5. You Must Avoid Carbs to Lose Fat
The low carb craze is still in full effect. Cutting carbs a little or carb cycling is one thing, but cutting them out completely, or to severely low levels, is a muscle building disaster.
If your goal is to build muscle you need carbs. Carbs give you energy for intense training. They are also protein sparing, meaning that they fuel energy stores while letting protein do its job: build muscle. Of course a little goes a long way, so it’s not a green light to go overboard and adopt an all-you-can-eat mentality.
6. You Can’t Do Isolation Exercises
You’ll probably hear that using compound, multi-joint exercises is best for building muscle and getting stronger. Some even use these lifts exclusively without any consideration for unilateral lifts (using one side of the body at a time) or other key isolation lifts.
Isolation exercises have their place in most routines. Barbell curls, triceps work, shoulder lateral raises, and shoring up weak sides of the body all have their advantages. The majority of your lifts should be multi-joint, but including some smaller isolation lifts will fill in the gaps and put the finishing touches on your physique.
7. You Must Eat as much Protein as Possible
Just as you would adopt the mentality of all-you-can eat, you may also think you need to eat boatloads of protein for any hopes of building muscle. The debate over how much protein the body can digest at any given meal is ongoing, but whatever the body doesn’t use it will most likely store. And its preferred method of storage is body fat.
Whether you care to believe it or not, you don’t need massive amounts of protein to build muscle. You see the mass monsters in magazines claiming to eat 400 or 500 grams of protein per day. For us mere mortals, start with 1 gram per pound of bodyweight as a rule of thumb. That should be plenty to support your intense training efforts on the gym.