If you want to build muscle, there is a chance your gym guruji tells you this:
1. Train to failure ALL the time
2. Train one muscle group for hours always
3. Train hard till you are done
After a while, it frustrates you when you apply the above things and you train hard, but you don't see any results.
Well, I can understand because I have done these in the past.
Guess what? You need to do some smart work and not just hard work. If you are doing any of the below things, take a step back and change things:1) Doing Too Much Volume
The first mistake is doing too much volume. The volume of your workout = sets x load x reps. Your total workload is the key to muscle growth, but doing too much actually hinders recovery and will stop your progress.
Most people benefit from ~10-20 sets/muscle/week. Your actual volume depends on various individual factors like age, training experience, genetics, etc.
A good rule of thumb is dropping your volume by 1/3rd to half to take a step back and slowly push it up to 20 sets per muscle group per week.2) Doing Junk Volume Aka Very Light Lifting
Along with too much volume, what's equally wrong is not going hard enough on each set.
If you have 4 reps left for failure, you will be able to do much more volume because each set is so damn easy.
I recommend doing each set ~1-2 reps from failure but sometimes more, sometimes less.3) No Structured Plan
If you don't have a plan and just walk into a gym, you may make progress.
That doesn't mean your progress can't be better. When you have a plan, you reduce guesswork and can manage variables better.
Have a set training plan for 4-6 weeks and get stronger in it than doing random workouts.4. Doing 'Bro'- Splits
It's okay to start with one muscle per day but not suitable for long-term progress. You either do too much volume which leaves you sore for your other sessions during the week or you are limiting growth by not taking advantage of elevated muscle protein synthesis.5) Chasing The Pump Via Lightweights:
Progressive overload means you do more work, and thus more volume, over time. Getting a pump causes muscle growth, but you will reach a point at which you have to increase the load/reps. So focus on doing more volume over time and do pump work at the end of your workouts and not your entire workout.6) Not Applying A Wide Range Of Rep Scheme:
Lastly, scientific research has shown that muscle growth can happen in a variety of rep ranges. Training in rep ranges outside of 8-12 reps can help you train different capacities and help push for progressive overload. So you can split your training in a broad spectrum from 3-30 reps.
Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on firstname.lastname@example.org.