So, what are you doing wrong?
This post is aimed at the guys out there that are in the gym week in week out training to build muscle.
One of the biggest mistakes you can make is watching what pro bodybuilders are doing now and then following suit.
Because what they are doing now to attain their physique is always completely different to what they did to get that physique in the first place
Most will say:
“You don’t need to lift heavy to build muscle”
“Use lighter weight and higher reps to focus on the squeeze”
“Train one muscle group per week”
The problem is, when these bodybuilders reach such extremes with their bodies they pretty much write their own rulebook. They could do anything with their training and nutrition and then tell you “it’s what got me this physique”.
The fact is… what they are doing now, really isn’t what they did for the first 5, 10, 15 years of training. Any smart coach/pro bodybuilder will tell you this.
Why you are not building MAXIMAL muscle:
1) You only train a muscle group once per week.
Instead of completely trashing a muscle group once per week, cut your workout in half and repeat it at least twice per week. Upper/Lower OR Push/Pull/Legs are two training splits I would strongly recommend.
2) You haven’t got a plan and you never stick to a plan.
You need to follow a program! Once you’re following a program, you’ve got to stick to it. None of this changing your routine every 1-2 weeks! See the plan out for a minimum of 12-16 weeks.
3) You don’t record your workouts.
Keep a logbook and write everything down. Recording your workouts will ensure you get stronger and all of your sessions will be a lot more productive. Do you want results OR do you want the BEST results?
4) You’re NOT getting stronger (week after week).
I previously mentioned sticking to the plan and not changing things too often. This is true BUT what needs to change is your strength. You must increase strength each session, each week, each month. Don’t expect unrealistic progress. Focus on beating your previous lift by just 1 rep or increasing the weight by as little as 1kg. If you do this week in week out, you’re onto a winner.
Don’t fall into the trap many inexperienced lifters do and just simply follow tradition. Just because the majority of the guys in the gym are training a certain way, it doesn’t mean it’s the right way or the BEST way.
Train HARD, Train SMART.
– Coach Jerome
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