{"id":35616,"date":"2018-02-20T17:33:49","date_gmt":"2018-02-20T17:33:49","guid":{"rendered":"https:\/\/turnaroundfitness.com\/?p=35616"},"modified":"2018-04-18T13:55:38","modified_gmt":"2018-04-18T13:55:38","slug":"avoid-3-muscle-building-mistakes-bust-plateaus","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/avoid-3-muscle-building-mistakes-bust-plateaus\/","title":{"rendered":"Avoid These 3 Muscle Building Mistakes and Bust Through Plateaus"},"content":{"rendered":"

Muscle building plateaus are normal. If you haven’t seen any muscle growth in a long time, you may want to try some of these muscle building tips and AVOID these 3 muscle building mistakes to help you break through that plateau.<\/h2>\n

Muscle building can be pretty easy as a beginner. The gains keep coming pretty fast but what happens when things just suddenly stop?<\/p>\n

Maybe you already put on quite amount of muscle and your body is trying to adjust to it’s new mass before it puts on anymore muscle.<\/p>\n

If you have reached a plateau here are some muscle building tips and 3 to AVOID.<\/p>\n

By:\u00a0<\/strong> Tim Ernst – Founder of Body Blitz Max<\/a>, 180 Muscle<\/a> and Barbell\/Dumbbell Ripped Muscle Complexes<\/a><\/em><\/p>\n

#1 Calories<\/h3>\n

\"muscle<\/a><\/p>\n

How much are you eating. Your body doesn’t necessarily want to put muscle on because it’s an extra expense calorie wise.<\/p>\n

In order to put on more muscle you need to be consuming a lot of extra calories above what it takes to upkeep your body.<\/p>\n

A lot of people will build some muscle at a certain calorie range, and then when they plateau they continue trying to build muscle at that same calorie range.<\/p>\n

If 2,000 calories per day is not building muscle, you may want to try 2250 calories per day. If that doesn’t work in 4 weeks try 2500 calories per day.<\/p>\n\r\n

\r\n
<\/p>\n

EDITORS NOTE: <\/strong>If you're looking to get bigger or put on more size, here's how to gain muscle and put on 10 pounds in 30 days with this free muscle gain calculator...=> Click Here For Your Free Muscle Building Calculator<\/a><\/p>\n<\/div>\r\n<\/div>\n

Just keep in mind that as you grow muscle and plateau, your body will be using a lot more of calories to support that new muscle mass.<\/p>\n

So that means you need to add even more calories to build even more muscle. Also stop going crazy with supplements.<\/p>\n

Supplements at your local gnc or vitamin shoppe will not help you grow and build muscle as well as real food.<\/p>\n

#2 Workout Intensity<\/h3>\n

\"muscle<\/a><\/p>\n

How intense are your workouts?<\/p>\n

When I first started working out I would come into my gym and in the middle of my workout I would look around at what kind of weights the people with more muscle than me were using.<\/p>\n

I would look at some guy with huge biceps and be like,\u00a0 “I wonder what he’s curling”.<\/p>\n

Okay he’s curling 135 I’m curling 65lbs, if I want to get biceps as big as his I got to get to curling 135lbs.<\/p>\n

Now even though this is a very beginner mindset, and isn’t always true, the intensity of your workouts are largely related to the size of your muscles.<\/p>\n

As a natural lifter you’re most likely going to need to use some really heavy weights to stimulate muscle growth.<\/p>\n

If you’re using 25lbs for dumbbell presses every single week then chances are you chest is not going to get that much mass.<\/p>\n

Some people give way too much attention and focus on form and way too little to intensity.<\/p>\n

Yes your form is important, but you’re going to have to get off of the tri cycle eventually and trade it in for a bike.<\/p>\n\r\n

\r\n
<\/p>\n

\"\"<\/a><\/p>\n

EDITORS NOTE:<\/strong><\/p>\n

INCREASE TESTOSTERONE BY 180%<\/p>\n

Here's 10 Proven and EFFECTIVE Ways To DRAMATICALLY Increase Testosterone & Libido With These \"All Natural\" Testosterone BOOSTING Body Hacks<\/p>\n

=> Free Testosterone Hacks<\/a><\/strong><\/p>\n<\/div>\r\n<\/div>\n

That doesn’t mean that you jump from doing 25lb chest presses to 75lb chest press because you’ll probably die.<\/p>\n

But it means that when you’re comfortable with pressing the 25’s you do everything you can to move up to 30’s.<\/p>\n

So many people complain all the time about coming into the gym, working out, and not seeing any results.<\/p>\n

When I ask what they have done to take their workouts to the next level they draw a blank.<\/p>\n

Building muscle is not done by treating a work out like a clock in clock out scenario.<\/p>\n

Someone can come into the gym 2 days a week and get more results than the person coming in 7 days a week just because they are pushing the intensity level of each of their workouts.<\/p>\n

If you can’t move up in dumbbell presses, move up in flies. Try to move up in something every time you are at the gym.<\/p>\n

This doesn’t only apply to building muscle. It can apply to burning fat, increasing your speed, your agility, and your conditioning.<\/p>\n

Instead of running for a mile every week, try two, then three, then 4. The point is don’t keep doing the same things and expecting different results.<\/p>\n

#3 Training to Failure<\/h3>\n

\"muscle<\/a><\/p>\n

Let me ask you a question… If you are trying to grow your chest muscles and your benching 225lbs for 3 sets of 10 and every one of those sets you hit 10 reps, why do you think your muscles will grow?<\/p>\n

Your muscle is going to think, “I completed the set and did what I have to do. I have everything that it takes to complete that set. I’ll be able to do that next time if I just stay where I’m at.”
\n<\/em><\/p>\n

On the other hand if you took 275, only did it for 5 reps, failed completely and needed someone to help the weight off of you, your chest is going to say:\u00a0 “shoot I need to get stronger and add more muscle fibers to handle the stressors in my environment.”<\/em><\/p>\n

You need to fail to grow your muscles.\u00a0 If you want to build muscle grab weight in every set that causes you to hit failure before you get 10-12 reps in.<\/p>\n

You can lighten the load as you get further along your workout because you should be hitting failure faster and faster as you tire out your muscles.<\/p>\n

Other then these 3 tips, you just have to make sure you are not over training.<\/p>\n

Remember, to build muscle you need to be in a calorie surplus state. So you can’t be working out so much that you’re burning up all the calories.<\/p>\n

What’s Next?<\/h3>\n

Most popular bodybuilding programs consist of training primary and secondary muscle groups such as chest\/tri\u2019s, back \/bi\u2019s, etc\u2026<\/strong><\/p>\n

While this training style has it\u2019s benefits it does NOTHING to increase testosterone, strength, size and burn fat.<\/p>\n

Super-setting opposing muscle groups or antagonist\/agonist is something entirely different.<\/p>\n

When The \u201cOak\u201d Arnold Schwarzenegger trained his chest by bench pressing he would do a complete 180 turn and do pull-ups to train his back in the same set creating a HUGE surge of anabolic hormones\u00a0known as the\u00a0\u201cTESTOSTERONE PUMP!”<\/strong><\/p>\n

By using 180 style training you get better intra-workout recovery and spend less time in the gym which means more time to spend RECOVERING and GROWING, not to mention showing off all the new mass you have gained.<\/p>\n

> Learn Arnold\u2019s 180 training style here to maximize growth and testosterone<\/strong><\/a><\/p>\n

\"intermittent<\/a><\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Muscle building plateaus are normal. If you haven’t seen any muscle growth in a long time, you may want to try some of these muscle building tips and AVOID these 3 muscle building mistakes to help you break through that plateau. Muscle building can be pretty easy as a beginner. The gains keep coming pretty […]<\/p>\n","protected":false},"author":1,"featured_media":35631,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[13],"tags":[87,1104,21,20,44,507,70,68,578,23,387,110,104,155,712,1324,1562,1561,484,1563,99,14,713,480,47,479,1557,1556,1558,1559,1560,97],"class_list":["post-35616","post","type-post","status-publish","format-gallery","has-post-thumbnail","hentry","category-muscle-building-tips","tag-exercise","tag-abs","tag-bodybuilder","tag-bodybuilding","tag-build-muscle","tag-chest","tag-diet","tag-fitness","tag-gain-muscle","tag-gym","tag-health","tag-healthy","tag-how-to-build-muscle","tag-how-to-build-muscle-mass","tag-how-to-gain-muscle","tag-how-to-gain-muscle-fast","tag-how-to-start-gaining-muscle","tag-im-not-gaining-muscle","tag-loss","tag-mass","tag-muscle","tag-muscle-building","tag-muscle-gaining","tag-nutrition","tag-strength","tag-training","tag-why-am-i-not-building-muscle","tag-why-am-i-not-gaining-muscle","tag-why-am-i-not-getting-bigger","tag-why-am-i-not-making-gains","tag-why-im-not-making-gains","tag-workout","post_format-post-format-gallery"],"yoast_head":"\nAvoid These 3 Muscle Building Mistakes and Bust Through Plateaus<\/title>\n<meta name=\"description\" content=\"Muscle building plateaus are normal. 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