Have a look at your parents and if they are naturally thin or slightly built then you can bet on having the same characteristics. Don't give up though because this doesn't mean that you can't build a body to be proud of. You are just going to have to work a little bit harder to get the results you want.
2. Your metabolism will impact on your size.
If you've struggled in the past to gain any kind of weight then your metabolism could be burning calories faster than you can consume them.
3. There is no be all and end all muscle building program that will get great results for everyone.
A logical approach to find a program that can work for you is to find someone who is of a similar body type and follow what worked for them. There will always be exercises that are at the core of any muscle building program but there is to more to muscle gain than lifting weights alone.
4. More isn't always better.
Human psychology dictates that if something doesn't work then just do more until it does. More is less can be a difficult concept for many people to come to terms with. The whole idea of weight training is to stimulate the muscles to grow and that's it. Once you've done this, your muscles need time to repair and then build more muscle but this process can only occur when you are resting.
5. Isolation exercises are not the answer if you want to get bigger faster
The best exercises to put on the most amount of overall size are multi-muscle exercises. These are exercises that require more than one muscle or muscle group to get the job done. These lifts put the most amount of stress on your body. This is the stress that will shock your nervous system into releasing the greatest amount of muscle building hormones.
6. Free weights stimulate greater muscle growth
Free weights are recommended over machines because they make you work harder. They require greater concentration and allow the stimulation of supporting muscles. Machines are good for beginners to help with form and basic control, but limit the effectiveness of the exercise.
7. No Pain, No Gain.
Everything works for about 6 weeks but after that repeating the same workout will return smaller gains.
To build muscle you need to train with heavier weights. This stimulates Type IIB muscle fibers which cause the most amount of muscle gain. Lifting heavy is when your body fails after 4-8 reps.
8. Long training sessions are a NO-GO
The idea is to stimulate muscle, not completely destroy it. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. Your weight training sessions should go for no longer than 60 minutes maximum.
9. You dont need aerobic activity to lose fat
The time spent running or swimming is muscle building and recovery time lost. Building muscle is the fastest way to lose fat. Aerobic activities will help you lose fat but not so if you are on a high calorie mass diet for building muscle.
10. 3 square meals a day isn't going to help you build muscle
Eating is an important part of muscle building. You need to eat more often and eat more protein. You should be eating roughly every 2.5 hours which is about 6 meals per day. Spreading your meals throughout the day will make sure that your body always has the calories it needs for muscle building and repair.