5 Worst Muscle Building Mistakes For Men (ESPECIALLY IN 30s AND 40s) | LiveLeanTV

On today’s episode of Live Lean TV, I’m sharing the 5 worst muscle building mistakes for men, especially in their 30s and 40s.

Timestamps:
00:00 5 Worst Muscle Building Mistakes For Men
01:05 Ignoring Time Under Tension
02:36 Rest Periods Are Way Too Long
03:12 Lifting Weights With A Minimal Range Of Motion
04:08 Not Creating Tension In The Muscle
05:02 No Structure To Your Muscle Building Workouts

Muscle Building Mistake #1: You’re Ignoring Time Under Tension
I see a lot of men raising and lowering the weight too fast, rather than creating tension by squeezing the muscle with each rep.

Muscle growth is influenced by several factors, including time under tension, volume, intensity, and muscle damage. Lifting a weight with a slow tempo increases the muscle's time under tension, which can increase muscle damage, thus creating more muscle growth. By lifting a weight with a fast tempo, it may not allow for sufficient time under tension, thus not providing the same stimulus for muscle growth.

Muscle Building Mistake #2: Your Rest Periods Are Way Too Long
The optimal rest time between sets for building muscle depends on a few factors, such as your training goals, the intensity of your sets, and your individual recovery abilities. Unfortunately most people are not timing their rest periods, thus they spend way to much time on their phone between sets.

Muscle Building Mistake #3: You're Lifting Weights With A Minimal Range Of Motion
The range of motion of an exercise refers to the distance a joint and muscle lengthens and shortens during an exercise. Your range of motion effects muscle growth as it determines the amount of tension that is placed on the muscle during an exercise. By increasing the range of motion, it can lead to a longer time under tension.

Muscle Building Mistake #4: You're More Concerned With The Amount Of Weight Rather Than Creating Tension In The Muscle
Yes, progressive overload is key to building muscle. However, for long-term health and optimal muscle building, you need to overload the muscle with tension, not your joints. Creating tension in the muscle is important for muscle growth because the contraction causes small tears in the muscle fibers, thus stimulating the muscle fibers to adapt and grow.

Guys, during your next workout, I challenge you to find a balance between using enough weight to challenge the muscle and using good form to create adequate tension in the muscle.

Muscle Building Mistake #5: Their Is No Structure To Your Muscle Building Training Phase
You’re going into the gym and winging it, rather than following a structured workout program specifically designed for muscle building. A structured muscle building workout program should including training styles, rep, set, rest, and tempo counts that take into account the 3 main mechanisms of muscle building.

1. Muscle tension: which causes small tears in the muscle fibers, which leads to new muscle growth.
2. Metabolic stress: which causes the accumulation of lactic acid during the workout, which stimulates new muscle growth.
3. Muscle damage: occurs when the muscle fibers are torn during exercise.

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5 Worst Muscle Building Mistakes For Men (ESPECIALLY IN 30s AND 40s) | LiveLeanTV

Live Lean TV

[LiveLeanTV]

QOTD: Which muscle building mistake do you see most often in the gym?

[lucasvarley]

This is really informative and interesting! One of the biggest things that have helped me build muscle aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!

[sreenisatish]

Just back from physical therapy tending to a shoulder injury. And it was caused exactly by the things that you mentioned: doing the exercises too fast, not with proper form and EGO - I had to be the guy who lifted the most in my group fitness class. This is absolutely what I needed to see today. Will definitely challenge myself to slow things down with proper form and time under tension.

[MrDesertmike]

Brad is an amazing PhysiquePhenom 💪💪 never competed yet always appears just a few week out🔱🔱