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How to Build Big Muscle
Avoid These Muscle Mistakes
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Refresh Your Fitness Plan
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1
Mistake #1: You Don't Train Your Legs
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2
Mistake #2: You Run Too Much
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3
Mistake #3: You Lift Too Slowly
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4
Mistake #4: You Stay in Your Comfort Zone
Mistake #3: You Lift Too Slowly
Explosive lifting leads to fast gains. The reason? "It activates more fast-twitch muscle fibers, which have the greatest growth potential," Boyle says. "So lift like you mean it." You'll also crank up your heart rate, increasing your calorie burn.
Try this: Do the lifting phase of each exercise as fast as possible. (The actual speed of the lift doesn't matter. "As long as the movement is explosive," says Boyle, "your body will recruit fast-twitch fibers.") Then take at least 2 seconds to lower the weight.
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