The most common mistakes in bodybuilding

The most common mistakes in bodybuilding

The most common mistakes in bodybuilding

When it does not progress or more, it is important to question and look for what doesn't work in the training, nutrition and overall lifestyle. It may change radically from approach, which requires a lot of effort and adaptability. If you are a beginner and that despite a large investment in the weight room, you progress not sufficient, it may be that it comes from one or more of the errors below. This listing identifies the most common mistakes made by practitioners of bodybuilding and is aimed at both beginners and the experienced.

Doing long sessions!

If the amount of muscle gained depended on the time spent in training, then the gyms would be full of guys with the perfect physique, which is far from being the case. Many beginners spend hours at the gym and get discouraged seeing few results they get. Of course, we do not take muscle fast, it takes months, or even years to reach its full potential, but it is certain that this could be much faster.

In practice, your session should not exceed one hour, excluding cardio respiratory work and stretching. In fact, the growth of muscles is irrelevant during the effort, but after, during the recovery phase. The training is to stimulate muscles gains, but it is outside the room that it becomes reality. If you train your muscles too much, you risk exhausting your body and hindering your progress.

To progress well, you need to do short and intense sessions. It's stupid to say, but you will have better results by doing less; work less to earn more!

So do not fall into the trap of "always more" which consists of extending the duration of training and to add even more sets of exercises. This is not the right solution; more is not better! On the contrary, in bodybuilding, you have to practice little and well.

Train too often!

As explained above, the weight training sessions exhaust the body, both its content and its container. Exercises have the effect traumatize the muscles, by generating a microtrauma, causing aches, the body will repair during the recovery phase. If you leave a layer too soon, the body will not have time to clean and prepare for another attack. By force, you will progress more slowly and you may even regress, without understanding what happens to you. In practice, to avoid these inconveniences, do not do more than 3 to 4 sessions of weight training a week if you train hard, with great intensity. Allow several days of recovery between workouts for a same group muscle, in the case of a split program with big volume of training program and technical of intensification; and at least 48 h between 2 sessions for the whole body

Not eating enough!

To gain muscle, you must eat! Many make the impasse on nutrition is as important as training. In practice, there will be more food but less rich. From 3 large to 6 small meals a day, the body will be constantly fed and will not have to use its 'noble reserves' (the muscles). It will also better use brought calories. This recommendation is valid as well for making muscle for weight loss, so we know that the big meal can be stored partly in the form of fat.

Do not write down the sessions!

It is already difficult to remember details of yesterday's session, so if I ask you what weights, sets and reps you took a month ago, I would probably have an answer! It is important to keep a training diary, paper or online, and noted in detail your performance to the weight room. Keep track of your sessions allows you to measure your progress from one session to another, and weeks after weeks. Nothing better to do not fall into the routine or stagnate. So take the time to write all this, it is really worth.

Do not warm up and stretch!

Today is fine, but tomorrow, how are you going to finish? Well if you neglect the warm up and skip the stretching, there is a good chance you will be "broken". The human body is not made for heavy weight lifting day after day, so the minimum is to prepare it by warming up and stretch after each session to maintain its flexibility.

Do not get enough sleep!

I don't know about you, but when my nights are curtailed, the weight training session that follows the next day doesn't work very well. We often forget, but in a program whose goal is to radically change physical appearance, the rest is crucial. In practice, usually 8 hours of sleep per night is recommended, but this time is unique to each individual. To sleep well, be sure not to train too late at night; avoid heavy and fatty meals before bedtime, as well as some exciting activities like video games, TV or computer. Try to go to bed at the same time every night, and not too late. If you have had a bad night, make a small NAP for 20 minutes in the day. This will allow you to recharge you energy to explode your muscles at the gym.

Believe in the miracle pills!

Beginners are often fascinated by the supplements, thinking that they will grow as the guy in the photo on the boxes, after a few weeks of use. Do not be fooled, supplements aren't any magical products. It is important to have above all a good diet, its needs and that it is adapted to its purpose.

Supplements are not required to move forward, away from the, but may be useful in some cases and practical in some situations. Advanced practitioners will have to not rely on supplements to correct errors of training or nutrition; look elsewhere where the rub! Then nothing prevents you to test some products, it would be foolish to deny the nutritional advances, but please, do not turn your closets in supplement store.

Fall on the dark side!

Anabolic steroids are not banned for nothing, and the side effects on mental and physical health are numerous. Do not fall into this trap because there is nothing to gain. Playing sports is good for your health, but dope is cheating with yourself by destroying your health.