Mistakes That Kills Your Gains

Consuming a large amount of calories is a must if you want to pack on muscle mass for a larger, stronger, more powerful frame. However, food alone won't get you to the promised land. To achieve this sought-after balance of muscular harmony, you need to build quality muscle mass through a combination of diet and exercise.
Combined with the right nutritional approach

Mistake 1: Not Listening to Your Body 

You're scheduled to hit the gym for a big chest day today, but your triceps and front delts still ache from your last shoulder workout. You had mediocre sleep last night that left you feeling far less than energized. What do you do?
Many dedicated gym-goers will hit the gym anyway. They say there are some days you just have to push through. Which is true—to a point. There comes a time, though, when you're only stacking abuse on top of abuse.
You need to listen to your body and what it's asking—or screaming at you. Maybe it's saying that a day or two of straight-up, no-strings-attached rest is necessary.
Or perhaps it's telling you that knocking against the ceiling of your abilities every day isn't the way to go, and that a program with more built-in periodization is a better fit for your abilities and lifestyle.
Athletes learn and improve. You know who doesn't? Injured athletes. Muscle tears, strains, and systemic overtraining will all cost you time and muscle mass. Don't give up performance in the name of ego!