Get Big: Mass-Building Missteps
The five biggest reasons you're not packing on the pounds.
MF Editors Recommend
When it comes to building muscle, it's easy to get frustrated. Between eating the right foods, doing the right exercises, and recovering properly in between sessions, it becomes extremely difficult to build the body you want. The search for more muscle often leads guys looking for shortcuts. Adding mass is a slow process. Consistency is rewarded with results whereas those looking for a quick fix often find themselves frustrated with their lack of progress.
To keep you on track and help you see the best results, we've outlined the five most common mistakes guys make in their quest to bulking up fast.
1. Training Overload
If lifting helps you build muscle, then the more the merrier, right? Wrong. Lifting weights for hours at a time is beneficial up to a certain point; then, it becomes counterproductive. After an hour or so of intense lifting, your body begins to release stress hormones like cortisol that are counterproductive to building muscle. Rather than spending hours a day in the weight room, simplify your program and cut out needless exercises to get more done in less time. For most guys, 45 minutes of actual lifting time should be plenty to get in a great workout. That equates to around 6-8 different exercises in your routine according to Jason Ferruggia, head muscle-building coach of the Renegade Nation. Rather than spending every moment trying a different variation of bicep curls, master the basics and load them up. Dedicate the rest of the time to a proper warm-up and detailed cool-down to complete your routine.