The most common mistake I see with males in the gym is the classic "mirror muscle" workout. The "Chest and BI's" day is a way of the past. It's time to start adding a leg day at least once a week or even into your upper body workout. If a whole day of legs is too much, then try working the front of your legs on day one and on day two, work just the back. If you do not work yours legs with the same intensity as you upper body, you do not grow. It's that simple.

Guys love to do chest. The average guy in the gym will do chest four times a week if some magazine didn't tell him that the muscles need a break every once in a while. The most Common Question i hear in the gym is "If I'm pounding out a crazy Swartzenegger chest workout twice a week, how come I'm not getting any bigger?" Chances are you are not giving your muscles enough time to recruit the fibers necessary for growth. Repetition tempo is the speed with which each repetition is performed. This is important because you have different muscle fibers in your chest and you can manipulate growth in each one separately for maximum results. Instead of pounding out the next set of 12 on the bench press like an animal, try slowing down your negative phase of the rep. If the positive phase of the rep is the pressing up of the bar, then the easing down of the bar back toward your chest is the negative. Next bench press workout, take 2 seconds on the positive movement and 3 or even 4 seconds on the negative movement and instead of 12 reps try 8. Use the same weight you would for 12 reps. This ought to pump you up a bit.