6. Train for endurance.
Large muscles aren’t just energetically and kinetically costly for endurance athletes; they’re really difficult to develop on the training schedule required for serious endurance work. The training needed to get really good at endurance work crowds out any chance you’ll have to train the weights. There simply isn’t enough time in the day or week to train for and recover from both muscle hypertrophy and elite endurance performance. And yes, endurance athletes are increasingly integrating strength training into their regimens, but not to bulk up. They’re lifting weights to improve their sport, become more resistant to injury and wear and tear, strengthen their connective tissue, and get stronger overall.
7. Spend hours in the gym doing every exercise.
Building muscle requires dedication, consistency, and getting in there and doing the work even when you don’t really feel like it. But that doesn’t mean you have to spend three hours killing yourself in the gym. You don’t have to hit every muscle group with five different exercises. You don’t have to do donkey calf raises. You don’t have to do pull-ups, chin-ups, and lat pulldowns. In fact, trying to do too much can cause overtraining, which is counterproductive to actually gaining the muscle.
If every training session is an hours-long affair, you’ll start making excuses not to train that day. Before long, you’ll be skipping entire weeks and wondering why you never feel like lifting. You’ve set the bar too high to stick to the routine. Very few people can consistently train for three hours a day without hating their lives. You’re probably not among them.