Overworking as a common error.
I can remember vividly, my muscle building schedules when I first begin. Being new to building muscles, I was excited about the muscular gains in my body every week, due to my workouts during the weeks. Noticing my growth, I decided to add on to my schedule in hopes of more gains. Never did I expect that decision to be a painful one. For the change, I headed to the gym 5 days a week without an efficient muscle building workout. (Common mistake made by beginners)
Most beginners have a muscle building workout like this
Eg Bench press, bicep curl, triceps extension, weighted pull ups, squats.
Such a workout trains every part of your body's muscles. However, they will attain minimal growth. At the beginning, you will notice growth and gain in strength. The muscles get stronger but you will stop growing very quickly. The most common reaction to the cease in growing would be to double the training schedule.
Overtraining leads to muscle loss through injuries! Muscle soreness is a sign of a tired muscle and that the muscle should be left alone to rest. Our body grows when it rests, not when it is being worked out. Our muscle tissues get damaged during workouts and they grow during the repair and recovery period. In simple terms, a good strategy towards muscle gain would be to work the muscle and to give it sufficient rest for the growth. Think about what happens if you work out every part of your muscles everyday? ALL your muscle tissues get damaged further and they'll have no chance of growing as the damaged tissues are not being repaired.
Effective muscle building workout schedule
An effective muscle building workout schedule should be one where you workout different muscles on different days. For example, (Day 1 biceps and chest) (Day 2 back and shoulders). Such routine allows the muscle with damaged tissues to repair themselves while you train other parts of your muscles. Also, rest is very important and you should always include a day of rest in between your weekly muscle building workout schedules.
Proper rest + Proper diet = Growth
Heres the simple equation for growth. If you are over working, change your workout schedules and routines. If you are following a good muscle building routine but have reached a plateau, change your diet to one with higher protein, higher calorie take but lower in fat level. I was first skeptical when I was told that I stopped growing due to over training. However, try changing your schedule and you will see the difference in weeks!