• primary driver of muscle growth == MECHANICAL TENSION

  • Applying loads to the target muscle fiber and training them very close or all the way to muscles failure

  • keeping a log file //book .... (tracking reps and sets)

Building mistakes

  • centering workout around get a pump

  • relying on fatigues

  • relying on muscle soreness

  • not tracking your workouts //progressively overload & recording your workout

  • excessive workout variation // they respond to the degree of mechanical loads not different variation.

  • improper exercise selection //choosing the wrong lifts // right exercise for the right muscle groups

  • over emphasizing certain muscle groups //focusing mostly on showing muscle groups

  • intentionally creating instability during your lifts

  • performing too much high reps sets // 5 -12rep are okay

  • not resting long enough in between sets

  • performing pre workout cardio

Workout building is based off

  • strength
  • building muscles
  • Endurance