You got your eight hours of sleep. You consumed all your meals on time. You took your favorite pre-training supplement about 45 minutes before hitting the gym, and you were all hyped and ready to go the second you took hold of the first dumbbell. The workout was insane! You crushed the weights. Your mind-muscle connection was spot on. Every fiber was thrashed!

Now what?

It’s vital to remember that pumping the iron with ferocious intensity will only set the stage and create the potential for growth. Actually manifesting new muscle will require the perfect step-by-step post-workout plan, or everything you did before will go to waste. Please, don’t make the following mistakes once you finish the final rep, or you will end up just like a gerbil running on a wheel—going absolutely nowhere.