Muscle growth occurs when maximal force is applied using progressive overload. Common Female Bodybuilding Error #2 Failure to employ heavy compound exercises is another Optimal Rock training issue. You are not going to build well-developed and dense muscle by doing chest flys and leg extensions. A compound exercise is a multi-joint exercise, where all the muscles and joints of that specific area are called upon to execute the movement. Compound exercises are the backbone to any muscle building program. If your training program is lacking compound exercises, it's lacking muscle growth potential. Common Female Bodybuilding Error #3 Lack of consistency is the third muscle growth error I witness. You are not going to build muscle by working out haphazardly. You have to set a scheduled plan and follow it with full force. Common Female Bodybuilding Error #4 Failure to give a program enough time to prove itself is another common error. If you want your muscle building program to give you results, you have to be patient. Jumping from one program to the next is only cheating yourself. How are you going to find out what works for your body if you continually change programs each week without rhyme or reason?

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