1.  Cardio-Only Style workouts:
Jumping around on a concrete floor or doing  endless burpees will not build muscle. 

2. Excessive Repetitions with Light Weights:
To build muscle, you need to lift heavier weights and take a set towards failure, not pump out endless reps with pink dumbbells.

3. Poor Nutrition:
Eating too little or consuming insufficient protein won’t provide the necessary building blocks for muscle repair and growth. 

You need the appropriate amount of calories and nutrients to support muscle synthesis, and you need to eat a consistent amount of protein every single day.

4. Lack of Progressive Overload:
Progressive overload, or gradually increasing the weight and intensity of your workouts, is essential for muscle development. If you are stuck doing the same old 3 sets of 10, you need to change. 

5. Inadequate Rest and Recovery:
Muscles grow during rest, not during workouts. Adequate sleep and recovery days are crucial for building muscle.

6. Poor Form and Technique:
Incorrect exercise form can lead to injuries, and limited muscle engagement.

7. An over focus on Supplements:
The clue is in the name ‘to  complete or enhance something when added to it’s

8. Skipping Compound Exercises:
Large movements such as squat, hinge and presses variations engage multiple muscle groups and lend their hand to increased loading through time. 

9. Inconsistent Training Routine:
2/3 sessions per week for a year will always beat 5 sessions per week for two months.

10. Stress and Lack of Sleep:
If you disrupt your sleep you will disrupt your hunger, your training intensity, and your appetite.

That’s all for today, have a good day, have good workout, have a good week!

Tristan ‘10 things’ Buttle.