10 Things You Shouldn’t Do If You’re Trying to Build Muscle: Body Building

4. Stick to the ideal routine even if it’s not working.

You’re doing everything everyone says to do. You’re squatting and pressing three times a week, deadlifting once, and learning how to power clean. You’ve got a dog-eared copy of Starting Strength by your bedside. A permacloud of weightlifting chalk dust follows you around like PigPen. For most people, this kind of dedication builds muscle. Barbell training works wonders for most people, provided they do it with the right form and intensity. It allows you to handle the most weight and places dynamic stresses on your musculoskeletal system. But don’t get caught up in barbell dogma if it simply isn’t producing the results you want. 3×5 squats, deadlifts, and presses aren’t the only way, no matter how loudly Internet commenters scream it.

Many people find that higher-volume training in the 8-12 rep range offers a good balance between volume and intensity and produces greater hypertrophy with real strength.

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