There are few things in life more frustrating than hitting a plateau in the gym. You’re putting in the time and effort but not seeing the payoff. When that happens, there’s usually an underlying reason (or several) for the stall. In a recent video, trainer Bobby Maximus revealed the most common muscle-building mistakes that could be holding back your progress.
Before you double your training volume, check out this list. After all, a couple of simple adjustments could be the difference between spinning your wheels and finally seeing the gains you train so hard for.
Related: Exercise Scientist Breaks Down the Major Differences Between Training for Size and Strength
Most Common Muscle Building Mistakes, According to a Trainer
Ego Lifting
We all want to lift heavy weights, but there’s a stark difference between steady progression and ego lifting. The latter leads to injury, adding to long-term wear and tear. “Nobody wins the workout,” as Maximus says. Focus more on solid exercise form and controlled reps.
Skipping Leg Day
Many men are guilty of it, but you should never skip leg day. Whether it’s for sports, improving athletic performance, boosting overall strength, or simply keeping up with the demands of daily life, strong legs are crucial for balance, power, and long-term mobility.
Neglecting Recovery
Recovery is a crucial part of performance that’s often overlooked. It can be as simple as taking a day off to let your muscles rest or as intentional as scheduling a massage. Saunas, ice baths, foam rolling, stretching, and getting enough sleep are other solid recovery options. Don’t fall into the trap of a 24/7 grind mindset.
Poor Nutrition
You can’t outtrain a bad diet, no matter how hard you work. Even if you’re eating protein-dense meals at a fast-food restaurant, you could be hurting your long-term health with your nutrition choices, Maximus says. Instead, focus on whole, nutrient-dense foods that fuel your workouts and better support recovery.
Ignoring Warmups
“You’re not a lion. You’re a human being. You need to warm up. If you warm up, your muscles will work more efficiently and you will be more resilient to injury,” Maximus says. “So, every day do a dedicated warmup.”
Overusing Isolation Exercises
Maximus is a big advocate for functional movements. Isolation exercises have their time and place, but if you want to move better and train efficiently, they shouldn’t make up the bulk of your workouts.
Related: The Right Way to Do Front Raises for Broader, Healthier Shoulders
Inconsistent Programming
When following an exercise program and not seeing results, many of us abandon ship for something new. But the secret to building muscle isn’t constant switching; it’s sticking with the same program consistently over time. It may take at least six months of consistent training to see real results, Maximus says.
Lack of Consistency
Training inconsistently is one of the biggest roadblocks to progress. Skipping workouts or constantly changing your routine makes it nearly impossible for your body to adapt and grow. Consistency, not intensity, is what drives long-term results.
Chasing Shortcuts
“We’re all looking for that hack, that gimmick,” Maximus says. “Consistent hard work over a long period of time is the only thing that works. If it seems too good to be true or it’s snake oil, it probably is. Stop chasing shortcuts.”
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