10 Reasons You're Not Building Muscle
Building muscle and packing on the pounds isn't just about "picking things up and putting them down." What's holding you back?
8. YOU'RE AFRAID OF COMPOUND MOVEMENTS
Curls, front raises, lateral raises, and calf raises are all good exercises but are normally performed at the wrong time. Focus on big compound lifts at the beginning of your workouts while you’re fresh and not fatigued. Exercises such as deadlifts, squats, cleans, presses and/or pulls should make up the first half of your workout. Save the isolation exercises for the last half.