Artist: milan2099

Muscle Building – Most Common Mistakes


If you find yourself consistently training without yielding significant results, you might be wondering why your muscle-building progress isn't as rapid as others'. We've compiled the most common mistakes that hinder your success. Do you recognize yourself in any of these?

Excessive Training

Yes, you heard that right—your lack of progress might be attributed to excessive training. Not only do your muscles require ample recovery time for growth, but prolonged training sessions lead to fatigue and yield no additional benefits. Often, a single set with high intensity is sufficient. The benefits of High-Intensity Training (HIT) have been supported by studies. The traditional 3-set training can be set aside.


Artist: Louis Hansel

Monotonous Routine

Your muscles adapt to the stimuli you provide. If you consistently follow the same routine, the effect diminishes over time. Your body becomes accustomed to the training, no longer recognizing a reason to build additional muscle mass. To achieve results, maintain variability in your training routine and consistently increase intensity.

Relying Solely on Sports Nutrition

Supplements can aid performance improvement. However, view them as supplements to a healthy diet rather than a panacea. Relying solely on supplements while maintaining a diet of fast food will limit progress despite the use of good supplements.

Isolated Exercises

Some believe that highly targeted exercises like bicep curls yield greater results. However, such exercises only impact a small portion of the body, while the rest remains inactive. Comprehensive exercises like squats or push-ups engage the entire body, thus sending more signals for muscle growth.

Artist: nd3000

Cardio Focus

For those primarily interested in muscle building, cardio workouts should be limited to light warm-ups. This prepares your body for training without inducing fatigue. Excessive cardio before strength training diminishes the energy required for intense resistance training. To stimulate muscle growth, your muscles need to be pushed to their limits.

Swinging Movements

Using momentum instead of strength during training may inflate the repetition count but won't impress your muscles. Lifting weights with momentum is essentially cheating. Consider the purpose of such self-deception – it certainly doesn't lead to more muscle mass.

Limited Range of Motion

Similar to swinging movements, not utilizing the full range of motion cheats yourself out of optimal results. If you don't complete an exercise fully, you're deceiving yourself.

Artist: PeopleImages

Skipping Post-Workout Nutrition

Thinking you'll shed more fat by fasting post-workout? Incorrect. Within the half-hour after exercise, your body aims to convert glucose into glycogen to build muscles and repair minor injuries. Without this intake, not only may muscle soreness increase, but additional muscle mass won't be built. In the worst-case scenario, insufficient protein and carbohydrate intake could lead to muscle breakdown instead of growth, as the body processes muscle mass to reduce energy expenditure.

If you've identified some of these mistakes, aim to avoid them in the future for sustained improvements. However, don't put excessive pressure on yourself, as stress is counterproductive for muscle building. Nobody's perfect; learn to cope with your weaknesses and persist through setbacks. Consistency and perseverance will eventually manifest as success.

Filter locations:

Nibelungengasse 5 | 1010 Wien


Strobachgasse 7-9 | 1050 Wien


Donau-City-Straße 7 | 1220 Wien

DC Tower

Wiedner Gürtel 9 | 1100 Wien


Marxergasse 17 | 1030 Wien


Untere Donaustraße 21 | 1020 Wien


Opernring 13-15 | 1010 Wien

Executive Club

Getreidemarkt 8 | 1010 Wien

Medical Center

Untere Donaulände 21-25 | 4020 Linz

Donaupark Linz

Mozartstraße 7-11 | 4020 Linz

Atrium Linz

Girardigasse 1c | 8010 Graz

Thalia Graz