Скачать или смотреть Top 5 Worst Muscle Building Mistakes l Bodybuilding Beginner Mistakes

Let’s talk about the top 5 muscle-building mistakes that might be sabotaging your gains! In this video, we delve into common errors like excessive volume, lack of effort and intent, neglecting progressive overload, insufficient rest between sets, and misinterpreting soreness as a sign of growth.

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1. Excessive Volume: Doing more than 12-15 sets per muscle in the span of a week doesn't give any additional stimulus in comparison to 6-8 challenging sets. Unnecessary volume can actually cause more muscle damage, fatigue buildup and metabolite accumulation.

2. Not training with effort and intent: Leaving too many reps shy of muscle failure which reduces overall motor unit recruitment thereby producing lesser of a hypertrophic stimulus.

3. Not giving importance to progression: Progressive overload is key to building muscle. Not adding more weight or number of reps over time at the same effort means the program isn't working well for you.

4. Not resting enough between sets: At the minimum I would recommend resting for 2-3 minutes between two working sets. Insufficient rest makes it harder for you to recruit high threshold motor units towards end of your workouts.

5. Using soreness as a proxy for growth and recovery: Soreness is caused by spindle fibre damage. It should not be used as a parameter to gauge the effectiveness of a workout. You will get sore while performing any new physical activity.