5 Common Bodybuilding Mistakes
Many lifters unnecessarily slow down their progress by making common mistakes that can be easily avoided. In this weeks article, I will be going over 5 common mistakes that most people make in their pursuit of building more muscle.
#1 - DON'T LIFT TOO HEAVY
This is something most of us have witnessed in the gym, a bunch of guys adding a ridiculous amount of weight to a machine and then attempting to lift it. They usually end up using terrible form which can lead to an injury and will also have almost no positive effect on building muscle. This is often referred to as "Ego Lifting".
Although lifting heavy weights are required to build muscle, proper form is equally as important. Grabbing a heavy weight and swinging it around is not going to lead to muscle growth. However, using a weight that is heavy enough for you to use proper form and also struggle a bit towards the end of the set, will lead to muscle growth.
When going to the gym, leave your ego at the door, you are not there to impress anyone, you are there to better yourself, to get healthier, and to build muscle.
#2 - DONT OVERTRAIN
More is not better when it comes to weight training. A workout routine should consist of 3 to 5 workout sessions a week and each workout session should last no longer than 45 - 60 minutes. Training more than 5 times a week, or longer than 60 minutes a session will put you at risk of overtraining which can lead to muscle loss as well as a loss of strength. Thinking that the more you exercise, the faster you will build muscle is wrong. Muscle grows when you are resting, not in the gym.
#3 - HAVE REALISTIC EXPECTATIONS
Most people who start exercising give up shortly afterward mainly because they do not see results as fast as they would like to. You can't expect to see a difference after a few weight training sessions. Building an amazing physique does not happen overnight. Those people you see walking around the gym with god-like bodies have put in years of hard work and dedication.
If you are new to weightlifting, make sure you have realistic expectations, that you understand results will not come overnight, and that you have to be patient. Take it one step at a time. If you can bench press 80kg's then set a target of 85kg's. Once you reach that target, then set a new one. This will help you stick to your goals and hopefully achieve them.
#4 - DONT STICK TO THE SAME WORKOUT PROGRAM
After a while, your muscles will start adapting to a specific workout routine, and you will find that it becomes harder to continue seeing results. To avoid this, it is recommended to change your workout program every 6 to 8 weeks.
There are many ways to change a workout routine. You can either change it to an entirely new one or make changes to your current one by adding and removing exercises, adjusting the number of reps you do, adding in some supersets, etc.
#5 - PROPER NUTRITION
Ever heard the saying "20% training and 80% diet"? Basically, this means that 80% of the results come from the way you eat. No matter how hard you train, without proper nutrition, you won't get great results.
As mentioned in our previous article.
"muscle can't be built from nothing, you need to provide your body with the 'fuel' it needs to build new muscle."
Make sure you follow a proper diet plan, which is designed to help build muscle. A muscle building diet plan will usually consist of a large number of calories and high protein foods such as red meat, chicken breasts, and fish. Read our previous article to find out more about this.