We hear loads of advice and guidance on what to do to build up muscle but much of it is conflicting. For that reason we are going to clear up a few things right now about what not to do to build up muscles. Here we go, 7 things not to do when trying to build muscle up:

1) Train for more than 45 minutes. training longer than this can actually inhibit muscle gains because at this point a hormone is produced that limits the muscle building process, train for less than 45 minutes and the hormones level is about correct for building muscle.

2) Eat lots of everything. Often you hear people say to eat as much of everything as you possibly can. Well sure we need excess calories to build muscle mass but do you really think that stuffing yourself full of E numbers, simple carbs (sugars), fatty red meats, fast food and so on is going to benefit you long term. Of course not, stick to sensible nutritious foods and you will put on lean muscle mass and save your body from long term health problems too.

3) Do not do lots of isolation exercises. That refers to exercises such as tricep presses that place focus on one individual muscle alone. This is not a very efficient use of either your energy or time. Exercise using multi joint exercises such as squats, pull ups,presses and so on. Muscle growth is triggered in more than just one muscle at a time.

4) Ignoring cardio-vascular fitness. I’m sure you have heard that you should avoid aerobic stuff as it uses up valuable calories that could be used for burning muscle. yes this is correct but come on there is a sensible balance to be had. Sure get big but do you want to be huge and not be able to walk up a few flights of stairs without panting. In order to preserve long term health then do aerobic exercise 2-3 times a week and simply make up for this by eating more.

5) Change exercises a lot. You may know that variety ensures muscles keep growing, that is correct but naturally at the same time not letting your muscles establish an exercise rhythm can also limit your progress that you might otherwise make. Stick with an exercise for a couple of months before dropping it.

6) Over train. Over training is probably the biggest cause for lack of progress. One to two workouts a week for each muscle group should sufficient fro most people.

7) Give up. Too many people give up when their muscle growth slows down. This is the exact time when you should be rising to the challenge and training with more intensity, paying attention to muscle building nutrition and showing determination.

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Just as a tree cannot grow with out sufficient water, sunlight and soil no matter what else you give it, to build up muscle your body also has several things that you absolutely must provide it with in order to grow. No amount of fancy exercise equipment, supplement or outfit will allow you to grow muscle if you do not take the following essential steps:

1) Eat big. Some people never really grasp this concept! If you desire more muscle then you have to give your body something to built it out of, like more calories. If you are not taking on extra calories then your body has nothing to build up muscleswith. Buying a large set of plates and dishes is one good way to ensure you never forget to eat a lot. In this manner you constantly remind yourself each meal of your need for calories for muscle growth. Five or six meals a day will allow you to easily consume lots of calories for muscle growth.

2) Workout intensely. If you are not pushing yourself in the gym then your muscles have no reason to grow. Give your muscle a reason to grow by working out hard for no longer than 45 minutes. Stick to the time proven mass building exercises like: bench presses, deadlifts, shoulder presses, squats,. These stimulate more muscle growth than many others.

3) Do not forget to drink water. Just as your body needs excess calories to grow you r body also requires water for all of the muscle building reactions to take place. Training of course will also increase your fluid intake needs. Carry a bottle of water with you everywhere you go.

And of course just as you cannot expect a plant to grow if you throw harmful substances and so on on it there are several things you absolutely must not do in order to build up muscles

1) Do not over-train. You are more likely to decrease your strength then increase it if you train too much. Why? Following an intense training session your muscles are actually broken down by micro-tears. It then builds itself back up bigger and stronger than previously over the next few days. You will always be unable to grow if you do not allow you muscle sufficient time to recover. Quality rest is essential. 

2) Do not stuff your body full of useless calories. Sure your body needs a lot of calories but it also needs then to be of decent quality in order to build up muscle. Food products such as these: eggs, fish, chicken, potatoes, leafy green vegetables, pasta, fruit, rice and so on should be a pretty average days food. For muscle building these are all awesome.

3) Don’t ever give up. The same thing does not work for everybody all the time. If progress is not apparent then mix things up and experiment with different exercises, a different diet in fact do anything you can but never ever give up. Stick to your goal and you will achieve it. do not forget to enjoy the process of growing and being healthy, don’t punish yourself for not turning into Arnie overnight it will take time, keep a training log to monitor your progress and for motivation.

So ask yourself honestly and sincerely if you really are adhering to these guidelines as best as you can. If you are not then if you really want to build muscle up then wouldn’t now be a good time to change?

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