1, using the same weight day after day.

Although the improvement of strength does not necessarily guarantee the increase of muscle volume, they are closely related. If you don't gradually increase the load and can't guarantee enough times, there is no way to increase the muscle mass.

2. Use more than you can bear.

Although strength is very important, if you desperately pursue heavy weight, the result will be movement deformation and even injury and interruption of training. Many friends like to use heavy objects to ignore the correctness of their movements during fitness training. The perfect action should be without swinging your body greatly, shouting, jerking and inertia, and giving up suddenly. This is the guarantee of safe and effective training.

3. Too much training and insufficient rest.

It is very important to ensure adequate rest between training sessions. Although many fitness friends know this, they still try to shorten the interval between two trainings and increase the training frequency, which will only greatly reduce the training effect. Muscle growth occurs during rest time. If you practice too hard, your muscles won't have time to grow any longer.

4, lazy to change the training content with poor effect.

Many people like to copy the training plan from books, and then blindly implement it whether it suits them or not. If the training action is not correct, this kind of exercise will only make you injured or ineffective.

5. Ignore the role of nutrition

In this "wrong list", nutrition is put behind, but it should be the first in your training. Many people fail in fitness training because they mistakenly think that only training is the only thing that needs attention. In fact, what to eat and when to eat in fitness training are the key factors affecting success or failure. Muscle does not grow out of thin air, but comes from rich and high-quality nutrition.