Trainer Harley Pasternak warns of three common muscle-building blunders

Harley Pasternak, who has coached celebrities such as Kim Kardashian, Rihanna and Robert Pattinson, identifies three recurring errors that stop people from gaining muscle. First, he notes that women often limit weight training out of concern about looking bulky, despite the difficulty of gaining excess muscle and the health benefits of resistance work. Second, he cautions against full-body routines, arguing that fatigue later in a session reduces the effort applied to later muscle groups.

Finally, he stresses the importance of recovery, explaining that muscles need several days to repair micro-tears before being stressed again, and that over-training connective tissue can cause injuries. His recommended regimen includes 20-minute strength sessions six days a week, focusing on two muscle groups per workout and maintaining a calorie surplus.