1. Building muscle has a lot to do with genetics.

Although chances of you having similar traits to your parents is high, just because your parents pass on qualities like having a small frame does not mean you cannot build on what you’re given. All it means is that it will not be easy for you and you’ll have to put in more effort.


2. Your metabolism has an effect on your size.

Does it sometimes feel like you just can’t put on weight no matter what you try? You probably just have a fast metabolism which means your body uses calories at a faster rate than you ingest them.


3. There is no such thing as a “universal weight training program”

In order to select the training program that is right for you, try to look for a trainer who used to have your body and follow their regiment. You can always go for the common workouts that offer gains but weight lifting is not the only step in the pursuit of gains.


4. More training doesn’t mean more muscle.

Muscle only gets an opportunity to build when it is at rest, because of this it is imperative that you regulate your workouts so that you don’t work your muscles too much. You will actually lose out on the muscle growth that your training promotes by not taking some time off from your workouts.


5. Isolation exercises aren’t going to get you big fast.

The most efficient workouts for building size are the ones that target more than just a single muscle. Lifts that put stress on the most amount of muscles will maximize your gains because it will force your body to create the largest number of the hormones that promote muscle growth.


6. Free weights build muscle quicker.

Machines allow you to develop technique and form but should only be used by beginners who must learn those strategies first. Free weights are a little more difficult to handle because they take much more focus to wield and stimulate more muscles. However, free weights work your muscles much more rigorously and are therefore better for experienced trainers.


7. No Pain, No Gain.

Repeated lifts do the opposite of giving you gains. It is better to lift more weight fewer times because the Type IIB fibers in your muscles, which are responsible for the most significant muscle growth are stimulated the most during heavy lifts. A heavy lift is one in which you can no longer continue after four to eight reps.


8. Long training sessions are a NO-GO

Catabolic hormones wear away at your muscle tissue which can contribute to MUSCLE LOSS. Workouts that last longer than an hour and a quarter can result in high levels of catabolic hormones which detract from your goals. Keep your sessions short and focus on toning your muscle efficiently, not excessively.


9. You don’t need aerobic activity to lose fat.

Because muscle building activities are the quickest ways to burn fat, running and swimming are often counterproductive to that end, especially if your diet consists of high calorie foods necessary for building muscle.


10. 3 square meals a day isn’t going to help you build muscle.

Eat eat eat! It is imperative that a trainer consumes enough protein and calories if they want to be successful. Around six meals a day is the standard for most which is equivalent to having meals in 2.5 hour intervals. Maintaining regular intervals instead of binge eating will help your muscles assimilate better and ensure that you have enough calories for your body to repair itself and become stronger.

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