1. Eating "blindly" 

If you aren't tracking your calorie input somehow, then how do you know if you're eating a surplus of calories each day? You need bricks to build a house. Think yourself lucky you're able to eat lots!

2. Sticking to 3 Sets of 10

Yeah - you read this in fitness/bodybuiding magazines but rep range is the loading parameter that should be varied most often! To fully stimulate fast and slow twitch fibres, 10 reps won't cut it after a few weeks sorry.

3. Missing Time Under Tension 

Yes it hurts. Yes it's a major stimulus to muscle building. No you can't just bash out your reps. Consider using sets of at least 40s length to really create a hypertrophic response!

4. Resting inconsistently 

Time your rest periods and stick to a predetermined time. You'll never know if that extra couple of reps was genuinely increased strength or just because you had a bit more time chatting. Measure and manage!

5. Ignoring Recovery 

Did you know you build and repair muscle when you're resting? Most of us simply won't get enough recovery time if we train 7 days a week (especially with the reduced sleeping hours so many of us suffer from!)

Written By James Alexander Ellis

Facebook: Facebook.com/JamesAlexanderEllis