STOP Doing THIS If You Want to Build Muscle
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.7 • 1.7K Ratings
🗓️ 21 April 2026
⏱️ 13 minutes
🧾️ Download transcript
Summary
This could be why you’re not gaining muscle, even if you’re putting in serious effort. Discover the #1 muscle growth mistake and learn how to build muscle correctly with proven muscle growth tips.
0:00 Introduction: Muscle-building mistakes
0:53 The biggest muscle-building mistake
2:18 Hypertrophy training tips
5:23 Muscle recovery and strength training tips
6:36 Prioritize rest to build muscle faster
8:17 Muscle growth mistakes with your diet
9:50 More muscle-building mistakes
11:56 Muscle growth tips for diet
Ron William's YouTube Channel: https://www.youtube.com/@RonWilliamsChampion
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One of the most common reasons you’re not gaining muscle is that you’re not training hard enough. Most people never reach the intensity required for real muscle growth, making this one of the biggest workout mistakes killing your gains.
To build muscle effectively, you need to train with enough intensity to reach the proper threshold for muscle growth. This is known as proximity to failure. How close you get to failure during your sets determines if you’re using the right weight and truly stimulating muscle growth.
Avoiding overtraining is just as important. Muscle growth doesn’t happen during the workout; it happens during recovery. Giving your muscles, tendons, and fascia time to repair is essential if you want to build muscle faster while keeping cortisol levels under control.
To maximize muscle growth, prioritize quality sleep, manage stress, and support recovery with a healthy diet. Low-intensity activities like walking can also help regulate cortisol and improve recovery, allowing your body to rebuild stronger and optimize results from your workouts.
Dr. Eric Berg DC Bio:
Dr. Berg, age 61, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Transcript
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| 0:00.0 | Let's talk about the number one mistake people make when they're trying to grow their muscles. |
| 0:04.0 | In fact, I'm going to show you actually five more mistakes that are equally as bad as the first one. |
| 0:10.6 | This video is especially for those people that are putting in all this effort, but you're not really seeing a lot of results. |
| 0:16.7 | But I do want to mention up front. |
| 0:18.1 | Personally, I am not trying to build my muscles any bigger than they are. |
| 0:21.7 | I'm 61 years old. |
| 0:22.9 | I'm 195 pounds. |
| 0:24.5 | I want to maintain my muscles. |
| 0:27.1 | But because of my massive arthritic joints from earlier, |
| 0:31.8 | making mistakes, injuring myself, my main goal right now |
| 0:35.3 | is cardiovascular fitness as well as flexibility and resiliency |
| 0:39.5 | in my joints. The data I'm going to share with you is the absolute best information that you need to |
| 0:45.4 | know from the top people in the area of natural bodybuilding and especially those who are not doing |
| 0:52.5 | steroids. Mistake number one, you are not training hard enough. |
| 0:57.8 | There is a lot of research on this and the great majority of people who think that they're |
| 1:02.3 | training hard enough are not even close to where they should be. |
| 1:06.0 | So to make a muscle grow, there's a certain threshold of intensity that you must reach to be able to get |
| 1:12.4 | that muscle to adapt and get bigger. And so the term for this is called proximity to failure. |
| 1:20.2 | How close to failure can you get? So let me just contrast this to what most people do. They do |
| 1:26.4 | three sets of 10 reps. Okay, that's their workout. |
| 1:30.2 | And so the problem is, how do you know how much weight to put on the machine or a barbell |
| 1:35.7 | to be able to do this? So let's say, for example, you do 10 reps, okay? And it's starting to get |
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