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If you want to avoid such common mistakes the first step is to understand how the process of building muscles occurs in the body. The aim of weight training is to achieve microtrauma, whereby you create micro tears to the muscles you are working out. When micro-tears occur in the muscles a bodybuilder then experiences soreness after training which is referred to as delayed onset muscle soreness. Muscle growth is caused when the body adaptive response system is trying to repair this micro-trauma. This is felt more a few days after a training or workout session. After some time the soreness reduces when the muscles get used to the exercises.

Thus your aim in the gym should be to lift weights with minimum intensity needed only to produce the natural adaptive response. When you have managed to stress your muscles along the limits where they cause micro-trauma your job is done. This is because when you create further stress to the muscles, they will respond adversely and begin to reduce.

With the muscle building process in mind there are several things you need to do and others to ignore if you want to have a proper and effective body building workout. This is because if you want to add more mass you need to be very dedicated and at the same time careful when you are training.