Probably the biggest mistake I see trainees making is choosing the wrong exercises and training with way too much volume (sets x reps). I realize there is a new trend in fitness centered around Hybrid training. By Hybrid training, I mean strength training routines for the purpose of burning calories and providing a conditioning effect. This popular training protocol appears to pride itself in training folks to the point of utter exhaustion, and extreme fatigue (sometimes with evidence of rhabdmyolosis, blood in urine) and using exercises that may not stimulate maximum amounts of muscle. I am not here to throw stones at any ones methods but to point out that super high volume training and choosing exercises that use momentum rather than applying high levels of tension to muscle fibers will probably not result in Muscle Gain at least over the long term. You must train hard on exercises that apply high levels of tension with enough volume that forces the body to change.
Volume and Intensity are inversely proportional as volume goes up intensity (resistance or % of your 1 RM) goes down and in my opinion Intensity or progessive overload is more important than the addion many sets. I do believe one needs appropriate training volume, but to train with so much volume that the poundage used is very low (30-50% of 1 Repetition Max) probably short circuits hypertrophy.
A Couple Suggestions
Choose exercises that involve multiple joints for all major muscle groups. For example, Dumbbell Flat Presses instead of a Fly machine or Pec Deck, Squats, Leg Presses, and Lunges rather than Leg Extensions. You show me someone who can bench twice their bodyweight and I would bet that person has a ton of upper body muscle mass, specifically, pectoralis, deltoid, and tricep tissue.
Over time You MUST BE PROGRESSIVE! If in 6 months from now you are using the same poundages for the same number of repetitions you will probably not have any more lean mass.
As you become more advanced (>2 years of training) you may need to add in training volume in a step loading fashion (3-6 weeks of increasing volume followed by 1-2 weeks of 1/2 the total volume of the highest week). This increase in volume may be necessary as strength improvements for advanced trainees become more difficult.
Keep it simple and get stronger on basic multijoint exercises. Any program that is too extreme and unbalanced is probably not going to be a good approach if you are interested in building maximum muscle mass.
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