10 Muscle-Building Mistakes Holding You Back!

Also, training and diet tips from the pros to maximize your gains, and other latest updates.

Author

Vidur Saini
August 17, 2024 • Estimated Reading Time: 9 minutes

If your gains have hit a wall, it might be time to rethink your strategy. This article highlights ten common mistakes that could be sabotaging your muscle growth, from overtraining to skipping out on key nutrients. These slip-ups might seem minor, but they can have a big impact on your progress. [Fix your muscle-building game.]

Hunter Labrada opens up about how dialing in his nutrition was the game-changer for his physique. He also touches on the pressures of qualifying for the 2024 Mr. Olympia and how PED-related anxiety plays into his mental game. [Get inside the mind of a pro.]

2024 CrossFit Games bronze medalist Brent Fikowski isn't holding back his frustration with the organization’s failure to meet athletes' safety demands. He voices the growing resentment among competitors who feel their concerns are being ignored. [See what Fikowski had to say.]

Boost Your Metabolism in Just 15 Minutes

Want to kickstart your metabolism and burn more calories all day? This quick morning routine could be your secret weapon. It’s designed to get you moving and ignite your fat-burning engine before you even finish your first cup of coffee. [Start your day the right way.]

The incline dumbbell curl is one of the go-to arm exercises of the seven-time Mr. Olympia Phil Heath. He advises focusing on building a strong mind-muscle connection and contracting the muscles with each rep to maximize the gains. [Get Phil's pro tips.]

Looking to shed pounds fast? An expert shares intermittent fasting meal plan hacks for optimal weight loss progress without feeling deprived. Learn how to tweak your diet to make fasting more effective and less restricting. [Unlock the power of fasting.]

The six-time Mr. Olympia Dorian Yates spills the details on his intense prison-style workouts, his use of growth hormones, and how to achieve dramatic physique changes during contest preps. [Dive into Dorian’s regimen.]

Exercise Scientist Explains How to Grow Massive Quads with Squats

Dr. Mike Israetel, Ph.D. in Sport Physiology, breaks down the essential steps to building bigger quads through squats. From form adjustments to workout frequency, he covers everything you need to know to grow those tree trunks. [Build bigger quads.]

Strongman legend Eddie Hall reveals his monstrous 8,454-calorie carnivore diet, packed with enough protein to feed a small army. Get a glimpse into what it takes to fuel the 2017 World’s Strongest Man (WSM) champ. [Feast like a strongman.]

The Governator weighs in on the age-old debate: Should you cut carbs or sugar for optimal fat loss? The bodybuilding icon offers his take on which approach will get you shredded faster. [Get Arnie’s fat loss tips.]

Natural bodybuilder and science-based fitness content creator Jeff Nippard identifies the three most common bench press mistakes that could be holding you back. Learn how to fix them and start pressing more weight with better form. [Improve your bench press game.]

The reigning WSM champ takes us through his jaw-dropping 11,000+ calorie diet as he preps for the 2024 SMOE competition. Spoiler: it’s not for the faint of heart stomach. [See what fuels a giant.]

Calculate Your Daily Calorie Needs with the TDEE Calculator

Wondering how many calories you need to hit your fitness goals? The TDEE Calculator provides a personalized estimate based on your activity level, helping you tailor your diet for weight loss, muscle gain, or maintenance. [Find out your TDEE.]

Want to eat like a fitness influencer? This is how much it costs🍗🥩🤑

Training Tip of the Day — Don’t Rush the Rest

If you’re chasing muscle growth, don’t sweat the stopwatch. Resting longer than 1-2 minutes between sets won’t derail your gains. In fact, it might even help you lift heavier and push harder on your next set. Your muscles need a breather to refill their energy tanks, so you can hit each rep with max intensity. So, take a sip of water, catch your breath, and get ready to crush it again — no need to rush.

The Strength Bulletin

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