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Developing good habits is crucial to build muscle up on a long term basis. It is highly important to be consistently doing the right things if you want to keep building muscle. Unfortunately often people get into bad habits without thinking about the danger they are risking or about how much they are adversely affecting their progress. Here we have outlined the top 7 worst muscle building habits and included a few build muscles tips too:

1) The worst of all! Taking steroids, this is harmful for a great number of reasons take your pick from any of these:different coloured spots on the body, acne, swelling of the legs and feet, bad smelling breath and yellowing of the skin, dizziness, trembling, nausea, vomiting, mood swings, premature balding, aching joints, liver damage, palpitations, cardiovascular disease, high blood pressure, and reduction of your final adult height.should you need more reason not to use steroids then take a look at these: pain on urination, testicular shrinkage, impotence, breast development and even sterility. Enough said.

2) Trying to lift too much weight. Ok, attempting to better your training partner is fun but be very careful. Lifting too much weight can cause you to lose form and increase the chances of injury and won’t help you build muscles quickly. If you are unable to lift or lower the weight under complete control or if you have to use momentum to do so then you need to lower the weight.

3) Protein intake levels too high. The average adult should be taking on board 0.8-1 gram of protein/kilo of bodyweight/day and a hard training bodybuilder should not take on board more than 1.7 grams/kilo of bodyweight. Consuming more protein than this increase the likelihod of getting osteoporosis and also it could lead to irreversible kidney damage. Also homo-cysteine, a by-product of protein metabolism is a risk factor for heart disease so be careful!

4) Using stimulants like ephedrine has potentially dangerous side effects such as heart attack, heart palpitations, and stroke. Whilst these are not prohibited you wold be wise to exercise extreme caution and in fact would be much better off not using them. you may give caffeine pills a go as they are much less dangerous. If you have any doubts at all make sure you ask a health care specialist.

5) Some people believe that working out on an empty stomach will help them burn fat. However most of your energy comes from carbohydrate therefore if you haven’t eaten you will have a great deal less energy and have virtually zero chance of having a decent training session. You will not be able to lift more than your previous personal best and you will most likely be left jittery, shaking and even dizzy after your training session possibly due to low blood sugar levels. Instead of this it is far better to have a small pre workout meal containing fruits, vegetables and such like.

6) Neglecting to stretch or warm up adequately. Preparing your body for exercise is crucial in preventing injuries such as muscle tears and ligament strains, it also increases your performance, range of motion and posture. It takes only around 10 minutes to do a decent warm up and it is time very well spent. 

7) Not keeping a training diary. Without this how are you supposed to know if your training program is working or not? How can you keep a track on your personal best lifts. A training log is very motivating and simple to do. Why aren’t you keeping one.

OK, the above are a few pointers but mainly relax be safe and enjoy your workouts most of the time a healthy dose of common sense is enough to ensure your safety.

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Developing good habits is crucial to build muscle up on a long term basis. It is very important to be doing the right things regularly in order to build muscle continuously. Unfortunately there are bad habits that many people pick up on the way that are limiting their muscle building progress. Here we have outlined the top 7 worst muscle building habits and included a few build muscles tips too:

1) The worst of all! Taking steroids, this is harmful for a great number of reasons take your pick from any of these:different coloured spots on the body, acne, swelling of the legs and feet, bad smelling breath and yellowing of the skin, dizziness, trembling, nausea, vomiting, mood swings, premature balding, aching joints, liver damage, palpitations, cardiovascular disease, high blood pressure, and reduction of your final adult height.Before using steroids ask yourself if you really want any of these side effects: pain on urination, testicular shrinkage, impotence, breast development and even sterility. I’m sure that is all that needs to be said.

2) Attempting to lift too much. Ok, so competing with a training partner is highly motivating but be very careful. Lifting too much weight can cause you to lose form and increase the chances of injury and won’t help you build muscles quickly. If you have o use momentum to lift the weight or you are unable t control it 100% whilst lifting or lowering you really ought to be reducing the amount of weight you are using.

3) Excessive protein intake. The average adult should be taking on board 0.8-1 gram of protein/kilo of bodyweight/day and a muscle building athlete ought not to take on board more than 1.7 grams per bodyweight kilo. Consuming more protein than this increases your chances of getting osteoporosis and also it could lead to irreversible damage of your kidneys. Also your risk of heart disease is increased because a by product of protein metabolism homo-cysteine can cause damage to your heart over time!

4) Using stimulants like ephedrine has potentially dangerous side effects such as heart attack, heart palpitations, and stroke. Whilst these are not prohibited you wold be wise to exercise extreme caution and in fact would be much better off not using them. you may give caffeine pills a go as they are much less dangerous. If in any doubt always consult a trained health care professional.

5) Working out on an empty stomach is believed by some people to help burn off more fat. However most of your energy comes from carbohydrate therefore if you haven’t eaten you will have a great deal less energy and have virtually zero chance of having a decent training session. You will not be able to lift more than your previous personal best and you will most likely be left jittery, shaking and even dizzy after your training session possibly due to low blood sugar levels. Instead 30-60 minutes before your workout have a small meal with food such as vegetable rice and pasta.

6) Not warming up or stretching properly.Getting your body ready for exercise is essentail in order to prevent injuries like muscle tears and strains, what’s more it enhances your range of motion, flexibility, performance, and posture. It takes only around 10 minutes to do a decent warm up and it is time very well spent. 

7) Not keeping a training diary. Without this how are you supposed to know if your training program is working or not? How can you keep a track of your previous best lifts and so on. A training diary is motivational and easy to do. Why are you not using one.

OK, bear in mind the above points and make changes if you have to but mainly use your common sense and think about the long term.

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In your quest to build muscles as fast as humanly possible here are a few quick tips to help you on your way. No messing around here seven top build muscles tips:

1) Eat frequently and often. For people new to weight training and bodybuilding you may have some problems actually eating enough calories to grow. Consume about 6 meals each day and eat very large portions every day to overcome this problem.

2) Get plenty of rest. Your muscles need times to rest in order to grow. They don’t grow in the gym. So just as you should workout to build muscle mass you should also rest a lot to get big.

3) Don’t train for longer than 45 minutes a time. A hormone that is detrimental to muscle building is released at around this time marker. Finishing your workout after 30 to 45 minutes means that your body’s hormones are at an optimum level to support muscle growth.

4) Keep a training diary. tracking your progress provides information on what workouts work well for you. You can make use of them again at a later date. They also mean that you can have meaningful goals for every single training session which enhances your motivation and proves that you are improving.

5) Use supplements to improve your overall diet. If you have cash spare use the following supplements to improve your development: essential fatty acids, whey protein, multivitamins and possibly creatine. You can make excellent progress even if you can’t afford supplements so do not lose heart.

6) Train with determination, focus and intensity. Maintain intensity in your workouts by using techniques like: negatives, super sets, giant sets and drop sets.

7) Do not give up…ever! This journey will take some time and you need to be in it for the long haul. Of course you want to build huge muscles mass as soon as you can but don’t forget the journey is half of the fun. So with those brutally effective building muscle tips in mind go out and get huge.

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