The following are the most commonly repeated mistakes when it comes to adding the dough. From ignoring how to turn on the treadmill, to be scared of gaining fat during a time when you have to overeat. We will cover all of this here.

1) Stop "increasing" and start improving

The word has to leave your mind now! Simply put, it identifies the situation in the wrong way and can influence your approach, either consciously or unconsciously. After the first or second year of optimal training and nutrition (most people take a few years to reduce them), most of the muscle you develop that affects the scale will have been built. After the start, things really slow down, and while you can still make big strides in your development, they won't change scale almost as much as you think. You want some weight gain, but that's just to make sure you're eating enough to gain new muscle, not to be confused with the idea that you're really gaining so much dry muscle. The amount of muscle you will gain after the "honeymoon" phase ends is hardly worth weighing or trying to quantify. Instead, it will be something that will be visually more obvious for the most part.

Let's not gain weight,let's get better instead and aim for slow, steady weight gain rather than 20-pound gain in three months and a couple of facets. A general rule of thumb is, as much as you work in the gym and out of the gym on your nutrition, you should be able and comfortable playing on the "fur" team in a basketball game. Aiming for a rate of 1-3 pounds a month and where to place yourself within those ranges has a lot to do with your starting frame and body weight. For example, a guy who is slim 6'2 "180 pounds, should be gaining closer to 3 pounds a month compared to a guy who is 5'7" 160 pounds at the beginning of phase. Another thing is how advanced he is in terms of development since someone who is in his second year of training should be winning a little faster compared to a boy who has been in this for more than five years.

2) Be too flexible

Some men will go from making sure their scale reads 40 grams of oats and not 41 grams of oats, to making sure they're "getting enough protein" when they're done with a cut. With all my clients, I use their off season to play with proportions, calorie amounts, etc. It is a good time to collect data that will make us much more efficient to make improvements (note that I did not say volume) in our physique, and once again, this data will be very useful when it comes time to lose some fat. This is a good time to see what works best for you in terms of training, as you may find that you progress better when you only train three times per week compared to four. I preach balance and deviate a bit from the precision and attention to detail that fat loss requires phase, but one still has to struggle to maintain some sort of order. There's a difference between tracking your intake on, say, 30 of your 36 weekly meals, to "just making sure you get enough protein." It is much easier to be flexible during these phases, but here is a middle ground that is not really visited. Surely there are some who are perhaps too analyst to account for every nook and cranny they consume during this time, but they are few and far between. Much more common are the types that, once the diet ends, go from meticulous to too passive.

3) Where's my cardio?

While you probably won't do as much cardio as you did while struggling to lose fat, it's still an important tool when it comes to phases of muscle gain. Its purpose will no longer be to help boost fat loss, but health and efficiency. It doesn't take much, as weight training really does more for our cardiovascular fitness than most assume. Therefore, it does not need much, and, in any case, it can be brief and intense when you want it. In fact, I recommend a session of greater intensity and shorter duration for most clients as part of their agenda. Sort of like trying to set a new mile record for running, basketball games, bar complexes, etc. I like to make them fun,something to look forward to, and avoid playing hamster if possible. In addition to the health benefits, cardio can aid recovery, as a healthier circulatory system will be more efficient at bringing nutrients to all the right places. Personally, my lower body days (even more so in my off season) can really tear me apart. The next day, I'm not very motivated to train, a 15-pound weight feels like 50 pounds, and I feel like a big platform hit me. Doing slow to moderate pace cardio really helps me shake this feeling, which is why I like to get my cardio less intense in the days after some really intense lifting sessions. 

4) Patience

This point really relates to my first point, because the amount of muscle that we can gain if we eat and train optimally is practically stone. With this in mind, earning£ 25 over the holidays in an effort to increase volume will do you no better than gaining £ 7 in that same time period. Rather, it will only give you more to lose weight, so you will probably keep less when it comes time to lose fat.Great physicists are not built for a summer, or even a year in most cases. Most of the people you will see with an admirable amount of development have a history that goes back years and in some cases even decades. If you enjoy this continuous effort, lowering your head and enjoying the process will be easy and time flies by. Little by little, but surely the turtle reaches the finish line first in most cases. It relates to the first point I made, this also touches on the growth of the weight room. In my personal in past years, every time I have tried to rush progress in the weight room and add weight to the bar too quickly, or ended up hurting, I had to go back and correct the shape, or just wasted time. The same goes for trying to add muscle overnight, usually, it ended up getting fatter and looking less impressive than the fancier version of myself I was trying to improve on. While I'm sure you have a great idea of what you want your physique to look like when all is said and done, it's just as important, if not more, to have smaller goals along the way. 

5) Gain a little fat

With most guys, the main problem is that they want to go from weighing 145 pounds to Johnny Bravo over 200 pounds by the end of the year. Then we have the other demographic group that today is almost as frequent as the "bulkers".This demographic is, of course, those guys who are "addicted to being thin" for lack of a better way to put it. For this group, seeing a biceps vein start to become less prominent causes a panic attack, carbs are cut, and perhaps a seventh weekly session of cardio is added to the mix. Muscle building is a metabolically expensive process, translation: your body will not invest in the process unless some form of the caloric surplus is looming. Therefore, you will need to eat more than your body requires, and you will surely have to gain a little weight in the process. Ideally, this is just what we need to grow, and yes, this will differ from person to person. Apparently, some men can gain muscle just by giving up vascularity in their abs, while others will have to go from a six-pack to just the contour of an abdominal cage when they flex really hard. Again, this will vary, but don't shoot yourself in the foot trying to stay slimmer than your body wants during these phases. You want to be in a state where your body works hormonally and metabolically on all cylinders. So transform your fat into muscles. Gaining 1-2 pounds of muscle for an advanced-level physique can be a process of a year or even more, but losing 5-6 pounds of fat can be done in a few weeks.

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