Mistake #1: Not Training Body Parts Frequently Enough
Training a body part once per week is slowly losing popularity. More and more studies are showing that training muscle groups more frequently is superior to the old once-every-seven days split. One of the main factors supporting this theory is protein synthesis.
Following a training session, protein synthesis for the body part trained remains elevated for 48 hours before returning to normal levels. This means that if you wait seven days to train that muscle group again, you’re basically missing out on five days of creating an anabolic (muscle-building) signal for that muscle group.
Mistake #2: Always Training To Failure
Intensity is a word that gets thrown around all over the place today. Hashtags like #killedmyworkout and #beastmode flood our social media platforms. The only problem with pushing ourselves to failure 24/7/365 is that we will tax the heck out of our Central Nervous System (CNS). When our CNS isn’t properly firing due to being overworked, our muscles don’t engage properly and our gains will be put on hold.
The solution? Stop most sets 1-2 reps shy of failure. I suggest using failure sparingly as a tool to boost intensity. Try it for yourself and I guarantee you’ll feel much stronger and more energized.
Mistake #3: Not Tracking Your Food Intake
We love to dial in our nutrition when it comes to losing fat, but most of us neglect our diet strategy when we are building muscle. We tend to just eat and eat and eat. Unfortunately, there are two things that happen when we do this. Either we don’t eat enough and our progress goes nowhere, or we overeat by a lot and we pack on a ton of fat (and very little muscle). I suggest at least learning portion sizes and a ballpark estimate of what your intake needs to look like to build muscle. A small caloric surplus is a good place to start before making adjustments.
It's going to be difficult--keep working.