1. Genetics Play a Big role in Muscle Building
People with naturally thin frames and smaller body types usually have children with similar physical attributes. This is not to say that there is no way to achieve the muscular body type you may want, only that the efforts that you make will have to be fitted to your specific needs.
2. Metabolism Determines Your Size
Does it ever seem that your efforts to gain weight are absolutely fruitless despite the health supplements, protein drinks and donuts? You may have a fast metabolism that is burning through your calories faster than you can chomp them down.
3. No One Size Fits All
There is no One-Size-Fits-All weight training program that is guaranteed the same impressive results for everyone.
If you want to the impressive results a training program delivers start by finding a training program that works for your body type. Of course there is standard procedure for developing and strengthening muscle; but a lot more goes into a training program than lifting weights.
4. Training Harder and Longer does not Guarantee more Drastic Results
This is a common misconception, that pulling longer hours at the gym or lifting the limits of your capacity is going to yield greater results. The fact is that weight training is only a part of the process; the part that stimulates muscle development. Once completed your body needs proper rest and nutrition to build muscle mass.
5. Isolation Exercises Don’t Develop Larger Muscles
For the greatest results in the shortest amount of time, multi-muscle exercises are the way to go. These exercises combine the efforts of more than a single muscle or muscle group to perform a motion. This puts extra amounts of stress on the body and enables your nervous system to release the hormones that begin developing larger muscle mass.
6. Forget the Machines; Free Weights offer Superior Results
Because they put greater stress on the body per motion, free weights are preferred by weight lifters everywhere. Free weights also require more attention and focus to use; the stimulation of supporting muscles improves the overall size of the muscles in muscle groups. Beginners can develop form and basic control by practicing on machines; but if effectiveness is what you seek free weights are what you need.
7. No Pain, No Gain.
Repetitively lifting a weight is not the point of weight lifting. Instead of improving your condition a program like this will only sabotage your efforts. You got to do some heavy lifting if you want to develop the type IIB muscle fibers that really start to pump up your bulk. What is heavy lifting? When you fail after the 4th or 8th repetition, that’s heavy lifting.
8. Time to Eat Like a Beast
You are what you eat and how much of it you eat. If you want to be top of the food chain you got to eat your way to the top and 3 filling meals is just not going to do the trick. Your body needs to be kept in a state of overabundant nutrition and equal physical output. A bodybuilding diet that involves eating 6 meals a day, two and a half hours apart is ideal for building and repairing muscles.
9. Don’t waste Time and Efforts
The whole point of weight training is to stimulate each muscle or muscle system not to hit each muscle with every exercise in the book. Although that may be a goal for experienced body builders attempting to finely tone their muscles; spending more than the required amount of time in the gym can result in a rise of catabolic hormones. These hormones are produced to routinely reduce the size of your muscles and are therefore counterproductive to your efforts. Training sessions should not exceed 60 – 75 minutes.
10. Aerobic Activity is not the Only Fat Burner
Although aerobic activities can reduce body fat they can conflict to a body builder’s goals. Aerobic activity can be a waste of time and resources for a body builder. In addition to cutting in on your muscle recovery time (which is essential to muscle growth), aerobic activities deplete the calorie surplus on which your body building depends.