By the way some guys train and eat, you’d swear they were trying to lose muscle, not build it. But, hey, maybe that’s what they want—and if you want to join them, you’re more than welcome to. So if you’re looking to lose some size—if you’re already so jacked that your biceps are tearing your sleeves, and your dream is to look skinny and weak—you can do what they do. Or maybe you’re doing it already and don’t even realize it.
The only way to find out for sure is by checking out our list of the 10 worst workout mistakes—things you do that sabotage your progress and cost you muscle. Recognize a mistake as part of your daily routine? We also came up with some quick and easy fixes you can use to correct these problems and net truly awesome gains.
If the biggest musclehead in the gym has taught us anything, it’s that doing lots and lots of sets and reps to the point of total collapse (he can’t even muster his signature grunt!) is the best way to build muscle. More than 20 total sets per muscle group, or more than 15 reps per set, may leave your muscles swollen (hence the ego-enhancing “pump”), but it will be from inflammation, not actual muscle growth. Any weight that allows that much work is too light to cause substantial growth, and you’ll reap no lasting gains.