I’m a few weeks in, seeing results but this has instilled what I really should be doing. Thanks for the Video Ian 👍😁
I just started working out yesterday, just the bascis and 4:30 AM runs, and now I think I got more confidence that I can do this because of this videos I’m watching on this channel. Thanks a lot!
Same i just started bro im kind of confused what exercises i need to do as a skinny guy wanting to get big and muscular
I exploded when I stopped counting reps and sets and concentrate solely on tension and mind muscle connection to failure and beyond, be it light or heavy reps with rest pause and drop sets, what ever exercises take my fancy at the time. The freedom you get from training like this also keep me interested and consistent. Very pleased with the results.
I wouldn’t recommend this to most people, it’s better to keep up the discipline of sets and reps.
@Iron AstonI kept logs counted and beat my scores each time for years. When I let go of counting reps and concentrated solely on tension it made a huge difference. Your probably right though it’s not for everyone and takes a lot of concentration and discipline but that’s what I like about it.
@Iron Aston wrong!
@woodland biker Yoo I started doing this in the last year and I gained 10lbs after being stagnant for 2. You’re right, now I focus on “time under tension” w.e way fancies me at the time.
Progressive overload you’ll get pretty far with just going all out and not tracking porgess but if you don’t want to plateo you should track you lifts and progresse throughout the weeks
I built most of my muscle with a monthly cycle between rep ranges for each exercise. For month one, I will hit the mid rep range between 8-12 reps. In month two, I do low rep ranges between 3-7, then month three, I hit the high reps from 12-15. The reason I start the cycle with mid rep range is so I’m more conditioned ans prepared for the low rep phase to avoid injury and maximize gains. After I’ve hit both mid and low rep phases, then I hit the higher reps to get that new muscle pumped up while my joints get some rest.
Thank you man for this great content! I eat twice a day and only consume about 2000 calories, and I shed fat and acquired a lot of size. Even when I eat incredibly clean, eating all day makes me feel lethargic… I have a rapid metabolism, and having to eat so much during the day is a bother….
Keep up the great work!
Hi man love your vids. I always gymmed for like 2-3 times without proper diet orso. Since a few months im more focussed. I now train 4 times a week for like 90-105 min. Its said that every 6 weeks you should switch out your exercises for new ones.
My question is: Can i, instead of switching up my exercises, switch out my rep range from moderate to low for example, with the same results? Or do you still need to switch out the exercises for other ones.
Also some of my friends tell me that 90-105 min workout is too long and i burn muscles if i train for that long, whats your take on this?
After a year of lifting I started a 3 set of 3 rep on my flat, incline and shoulder press and 3 sets of 6 on curls and skull crushers after warm-ups. Made huge strenght gains
Very informative yet I still got headache trying to work out what it is that I specifically need to do. Started training 4 months ago, I’ve made “newbie” gains, but being skinny fat is hard as nails trying to lose weight and build muscle. Made a workout plan, I’ve stuck to it, increased either the reps or weight every time but 4 months in I’m dangerously close to giving up like I always do. So much information out there I dunno what to do.