7 Ways to Stop or Even Reverse Any Progress in the Gym (or How Not to Gain Muscle)

1. Lift as heavy as possible every single workout. Be sure that you never lift light, no matter how much your joints hurt. Always perform low reps for all lifts including isolation exercises and movements that have a deep stretch.
   
2. Eat as much protein as humanly possible. There’s never an upper limit to protein consumption. The more protein you eat, the faster you’ll get huge. More, more, more.
   
3. Always bench press, squat, and deadlift. Always. Any other exercise is a waste of time. Always pound the big three lifts and always perform triples, doubles, and singles. Max out often.
   
4. Rest enough between sets for strength gains. Don’t sacrifice any strength attempts. Rest for long periods of time so that you can ego lift on each set. Monopolize squat racks, power racks, and bench press racks.
   
5. A carb is a carb–you’ll burn it off. You can eat as many carbs as you want. All the muscle you’re building will just burn it right off. Don’t worry about sugar consumption–it’s all carbs.
   
6. Stay away from machines. Machines are useless. Use only free weights. The only time you should use a machine is when someone is close by and you want to impress them with lifting the entire weight stack.
   
7. Bring your phone for music. Put in earbuds and constantly search for the “perfect” song for each set you do. And don’t worry about being distracted by social media and text messages.

Seriously, do the opposite of all of the above.

Happy lifting!