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7 Muscles Building Mistakes and Tips

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Many people, mostly guys, hit the gym religiously wanting to build a lean, muscular physique. Unfortunately, most of them do not know how to go about it for best results. Are you one of the sinners? Here we will share some of the causes of  poor results and suggestions on building quality muscles:

1. Doing wrong types of exercise. Too many people waste their time doing isolation (single-joint) exercises like lateral raises, flyes, triceps extension, leg extensions. You should concentrate on compound (multi-joints) exercises like: rowing, pressing/pushing, lifting and squatting movements. Devote 80% of your energy on the former and your gains will sky-rocket.

2. Working out too many days a week. All you need is 2-4 days of intense workouts to make your muscles grow like weed

3. Doing too many sets: 12 sets for major muscle groups (chest, back and legs) and 8 sets for smaller muscles (arms, shoulders, calves and abs) are more than enough.

4. Working out for too long. Each workout should not last more than 50mins. Anything more can be counterproductive.

5. Trying to spot reduce an area, especially the abs. This has been mentioned countless time but we will still say this: you cannot spot reduce a problem area. You can only burn fat all over the body through proper design and proper nutrition.

6. Using too light/heavy weights. The weight you use should allow you to complete 5-12 reps with impeccable form. Using too light a weight, you will not stimulate and force the muscles to grow. Too heavy, you will favour strength building.

7. Taking too long breaks between sets. You should try to rest 45 to 90 secs between your working sets on most exercises. There are exceptions though. If you are performing a set of all out high weight, high reps set of squat or deadlifiting (this is a speciailised training method, which is very intense but super effective), then you should take around 3-5 mins of rest, unless you are superman.

8. Not doing full range of motion. Many guys try to copy the movments of champion bodybuilders (many are using drugs to build muscles and therefore will grow no matter how they train) who often perform exercises incorrectly themselves. This is a mistake, you will not get maximum muscle stimulation in this manner. As far as possible, always do full range of motion on all of the exercises unless you have the intention of doing partial reps (another form of specilised training).

There you are, 7 top exercising mistake and suggestions for building quality muscles. If you need help on building muscles even faster, try our BTPmasculine program. It is a program designed (with principles centered around the above and more) to help men to get a rugged, rock-hard and muscular physique in the quickiest possible time. For details, please click: http://www.fitness-tutor.com/masculine.html

Unleash the macho man in you, my friend!