Top 10 things to AVOID When Trying to Build Muscle!!!

in six months by following this you could gain the same amount of muscle as a year if you don't follow this that's doubling your gains people coach Craig and today I am going to be describing the top ten things that you should be avoiding if you're trying to build muscle all of us including me have done at least one of these in the past if not right now and so if you want to maximize your muscle you want to minimize the amount of these that you're doing now no one's perfect you might be doing some of these but the less you do the better your results are gonna be from my estimation 50% of the gains that people are supposedly making are left on the table why because they are doing some of these top 10 things okay so some are worse than others some are not a big deal but they're still adding up towards that maximum potential okay so just think in six months by following this you could gain the same amount of muscle as a year if you don't follow this that's doubling your gains people okay that is huge okay I'm not talking about you know taking enhancements or any of that stuff this is for natural guys if your enhance it also applies to you alright so before we get started this is not medical advice I ain't no doctor I'm a kinesiologist that's what I do that's how this makes sense this is my specialty so pay attention number one too much hard cardio if you are trying to build muscle you can't be going all-out in the gym doing cardio I don't care if it's hit cardio fasted hit cardio fasted hard cardio evening cardio middle of the night cardio whatever cardio it is if it's too hard it's gonna take away from your muscle growth the body cannot recover fully from both cardio sessions and weight sessions they're just two different pathways to recovery you can't beat an Olympic athlete in the triathlon and a bodybuilding champion they just don't mix you might be a bodybuilding champion in a powerlifting champion you might be a running champion and a cycling champion but you can't be the cardio king and the weightlifting king I have tried this a huge error I've made I tried to be mr. triathlon provincial champion and all this obviously it hindered my games and as I got older I stopped doing that even more recently I bike ride a lot it's not gonna help me grow but I went down to classic so people comment a lot I'm trying to be smaller I'm not trying to be the hugest guy I'm only allowed to compete at 185 so for me it's fine okay but for you if you're trying to build maximum muscle don't be on your bicycle sprinting up mountains all day long or doing hit cardio too hard that is reason number one that you're not making all your gains number two everybody's done this at least once fasting skipping meals going too long without eating whether you're busy on the road on the go there's nothing ready or you're trying to do some kind of fast because you read it was the cool thing to do whatever it is limiting your your chance to grow you have basically five opportunities for muscle growth for muscle protein synthesis in a day you want to spread out your meals if you're eating about every five hours that's amazing if you're eating more often than that that's just as great it doesn't benefit you to eat ten times a day eating every two hours isn't better than every three it's not better than every four so you don't have to go crazy and be like oh I have to eat every two hours I'm about to eat all the time no you don't five meals a day is plenty if you only get four that's almost as good as fun so if you're getting four meals a day or more you're basically at your potential that's pretty much it five meals you know six that's for like the pure hardcore bodybuilding breeds it it makes a difference one pound of muscle is gonna make a break winning this show but for most people as long as you get four meals in a day with protein 20 grams or more for most people unless you're like a really that's fine okay don't skip meals do not skip them I don't care if you're on the go grab a stinking protein bar don't give me some BS story about how it's full of chemicals I'm gonna kill you eat some protein I don't care where it's from doesn't matter get some protein doesn't matter breakfast don't skip it before bed don't skip it because you're gonna sleep okay you don't want to skip before bed don't be like and eat after dark what are you a gremlin no matter how much after midnight come on you can do this before bed then you wake up breakfast breaking a fast you just slept for eight hours it's time to eat that's a long time without eating break the fast eat breakfast that's two-year meals three more meals in the day somewhere four five six hours apart whatever get them in doesn't matter if it's gut full carbs protein it needs to have a minimum amount of protein and it doesn't matter if the fat and the carbs are together or if one or two you just eat okay just eat if you're obese Els if you're scrawny eat more this is simple five meals a day that's reason number two number three drinking and partying if you're drinking wine all the time it's gonna hurt your growth alcohol is not good for muscular gains neither is partying on certain substances okay use your use your brain here if you're going out to the bar Friday and Saturday nights every weekend clubbing dancing and staying up till 5:00 a.m. on a bunch of stems or what-have-you it's gonna affect your sleep and your growth and it's gonna and hurt your recovery no brainer I don't need to expand on this so be careful moderation you're not gonna maybe be like Origen never drink alcohol in my life I'm a saint no but just use your common sense try to limit it and exercise caution and don't drink and drive number four neglecting sleep or avoiding sleep aids now what do I mean by that well you stay up too late you get up too early you don't have a good night you're maybe on your phone all night you don't sleep well if you don't sleep well fix the problem take some sleep aids what do I mean by that could be melatonin it could be doctor doctor prescribed sleeping medication if it's legal in your country could be cannabis it depends okay do what you think you need to do with your doctor's supervision to sleep properly and to fix that don't abuse anything but make sure you're sleeping you need to sleep to recover you need to sleep to not eat when you're sleeping you can't be eaten it should be rhyming right baby that's a run it's rhyming ront I'm gonna be a rapper in my next life here we go number five holding back in the gym and lacking effort or intensity and don't give me some sob story if I don't know what the definition of intensity is we all know just freakin train hard harder than last time train hard hard all the time always train hard shut up just train train hard train harder stop being like a pansy in the gym and not pushing her I'm not gonna include don't overtrain no it's not part of this why because hardly anyone over trains and if you do you know it you're that crazy guy that's like training five hours a day you're like going redonkulous you probably have a mental challenge that's making you push so hard just don't overtrain but I don't need to tell you that because hardly any of you are the 1% who are just hold back most people you need to train harder you're not doing good you're not putting in enough effort you're going through the motions you're just following some I mean the RPE is steady they see three reps in the gym it did you do more volume in the picnic because the science said definite but said it I don't care what they said train harder you'll get more results Baba does this guy at the gym and he looks better than you and he doesn't train her yeah it's genetics genetics if you use those genetics and they train harder like me or like other people who train hard they will be even better so don't use an excuse I know one guy who doesn't train her and he looks great so I'm gonna copy him no train her next sixth reason only training each body part once a week doing these bro splits or like following some mr. Olympia bodybuilding.com program that you read in a magazine once and follow the training Oh Arnold train this way or some guy in a YZ doesn't matter what you've read or think that's not the best way to train train each body part twice week could be three two is enough if you can't get twice a week once every seven days is absolutely not enough that's fifty times you get a chance to grow muscle in a year that's not enough if you train twice a week each muscle you have a hundred and four opportunities to grow that muscle in a year if you train every six days it's better than seven if you train each muscle every five days that's better than seven every four it's still better so just train more often than every seven days this light is driving me insane anyway okay so try to train every three or four days each body part next cutting cutting and losing weight too fast cutting and losing way too fast too fast I have these clients on the phone all the time and they're like yeah I lost 50 pounds in two months it's like they could win these before and after transformation contests but they're losing a ton of muscle they're even giving me bod pod results skin folds DEXA scans which we all know have inaccuracies but when it's showing that you lost 12 pounds of muscle it's not a good sign you can speed fat loss by starving yourself but it doesn't make a program good Mike O'Hearn posted on IG this before and after thing I had 55 azido 50 people send me this picture oh this is impossible it's drugs and it's this and it's that no it's easily possible take a guy he sticks his gut out oh look and then he flexes oh it's already a transformation he already looks like he lost 20 pounds and any diets for nine or ten weeks starving himself you're gonna lose a ton of fat add semana bollocks to it and you're not gonna lose much muscle or you might even build even starving you go from 4,000 calories a day to 1200 calories a day you're gonna lose a lot of weight it's easy very easy if you're extremely obese 600 pounds you can easily lose 50 pounds in a month very easy do you think I can lose 50 pounds in a month I can't lose 50 pounds in my life I'm 192 if I lose 50 pounds I don't even have 50 pounds of fat I could eat nothing and I'll just lose muscle forever until I'm dead I'd be anorexic it doesn't it's not the way to go okay so try not to lose too much too quickly one percent max and if you're lean a half a percent max by lean I mean 10 percent like Barry leave Leave you're really close to your show you don't want to lose fat too quickly cuz it's gonna be some muscle okay so pay attention to that don't lose too quickly so that's what I tell my clients when I only lost a half a pound this week I'm only losing a half a pound my friends losing five pounds a week you're gonna keep it off and they are gonna rebound yo yo lose muscle and have no good results this is a marathon this is not Usain Bolt sprinting okay this is some guy from Kenya going for two hours all right break in a two hour marathon record it is a long process of continued effort okay if you lose one pound a week that's 50 pounds a year that's plenty I even if you're a hundred pounds overweight in two years you're shredded boom and you keep it off better than losing a hundred pounds in three months having half of it be all your muscle now you're just skinny fat and then you gained all this weight back because you've lost your metabolism don't do that and number eight bulking up and getting fat a lot of you are thinking you need this massive surplus and calories to build more muscle it is not the case it will make no difference to help you out eating an extra thousand calories a day stupid and just not gonna help 500 calories an extra day not going to help at all in actually building muscles these will show this the extra weight is fat in water in glycogen it's not actually muscle so then what happens you get really fat you think you put on all this muscle you haven't its water and fat and then when you die it back down you think you have all this muscle you didn't it's fat in water and you lose it all and you're like well that sucks so you wasted all this time bulking up when you didn't need to now if you really want to maximize muscle growth you don't need more than say 50 calories a day extra you cannot even calculate accurately 50 calories I can't even do it it's so minuscule of an amount so if you're eating 3,000 and someone says up at the 3050 there it's too hard if you're eating 3,000 a day you're probably eating 2900 2 3 3100 if you're very good at tracking calories cuz every piece of steak has maybe a little bit more fat in it or a little bit less you don't know every cup of rice maybe it has a little bit more rice than the other cup every teaspoon tablespoon it's just very hard 50 calories doesn't matter so if you're trying to gain weight just slowly go up and wait slow keep your fat the same don't go crazy it's just a waste of time it's a myth it's not neat I've made so many videos on this topic and just don't do it don't get fat in the hopes of getting more muscle and yeah you're gonna ask but I'm skinny I get it all the time I'm skinny though it doesn't apply to me yeah but you're in hence it's if your natural you need to bulk up and you need a lot of no all the same stop thinking it's different please stop the madness next number nine missing supplements or skipping your supplements or just improper supplementation and I don't care if it's natural or not natural okay guys I am on HRT I skipped my dose for the last three weeks well that ain't good what are you doing skip the thing for three weeks or well yeah I take those omegas but I only remember like three times a week okay come on all right I'm on I'm not matter all you should create but I only use it like twice a week you're losing out on your progress oh I can't sleep but I always forget to take my melatonin you're hindering your progress proper supplementation follow your plan and consistently do so don't just say oh it's not a big deal I'll do it when I can think of it proper supplementation number 10 ego lifting in the gym and being like I'm putting on muscle training and just slamming the weights going too fast going too heavy wanting to do PRS everybody's done it me done it everybody generally torn pecs I've seen torn biceps injured quads from guys who are like I am I'm stronger I'm training hard I want to progress and then they max out one rep max oh I've never done four pound benchpress before torn Peck bad better to have one rep max is like if you're a power lifter and you really need to but it's dangerous if you're doing a one rep max bench press pause the weight have a new run rep max for pausing week slam touching those stretch reflex all torn muscle not good at all so be careful squatting deadlifting why not go for Max's four reps rep maxes is how I did it when I grew up go down here to light so ya don't go for really heavy weights using improper form don't get hurt if you'll get injured you're slowing all your progress down big time and if you are injured don't take supplements to mask the pain the doctors might prescribe it oh I feel good now my shoulder I have a torn labrum I'm gonna keep training cuz I had my cortisone shot guess what happened to me so 13 days before world's I injured my shoulder torn labrum the whole thing I came with my arm up it's hanging I'm literally crying because I'm 13 days from worlds and I'm gonna benchpress 550 and have this freak benchpress at 198 I can't do anything can't lift my arm I'm 40 some years old 42 at the time go to doctor cortisone shot and third one and then you know I can move my arm and then I don't train I go to the to the world's Bench 529 for all-time world record guess what having made a little benchpress since okay it hurts is if I get four inches from my chest super bad pain I can't bench so I'm like benchpress my favorite exercise my whole life 20 you know 30 32 years I was benching and was famous and known for my bench from the age of 13 and everyone was like wow you're so strong a bench can't do it injured and you train while injured no maybe if I had to just not trained all that time maybe I could have kept going but that's the sport that's what we do football players you think you're not gonna play every time they get a little injury that's what happens but if you don't want to hinder your long-term progress don't ego lift okay I probably wouldn't have got hurt if I didn't have 500 pounds trying to get four reps with it but that's what happens when you lift heavy but I was training for a meet if you're just training a little good there's no reason to max out ever it's ego lifting it doesn't help it's fun and tempting but don't do it and of course you're gonna do it we're gonna like it and you're gonna do it but do it at limited amounts and be safe and be careful when you do that bench press pause that way when you do that squat be careful not to hurt your back when you deadlift use good form don't be like I'm gonna just hitch it and turn and twist and pull it up no matter no it's not worth it you're better off just doing a set of max reps or something okay click the subscribe button subscribe then bail right away do it now smoosh you're notified watch my videos instantly please comment before you watch the video do not make a comment to make yourself look stupid okay please don't do that I'm sick of reading messages where my comment is 20 times on every video clearly you never watch the video because I explained this at the end visited it every single time people make these stupid remarks they didn't watch the video Oh cried you don't understand this and it's like at minute 7 I went into detail explaining what they wrote and they think they're mr. smartypants but they look so stupid because they didn't watch the video watch the video in comment if you want to leave a comment to say I'm excited to watch this this will be good don't be like commenting on the video as if you watched it and pretend and want to be the first one to say I'm stupid it just makes you look dumb anyway you want to see more videos on how to train for muscle growth or how to get your maximum amount of muscle or what not to do watch these videos to our blooping up right now right in your face watch one of those videos because you're watching this to grow muscle you're gonna watch these two because this will tell you how to grow muscle as well Greg who said I have BB Pro on Instagram Greg you said calms my website go there phone console buy meal plan whatever do stuff go on the site check it out until next time I am out

Channel: Greg Doucette

Views: 1,281,674

Rating: 4.9469347 out of 5

Keywords: Greg Doucette, Muscle Building Mistakes, High Intensity Cardio, muscle gains, sleep, Partying/Drinking, fasting, lifting with your EGO, losing weight too fast, weight loss, bulking, powerlifting, strength, fitness, fake natty, post show, healthy food, simple diet, lean bulk, hydration, olympia, ifbb, bodybuilding, health, exercise, fat, passion, IFBB Pro, Coach Greg

Id: W9cTB1HFRY0

Length: 20min 47sec (1247 seconds)

Published: Sat Dec 14 2019