How to Build Big Muscle

Avoid These Muscle Mistakes

Four ways to break free from what’s holding you back in the weight room
By Michael Easter menshealth
 

Mistake #2: You Run Too Much

Logging miles isn't a total waste of time, "but it's close," Boyle says. This is because your body adapts quickly to repetitive movement, and that's running in a nutshell. "Plus, running doesn't activate your fast-twitch muscle fibers," he says, which are great fat burners and body builders.

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Try this: Intervals—short bursts of intense activity followed by active rest. Set a treadmill to an 8 percent incline and run for 30 seconds. Then rest for 1 minute. Do this 10 times. This type of training leads to gains in aerobic and anaerobic performance that are significantly greater than with steady-state cardio, according to a recent study in the Journal of Strength and Conditioning Research. For more high-voltage routines that will burn away belly flab, try The Fastest Cardio Workouts Ever.

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