MuscleandIron

 Whether you're a beginner or a regular gym-goer, making the wrong moves in the gym can silently stall your progress. If you’ve been putting in the work but not seeing results, one of these 5 common mistakes could be holding you back. 1. Ego Lifting (Lifting Too Heavy With Bad Form) We all want to lift heavy. But if you’re sacrificing form to push more weight, you’re not building muscle—you’re inviting injury. ✅ Fix it: Focus on proper form and muscle contraction. Progressive overload doesn’t mean maxing out every session. 2. Skipping Warm-Ups and Mobility Work Jumping straight into heavy sets without warming up limits performance and increases your injury risk. ✅ Fix it: Spend 5–10 minutes warming up—dynamic stretches, light cardio, or bodyweight movements go a long way 3. Poor Mind-Muscle Connection Just moving the weight isn’t enough. If you’re not feeling the muscle work, chances are you're not training it effectively. ✅ Fix it: Slow down your reps. Focus on the contraction...

 There are hundreds of supplements on the market—some helpful, some hype. Over the years, I’ve tested more than I can count. But if I had to strip it all down and stick to just three , these would make the cut. Why? Because they work, they’re backed by science, and they cover the foundation of performance, recovery, and longevity. 1. Creatine Monohydrate Why I Keep It: Creatine is hands down the most studied and proven performance supplement out there. It boosts strength, power, muscle growth, and even has cognitive benefits. How I Use It: Dose: 3–5g daily, no need to cycle When: Anytime (I usually take it post-workout) Type: Plain creatine monohydrate (no fancy blends needed) Bonus: It’s dirt cheap and actually works. Period. 2. Whey Protein Isolate Why I Keep It: Convenience. Even if you eat clean, hitting your protein goal daily can be a challenge—especially with a busy schedule. Whey isolate is fast-digesting, low in fat and carbs, and perfect post-worko...