Workout Tips

The 10 Worst Things You’re Doing for Your Muscles

Quit these bad habits to get more results from every workout.


When it comes to the care and feeding of muscles, most of us have mastered the basics. We train hard, eat right (we think) and spend more time curling bars than hanging out in them.

But sometimes our habits in and out of the gym unknowingly can sabotage our hard work—or at least make us less efficient in producing the results we’re striving so hard to achieve. Here are the 10 worst things you’re doing for your muscles and what you can do instead.

1) Ignoring Stabilizer Muscles

If you’re focused on building a huge chest, arms, and legs, you could be ignoring your body’s foundation. Be sure to work in three planes of motion and strengthen the stabilizer muscles around your shoulders, hips, and midsection, to build a powerful core and provide protection against injury. Make medicine balls, physioballs, mini-bands and rotational movements (lifting, chopping) part of your arsenal.

SEE ALSO: Medicine Ball Exercises for Strength Training >>

2) Not Drinking Enough

We’re talking water, of course. Dehydration of just three percent can cause a 10 percent loss of strength, hindering your training. Drinking enough water before, during, and after exercise can increase performance up to 25 percent. Drink ½ to 1 ounce of water per pound of body weight per day to maintain hydration.

SEE ALSO: 10 Foods That Will Keep You Hydrated >>

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