Muscle Building and Weight Training

7 Muscle-Building Mistakes to Avoid

Are you sabotaging your muscle-building efforts? Discover the surprising habits that could be holding you back
By Myatt Muprhy menshealth
 

Smoking and Drinking

You know smoking is stupid. You know you're gambling with cancer, stroke, and other health issues. But did you know you're also sabotaging your strength training?

"Smoking places carbon monoxide in your system, which prevents your muscles from getting as much oxygen to use for energy," says Scott Swartzwelder, Ph.D., a professor psychology and neuroscience at Duke University. "The less oxygen your muscles have to draw from, the less efficient they are at contracting, which can limit their capacity for work."

As for alcohol, it can cover your abs with a layer of lard and interfere with hormones that help build them. "Drinking alcohol on a regular basis can also keep your testosterone levels lower than usual and decrease muscle mass," says Swartzwelder.

Fix it: Quit smoking, and don't worry about becoming a cold-turkey butterball. "Getting in at least 30 minutes of exercise three or four times a week not only helps control body weight, but can also produce positive psychological effects that might diminish the need to smoke," says Swartzwelder. Drinking moderately (two drinks or less per day) won't harm testosterone levels and can actually improve your cardiovascular health, he says.

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