If you want to get started in bodybuilding, or are an experienced gym-goer who wants to improve in a certain area of the sport, getting the right information you need can be a challenge.

Personal trainers are expensive and asking the muscular guys and girls in the gym (who seem to be so confident in what they are doing) can be intimidating.

The Groom+Style team has worked hard to find you five great, entertaining,  bodybuilding YouTube videos. 

These videos can help you improve your current workout regime by exposing you to different exercises, strategies and techniques so you can take your lifting to the next stage – no matter what level you have currently achieved. 

Bring it on!

Why Should You Body Build?

Before looking at body building strategies, let’s remind ourselves why we lift.

Great Physique and Great Health

One obvious benefit of bodybuilding is given away with the name; you are literally taking the body you have been “given” and re-building it into the one you desire. 

It happens slowly, but if you are patient and dedicated, over a period of years, you can actually create a fitter, healthier, more muscular version of yourself.

Bodybuilding has been attributed with a significant number of health benefits; such as decreasing the risk of developing coronary heart disease, obesity and reduced cholesterol levels. 

It will keep your muscles strong and flexible, thereby decreasing the risk of arthritis and osteoporosis, as well as ensuring you have healthy bones and joints.  After a solid workout you will sleep better, and feel great after releasing any psychological tension that has built up.

Mental Health Benefits

Regular exercise has been shown to increase the levels of serotonin in our bodies, this powerful little chemical contributes significantly to feelings of well-being and happiness.  Serotonin works to reduce levels of stress, anxiety, and depression.  Bodybuilding has also been shown to improve memory and cognitive functions, particularly for those that are older.  No less important are the benefits of increased self-esteem and confidence; if you look great, then you feel great too.

Combining Bodybuilding with Good Nutrition

To reap the full benefits of any bodybuilding program you will need to educate yourself on nutrition. 

For your muscles to grow they will need the correct fuel.  Foods that are rich in antioxidants, such as fruits and vegetables; as well as foods rich in iron, such as lean meat; and foods rich in vitamin B, such as milk, compliment bodybuilding perfectly. 

Please read Fitness: A Complete Guide to Protein, if you are interested in understanding this topic further.

1)      Bodybuilding for Beginners

With over 4 million subscribers, this channel is the most subscribed-to trainers on YouTube. The video focuses on eight common exercises to get you started with bodybuilding, which are; pushups, bent over rows, upright rows, squat & press, curls, close grip pushups, mountain climbers and toe touches. 

The channel provides information on cutting fat, gaining muscle and defining your abs.

Although this video is aimed at beginners, all of these are useful exercises that can be incorporated into any workout routine.  For experienced gym-goes it can never hurt to be reminded about lifting fundamentals.

If you are restricted with time, then with this video and a set of adjustable dumbbells you have all you need for the beginnings of an effective workout routine.

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2) How to Train for Mass – Arnold Schwarzenegger’s Blueprint Training Program

This is a brilliant video from bodybuilding.com featuring Arnold Schwarzenegger; the former professional bodybuilder turned Terminator, turned Governor. 

You only need to take one look at Mr. Schwarzenegger to be assured he knows what he’s talking about (chemical assistance aside). 

This inspiring and motivational video looks at Arnold’s favorite exercises and training techniques to train for pure mass.  Want a body like Arnold’s?  Have a look at his blueprint.

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3) My Chest Workout – Scott Herman

This video from Scott Herman (who has amassed over 200 million views with his training videos) is bringing you a 17-minute chest workout, packed full of useful tips and advice for getting your chest stacked.

He works through nine different exercises, and shows you the effect that it has on his chest by looking at before and after shots. He takes a no-nonsense, work-hard approach to help you fast-track your training exercises.

He also includes several links to useful videos on eating high protein foods and information which can help you with your sleep routines.

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4) Back & Biceps Workout to Gain Muscle Mass @hodgetwins

The Hodge Twins bring comedy to working out (and eating). 

In this video they show a series of workout routines to help develop mass in the back and biceps. 

The various exercises are explained in detail, along with the number of sets and reps required.  In a light-hearted comedic way, they make working out fun!

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5) Truth about Pro Bodybuilder Diets

Marc Lobliner, a successful body builder, brings you this video explaining what professional bodybuilders actually eat – rather than the many diets that feature in magazines, which he says aren’t always true.

In his shouty voice, he drills home exactly what you should be eating and why. He also talks about what effect your weight and metabolism can have on the different exercises.

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What You Should Know About Bodybuilding

The Groom+Style team hope you enjoyed this collection of videos.  In addition here are ten handy tips, for beginners or experienced lifters, to incorporate into their bodybuilding plan:

1. Lift progressively heavier weights from session to session, in small controlled increments, to continuously subject your muscles to increased levels of stress. Otherwise your gains will plateau.
2. Eat at least one-gram of protein per pound of body weight per day; a vital element in helping to achieve your goals. Food with sufficient levels of protein include eggs, cheese, oatmeal, chicken, carrots and peanut butter.
3. Be sure to get plenty of sleep – not only will this keep you mentally in check, but it will also help with your protein synthesis.
4. Keep mentally positive both before, during and after your routines. If you approach your routines with confidence, this will reflect in the amount of effort that you put in and the results that you achieve.
5. Manage stress by avoiding smoking or drinking – be sure to eat well and take time to unwind each day.
6. Think about incorporating a small amount of aerobics into your bodybuilding routine; which is essential to muscle growth. This will also help with the removal of waste products, such as lactic acid, from the body, as well as helping with the transporting of oxygen.
7. Fat consumption is often avoided when someone is bodybuilding, but it is, in fact, worthwhile to include some saturated fats within your diet as it can boost testosterone levels, which in turn helps with muscle gains.
8. Don’t over train.  In an effort to speed up gains, some lifters end up overtraining.  Please be patient, bodybuilding should be looked at in years, not months or weeks.  Overtraining can lead to injury and in some cases increase your blood pressure and decrease your appetite. Limit your sessions to 45 minutes and take days off in between sessions.
9. Some supplements can greatly help with your bodybuilding routine. Do your research, but look at incorporating minerals, creatine, and l-glutamine into your diet.  Do stay away from the juice!
10. Continually educate yourself on the art of bodybuilding, things you should and shouldn’t be doing, and ways that you can improve your workouts.  For example read this additional article if you want to know how to increase your big 3 lifts by 30%.

Follow the steps and videos included in this article and you’ll be fast-tracking your physical and mental gains in no time at all! Just remember to be sensible and stay safe, happy lifting!

Protein is one of the main nutrients you will hear about as a newcomer to bodybuilding. You may know the basics of why your body needs it — for energy and to help your body to recover from training. But did you know that when you are undertaking a regimen of weight training, you need more of it on a daily basis, or that there are different types of protein that your body needs at different times?

It can be confusing, and if you don’t know enough about it, you won’t see the best results you possibly can from your time in the gym.

Here is an explanation of why you need protein and how you should be eating for maximum effect, as well as the different types of supplements available and when you should be taking them to ensure that you never go into a deficiency and waste your hard work.

What is protein and why is it vital?

Protein is one of the three essential macronutrients your bodies needs, along with fats and carbohydrates. When your body digests protein, it is broken down into amino acids, which are vital for muscle and tissue repair, and also play an essential role in many other functions:

.   An energy source, especially when your body has no carbohydrates available

.   Boosts your metabolism, as it takes more energy for your body to digest it

.   Maintains normal growth hormone levels

.   Maintains nitrogen balance, essential for muscle repair and growth

.   Provides fuel for chemical reactions in your body to take place

.   Supports your immune system

.   Regulates insulin levels in your blood

.   Regulates your bodies fluid levels

The role of protein in your body’s recovery

There are two main ways in which protein helps your body to recover from strenuous training:

1)      Ensures glycogen levels are topped up as quickly as possible

2)      Repairs the microscopic tears in your muscles caused by lifting weights

Your body needs nitrogen to be able to start repairing itself immediately after your workout. Protein ensures that enough nitrogen is transported to your damaged muscles for them to instantly go into recovery mode after your workout.

Complete vs. Incomplete Protein

Adults require 22 types of amino acids to function; 13 of these are synthesized naturally within the body, and are known as non-essential. The other nine must be derived from food and are known as essential amino acids.

Complete Animal and Dairy Protein Sources

These contain all of the amino acids you need in sufficient quantities; most are animal based, although there are a few examples of complete plant sources:

.   Seafood

.   Meat

.   Milk

.   Eggs

.   Yogurt

Complete Plant Protein Sources

.   Peas

.   Quinoa

.   Hemp seeds

.   Buckwheat

Incomplete Protein Sources

These foods are examples of incomplete protein sources and don’t contain all the essential amino acids you need. Incomplete protein sources should not be considered inferior in any way — both have a place in your diet:

.   Vegetables

.   Grains

.   Seeds and nuts

Combining Protein Sources

Combining both types of protein in a meal is ideal for giving your body all the amino acids it needs. Below are some great examples of combined “complementary” proteins:

.   Peanut butter on whole wheat bread

.   Whole grain pita bread with hummus

.   Almond and spinach salad

.   Black beans and rice

How much protein do you need?

In the US, the recommended daily allowance (RDA) of protein is approximately 0.36 grams per pound of body weight (or 0.8 grams of protein per kilo of bodyweight). However, anyone undertaking a heavy program of training requires double that amount. Therefore, for an individual weighing 200 pounds the RDA would be:

.   72 gram of protein per day if sedentary

.   144 grams per day on a weight-training program

Supplements

If you are on a high-protein diet, it can mean you spend a lot of time prepping nutritious meals. Today’s busy lifestyles may mean that you simply may not have the time to do all this extra work in addition to your schedule at the gym. You also need to be ingesting certain types of protein at certain times and this is where supplements can be convenient and much more cost-effective than buying chicken, beef and seafood every day. There are hundreds of supplements available, so use the guide below to choose the right types for you.

Whey vs. Casein

Whey is the most popular form of protein supplement. It is a by-product of the cheese-making process and available as a convenient powder. It’s a fast-acting source of protein, ideal pre- and post-workout when your muscles need to be fed quickly, and to stimulate as much growth as possible. When choosing a whey powder supplement, look out for isolate which is the purest form. As with all supplements, in terms of quality you get what you pay for. Protein is far too vital to skimp on, so choose the best quality that you can afford. Casein digests slowly, so use this throughout the day to ensure your body has a continual supply. You will start losing your hard work as soon as you go into a deficiency.

Groom+Style has prepared a review of the top 5 best whey proteins on the market.

Milk Protein

This is the protein from milk with the fat and carbohydrates removed. It’s approximately 20 percent casein and 80 percent whey, so digests slowly. A mixed powder containing mostly whey is fine just before you hit the gym. Have a look on the label; ingredients are listed in the order of how much is in it, from most to least.

Plant Protein

Protein can be found in many plants and is especially beneficial to vegan and vegetarian weightlifters. Brown rice is an excellent source of protein, as are peas, quinoa and buckwheat.

Egg White Protein

This is a high-quality protein source, suitable for those who are intolerant to lactose, and it was popular before whey was discovered. In terms of absorption speed, it is faster than casein but slower than whey. A mixed powder containing egg white, whey and casein is a great choice for keeping you going throughout the day.

Beef Protein

Available in bars and powder form, this protein is fast-acting and ideal when it’s time for your workout. It makes an ideal substitute for whey if you have an allergy to milk.

Soy Protein

There is a great deal of misinformation surrounding this protein. A popular theory at one time was that soy protein increased estrogen and decreased testosterone in males; this has been proved to be untrue. It is an excellent protein for helping muscle recovery after a heavy workout, and it also increases the release of natural growth hormone in your body, as well as nitric oxide levels.

Protein in Other Forms

There are many convenient forms of protein available, meaning you can always make sure you have the nutrients you need.

Protein Bars

These are good to include in moderation, although you shouldn’t rely on them pre- or post-workout. The protein in them digests slowly, so won’t benefit you at those times. Low-carb protein bars are popular for anyone on a restricted diet. There are also protein bars that include fats and carbohydrates, turning them into healthy equivalents a small meal when you need one on the move.

Ready-to-Drink Shakes

These are in a can like a soft drink, and usually taste better straight out of the fridge. Again they are meant for convenience and usually contain milk protein, so don’t make them your first choice when it’s time for the gym. Some protein shakes contain simple carbohydrates, making them an ideal choice both before and after your workout.

Meal Replacement Supplements

As the name suggests, these contain all the nutrients you require from a meal in a single drink. These are not intended to replace your meals on a regular basis. They are ideal to ensure you don’t go into a nutrient deficiency on the odd occasion, such as if you have to work late one night.

Weight gainers

This is a protein supplement powder with added fats and carbohydrates for those who find it difficult to bulk up or for anyone that needs to add weight quickly. They can either be used between meals to increase your calorie intake, or as a meal replacement.

Timing of supplements

For maximum benefit, your body needs different forms of protein at different times of the day. Supplements, alongside whole foods, are an incredibly useful way of ensuring your body has a steady supply at the right time and doesn’t go into a deficiency.

When you wake up:

At this point, as you haven’t eaten for eight hours, you need to feed your body quickly and ensure your body has a positive nitrogen balance. You also need to feed your body until your next mealtime, so choose a powder blend of both whey and casein, with the addition of a natural food source such as cheese or eggs.

Between regular meals:

All protein sources between your meals should be a slowly digested type to ensure your nitrogen levels remain steady. Again, casein is an excellent choice; egg white protein will work as well.

Before your workout:

Pre-workout, your body needs a slow digesting form of protein to ensure it doesn’t run low. If you go into a deficiency at this point your body is going to take longer to start repairing itself after your workout. A powder containing casein and carbohydrates is ideal to ensure your glycogen stores are replenished as quickly as possible and to promote a faster recovery.

Post-workout

Your body now needs a mixture of slow- and fast-acting proteins to ensure your glycogen stores are replenished. A casein and whey bend is ideal at this point.

At bedtime

You need to give your body a supply of nitrogen for the next seven to eight hours. Casein and egg white protein is ideal at this point to keep your muscles fed throughout the night.

Understanding the extra ingredients in your supplements

You will notice that some protein powders have added ingredients. These are some common ones:

Carbohydrates

Fast-acting carbohydrates ensure that protein is shuttled to your muscles quickly when they need it the most. Maltodextrin and dextrose are both ideal for this.

Enzymes

These are essential to assist your body when digesting extra protein. Enzymes such as proteases not only aid your digestion, they also make sure protein uptake is maximized and none is wasted.

Amino Acids

In addition to normal amino acids, you may also hear about “BCCA’s” or Branched Chain Amino Acids. These may be an added ingredient, along with glutamine, to promote faster muscle recovery.

Creatine

Creatine is a much debated supplement and has been the subject of many studies. There is strong evidence to suggest it increases muscle growth when taken before and after a workout. If you are taking creatine as a separate supplement, take note of how much is added into your protein powder and reduce the dose accordingly.

Protein as part of a balanced diet

Knowing about the many different types of protein will help you make informed choices about supplements and how they can aid you. It is important to remember when following a high-protein diet that you do not neglect your intake of other vital macronutrients as well. Remember, protein also needs fast-acting carbohydrates to maximize uptake in your body. You also need to ensure that you eat plenty of fiber too, also a vital part of any balanced diet. Finally, if you have any health problems, especially kidney problems, talk to your physician before undertaking a high-protein diet.

The human body is an exquisitely-adaptive machine built for physical labor. There is no reason, short of ill-health and injury, that a man or woman cannot increase their Big Three lift totals around 30% in as little as one month’s time.

Granted, the heavier that lifting totals become, the more each pound counts, but beginning and intermediate-level lifters can accelerate their progress with extreme techniques early in their training.

Is a 30% Increase in 30 Days Realistic?

In many circles, 30% is a small amount. This isn’t true for the goal-oriented weight training individual, or sports enthusiast. In many physical prowess arenas, fractions of pounds/kilograms can be the difference between overall titles and championships, and the sign of an average lifter. It is entirely possible to increase lifting statistics 30% in one month’s time. This is a completely achievable goal for anyone set on progressive training and who are free from anabolic steroids, “gray area” compounds, and other forms of chemical help. The human body alone is capable of becoming 30% stronger in pushing and pulling types of lifts without synthetic help.

30-day, 30% poundage increases for beginning and intermediate lifters is not limited to gender. This success can be experienced by dedicated and disciplined men and women alike who possess continually-progressive lifting goals.

The Big Three – Bench Press, Deadlift and Squat

Once proper lifting techniques for the bench press, deadlift and squat are established, lifters will immediately become aware of their personal lifting thresholds, or what are known as PRs (personal records). This is true for both men and women. The majority of people attempting to change their bodies and achieve fitness through lifting will never exhibit the discipline to continue strict lifting programs. Whether it is the large muscle groups of the chest, legs, or entire body (i.e. Deadlift), most lifters will not adhere to nutrition, rest and workout protocols that stimulate parts of the body into growth and uncommon levels of strength.  Yes, that is a challenge…

A Sample Workout for Kinsey

Here is a sample workout and strength training routine for Kinsey, a 30 year-old woman wanting to increase her strength, muscle mass, and participate in her first bodybuilding competition.

Kinsey H.

• Age: 30
• Height: 5′ 3″
• Weight: 137
• Body Fat Percent: 16
• Next contest: 16 weeks out
• Max bench: 165 (95lbs for set of 20)
• Max deadlift: 245 (215lbs for set of 12)
• Max squat: 285 (225 for set of 12)

Kinsey is an extremely strong woman with most of her body’s strength found in the lower half of her body. She is dominant in the hamstrings and gluteus, and has an extremely strong lower back and abdominal region. She has an occupation where lifting items and physical activity is demanded over an extended period of time each day, but wants to increase her major three lifts by at least 30% over the next month. She is adhering to a protein-rich diet with meals scheduled every three hours, even when she is on the job. Kinsey is attempting to minimize fat gain while increasing strength for one month prior to a bodybuilding contest cut. She wants to become as strong as possible before the long road to stage-ready leanness.

Starting With Deadlifting

Along with at least two auxiliary body group exercises per workout, Kinsey begins her workout with deadlifting. This is a whole-body lift. She begins with extended sets of weights around 40-50% of her max. Kinsey has flat feet and wide hips, so a wide-ankle, narrow leg stance is best for her overall power. This is a chart of her twice-per-week deadlift routine.

8 Sessions in the month, two deadlift sessions per week:

• 135 x 20
• 155 x 20

Continue progressive sets and weight increases in 10 pound increments

• 225 x 2
• 245 x 1

Progressive 2.5 lbs increment single lifts

Finish muscle exhaustion with 2 x 25 sets at 135 lbs.

The Squat

Squat progress is set up in a similar way using slightly heavier increments. To establish a new personal record, Kinsey should have her eyes (and legs) set on 315 x 2. Her bench should be administered in the same fashion, but with slightly smaller increments and greater attention paid to shoulder and hip placement on the bench.

The Bench Press

Kinsey will also be incorporating one session of negatives per week in her bench press routine. Negatives are performed with the help of a training partner. Slow overloading effort is placed on the “down” motion of a bench press, and assisted during the positive motion, or when pushing up. Negative overloading prepares upper body muscles to adapt to heavier loads. Kinsey’s negatives are performed until complete failure.

Rest and Recovery

Kinsey’s “Big Three” workouts concentrate on each main lift twice each week. She is careful to get about nine hours of restful sleep per night. She maintains enough caloric intake for accelerated body functions and recovery from strenuous workouts to ensure she is not sabotaging her muscle gains. Kinsey also ingests a complete multivitamin twice each day along with about one ounce of water per pound of body weight. With this training and nutrition regimen, Kinsey possesses the sense that she is a strength-building machine and will achieve her potential in the arenas of strength, exertion and physical aesthetics.

Result after four weeks of training:

• Body Fat Percent: 15%
• Max Bench: 187.5
• Max Deadlift: 260
• Max Squat: 335

Kinsey is absolutely ready for a strength competition, or her goal of a strict 12-week physique cut for an important bodybuilding contest. She has gained enough strength, mass and confidence to sustain her amazing form throughout a harsh nutritional cut-back and competition. Kinsey is an extraordinary athlete, but she is no different from the millions and millions of people desiring to improve their performance in the gym. 30% increases in strength for the Big Three lifts are absolutely possible for healthy individuals who possess the right amount of focus, and fitness and growth as their central life goals.

Learn to be consistent with workout programs. Eat according to the body’s demands for adaptation – and ensure you get enough protein in your diet. Use proper lifting and lift preparation techniques. How does someone learn these things? The answer is a partnership with an experienced lifting partner, or a certified personal trainer. The expense of a personal trainer pales in comparison to the life-long skills learned through an effective lifting program. One month can mean the difference between mediocrity and the achievement of athletic potential.

You’ve been running yourself ragged. You spend more time at the gym than at home. You push yourself so hard you’re pretty sure you’ll bust a vein if you do one more rep. And despite all this, you still aren’t seeing the results you were hoping for.

Something is obviously wrong somewhere. Don’t worry, though, because the problem isn’t you. No matter how skinny you are, or how fast your metabolism is, you can still gain muscle.

If you aren’t building muscle like you had hoped, you might be making certain mistakes that are sabotaging your progress. You have to remember that every aspect of your life–from your social life to your workout–will influence your ability to build muscle. So, let’s look at some of the most common mistakes when it comes to building muscle.

Mistake #1: You Don’t Eat Enough

Eating insufficient calories is one of the biggest mistakes you can make if you’re looking to build muscle and gain mass.

No matter how much time you spend on designing the best workout or how hard you work in the gym, if you’re not eating enough, you aren’t going to see any gains.You need to have a positive calorie balance, meaning that you need to eat more than you burn. This will ensure your muscles have enough fuel to repair themselves and grow.

Ideally, if you are of average size, you should aim for an extra 300 calories per day over your basal metabolic rate (BMR), and if you are underweight, then you need about 500 calories per day. Note that these are only suggested starting points because it will vary from one person to the next. You can start with an extra 300 calories and if you still aren’t seeing results, then add some more. However, try not to increase your caloric intake by more than 300 calories at a time or you run the risk of gaining fat along with muscle.

Also, make sure that those extra calories come from lean proteins like beef and chicken, good fats like avocadoes and olive oil, and from healthy carbohydrates like brown rice and sweet potatoes. A clean, healthy diet will promote quality mass gains, which is what you want.  If you feel your lifestyle does not allow you to plan your meals properly then you will most likely need a whey protein supplement.

Mistake #2: You’re Overdoing the Cardio

When it comes to building muscle, doing too much cardio can hinder your efforts.

As we’ve already established, your body needs a surplus of calories so it can build muscle. However, if you’re running, cycling, rowing or doing any other type of cardio on a regular basis, you are burning up calories that could have gone towards building muscle.

While cardio will not stop you gaining muscle completely–unless you’re not eating enough in which case your muscles will begin to cannibalize themselves to provide your body with fuel–it will slow your progress significantly. So, if you haven’t seen any muscle growth and have been doing a lot of cardio, you need to cut back. You don’t have to cut it out completely, but try not to exceed three twenty-minute sessions per week.However, if you’ve always had trouble putting weight on and are relatively skinny, then you need to cut out the cardio for at least two months. During this time, focus on gaining mass. You can then incorporate a few cardio sessions per week to keep you lean.

If you’re overweight, then you might be focusing on the wrong thing. While you can build muscle and lose fat at the same time, it’s relatively inefficient. To lose fat, you need a calorie deficit, while to gain muscle you need a surplus of calories. So, if you have a lot of extra fat to get rid of, focus on fat loss first, which means creating a calorie deficit through diet and cardio. Once you’ve dropped some weight, you can switch gears and adopt a diet that will help you bulk up.

Mistake #3: You’re Overtraining

You’re probably irritated that you aren’t seeing the gains you want.

You leaf through bodybuilding magazines and want to look just like them, and you can’t understand why you’re not getting the same results. So, you add more sets, increase the duration of your workout and train more frequently, hoping to see better results. Unfortunately, the exact opposite will happen. Not only will overtraining lead to injury, which could keep you out of the game for weeks, but it will also stifle your gains. Resting is just as important as working out. , because that’s when the body repairs the muscle fibers you’ve torn during your workout. In other words, that’s when your muscles grow. If you don’t rest you aren’t giving your body the chance to gain mass.

And when it comes to the professionals, remember that many of them have excellent genetics, use steroids, growth hormones and various drug cocktails, and there’s also a good chance they don’t have a regular job they need to go to every day. All this means that they can train a lot more than regular people without any negative impact. On the other hand, a normal person who has average genetics, doesn’t take drugs, and has a job will simply be unable to achieve the same results, regardless of what they do.

Instead of rushing things, employ a bit of patience and you will achieve your goals, even if it takes longer. If you overtrain, all you’re going to do is hurt yourself and slow your progress. So, don’t train more than four days per week, and don’t train more than two days in a row, with sessions lasting up to 75 minutes.

Mistake #4: You’re Using Weights That Are Too Light

Muscles grow when enough tension is placed on the muscle fibers to stretch them and cause tiny tears.

Cells in your muscle fibers then repair the tears, but also make the fibers bigger and the nerves that activate them stronger so that the next time your muscles are exposed to the same level of tension they are better able to handle it. When the fibers get bigger, so do your muscles. However, for your fibers to keep growing, they need to be exposed to an increasing amount of tension or your growth will stagnate.

So, if you’re not seeing any gains, there’s a good chance that you aren’t lifting heavy enough. If you are able to complete a set easily, then your weights are too light and you aren’t placing enough tension on your muscle fibers. They’ve already adapted to handle the weight you’re using, so no tearing is taking place. No tearing means that there’s no need for your cells to increase the size and strength of your muscles.Ideally, you should be using weights that are heavy enough to cause muscle failure after 8 to 12 repetitions per set. If you don’t have a partner to help you continue lifting with good form, then rest for a few seconds and continue lifting to finish the set. This approach will offer you better results than using weights that will let you finish a set easily.

Mistake #5: You’re Using Too Many Minor Isolation Exercises

If you study what most successful bodybuilders do in terms of training, you will find that most of them use a small range of basic exercises that are all concentrated around big lifts.

If you want to build a muscular body, you’re going to have to forget about minor isolation exercises and start focusing on the big, compound movements.

Your body is limited in the amount of energy it can expend on recovery and growth, so it doesn’t make sense to waste that energy on exercises that offer limited returns. Instead, focus on basic lifts because they will offer better returns, allowing you to grow faster. Once you’ve gotten so strong that these lifts aren’t cutting it anymore, you can add more complex exercises, but while you’re still trying to grow, stick to a few big basic movements as they’ll offer you the best gains.

Mistake #6: You Aren’t Using Proper Form

Lifting heavy isn’t enough. You have to make sure that you are using proper form in all your exercises.

The weight you’re using is important as it places tension on the muscle. However, the way you do the exercises determines whether the correct muscle is being targeted.

If you’re not using the proper form, you won’t be able to lift as much weight, you are exposing yourself to injury, and you might even be targeting the wrong muscles. Thus, learning proper form is essential. And no, throwing weights up and down is not proper form. If this is what you do, you’re only deluding yourself in terms of your actual strength because you’re using momentum and not your muscles. Instead, perform exercises slowly and with controlled movements, both when contracting and extending your muscles.Also, don’t make the mistake of using weights that are too heavy because you won’t be able to use good form, which will negate the benefits of heavier weights.

Mistake #7: You Aren’t Training Hard Enough

Anyone who wants to see massive gains needs to train really hard.

However, most people don’t train that hard. They think they do, but the fact is that very few people put in the amount of work required to change their bodies. What’s worse is that the more advanced you become, the more work you will need to put in.

However, don’t make the mistake of thinking that training hard means doing more reps or more sets. Doing more of the same thing poorly isn’t going to get you the results you want. Training hard means training with as much intensity as you can. It means working out with complete focus and increasing the weight you lift regularly. It means training to failure on every set, and giving it everything you’ve got in each session.

If you’re training for an hour or more and are barely winded after each session, then you aren’t training hard enough. So, remember, if you want to see massive gains, you’re going to have to increase the intensity. It’s really a matter of quality over quantity. If your workout is intense enough, you don’t need to spend more than an hour in the gym, but you will see incredible results.

The Groom+Style team has put together a terrific article on how to increase your lifts by 30% – might be worth a read!