What's going on, everyone?

Welcome to the fit, healthy, and most of all happy podcast. I'm your coach and host, Josh, here with. His co-host and co-coach, KG, and I'm in the house. And before we jump in today's podcast, we're just going to share a quick five to 10 minute spot from our sponsor, Uncle Ben's rice. You know, if you eat this rice, you're going to lose with that. No, I'm kidding. We don't do sponsors.

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At Klos is fit. C-O-L-O-S-S-U-S-F-I-T. But Coach Kyle sat down and he hit the drawing board, and he came up with his top 10 muscle building mistakes and how to fix them. We're not going to leave you high and dry. We're not just going to tell you what they are. We're here to help. and this is going to be a really strong episode and there's a high chance you're making a lot of these mistakes. So without further ado, I'm going to jump into it with number one. And, you know, once again, before I even get into this, I just want to say, even if you're someone who's looking to lose fat and, you know, you're not really focused on, you know know putting on a ton of muscle or anything this is

still a muscle listen up so don't tune off of this because there's just good training advice in

general and a good rule of thumb you know for maximizing composition and these are all tools you

will want to keep in your back pocket so just how to get that in there this one's going to be a treat

so sit back enjoy and you And, you know, if you

ever look for notes, you're looking for more info on this episode. There are show notes below every episode, both in iTunes and Spotify. So you could copy them to a notepad, you know, do whatever you want to do with them. I know people like to, you know, kind of implement them in their own way. So something to keep in mind there but number one the number one common muscle building mistake is always

training in the same rep range, three by eight, three by 12, three by 15. You know, I think most people, you know, a lot of guys love the eights, you know, eights like that magic number for whatever reason, you know, and I do, don't get me wrong. I love eight reps. And I also know, like, a lot of women love 15 to 20 reps. And I know a lot of women who love three wraps and all these different things. But case and point, you're really shooting yourself in the foot if you're always only training in that one range because you're only getting strong in that one like position of, you know, stimulation of hypertrophy, right? It's really important you alternate this. And, you know, all the time people say, give me DUP, what's periodization, you know, stimulation of hyperchophy, right? It's really important you alternate this. And, you know,

all the time people say, give me dupe, what's periodization? You know, what's daily underlying periodization? Like a great way to kind of simulate this is to get strong and different rep ranges. So, you know, if you're in the low rep ranges, think one to six, you know, you're going to be basically training more for strength.

You know, it's going to be really heavy weights.

It's going to be a big challenge to kind of get that done.

You know, then kind going to be really heavy weights.

It's going to be a big challenge to kind of get that done.

You know, then kind of in the more moderate ranges, you know, think kind of seven to 12. You know, you're going to get like some good muscle strength. You're going to get some stimulation. It's going to be, you know, take a little bit longer to do that. but you're going to have like less time under tension than a 12 to 20 right when you're

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