3. Harder-is-Better Mentality
HIT (High-Intensity Training) classes popularize the notion that harder is better packing total-body exercises together in a circuit-style fashion that leave most lifters laid out on the floor, gassed for hours after a workout. For weight loss and general fitness, this approach has its benefits. For muscle gain, it's counterproductive and can even lead to losing muscle. According to Rob Sulaver, head coach and founder of Bandana Training, "Most classes are designed around weight loss ('cause most people need to lose weight.) If you're a hard gainer and have trouble packing on lean meat, think heavy resistance and an impressive amount of food." Spend your time in the gym lifting heavy rather than running through a tortuous circuit.