The information below applies to anyone embarking on adding weight training as part of their regular routine. WORK HARD AND FOLLOW THE RULES BELOW! GOODLUCK.
One of the main reasons why most 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 strength/muscle
If your lifting program involves any of the following it will probably lead to overtraining:
6 Common Muscle Building Mistakes
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 bodybuilding techniques to achieve their extraordinary results.
2. More than 2 to 3 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 training program should consist of 5-6 exercises, 3-5 sets, and 6-8 and/or 10-12 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 Nutrition
Your muscles need both positive balance of protein and caloriesto grow. You should be eating eggs, milk, meats, fish, chicken, etc., along with fresh fruits and vegetables.
6. Less than 8 hours sleep
Your body does most of its muscle building while you’re sleeping.