Here is some good info from Joe Hashey CSCS at Synergy Athletics.
1. TOO MUCH VOLUME. I’ve said it 1,000 times (read “
So, if you are spending all day on the pec deck or performing concentration curls, your muscle growth will suffer! I prefer to have 50-60 percent of my lifts in a program at Synergy be compound movements. With the exception of addressing weaknesses, we occasionally have up to 90% of our movements fit into the compound category.
Fix it by consuming a meal of both carbs and protein as soon as possible (I recommend within 30 minutes of completing workouts).
If you are spending your time eating sugary processed foods, then you are wasting calories that could be spent on nutrient dense foods.