Bodybuilding Training Mistakes
If you are not getting the training results that you have come to expect, there is probably a good reason for it. Or several even. The following are the ten most common bodybuilding mistakes and one or more of them could be derailing your efforts in the gym.
Overtraining
The phrase, too much of a good thing is bad, definitely applies to bodybuilding. Spending two hours or more in the gym can lead to overtraining. Believe it or not, some of the world’s top bodybuilders spend an average of an hour or less working out. Adopt their mindset, and start thinking quality over quantity.
Not Enough Rest Between Workouts
Following a really hard workout, your body needs time to rest. For example, if you work your chest on Tuesday and it is still sore on Friday, when you are scheduled to work chest again, then wait until Saturday, or Sunday even. Giving your muscles time to fully recover is more important than blindly sticking to some set schedule.
Poor Form
Proper form, including a full range of motion in your movements, is a key factor in muscle growth. You cannot properly stimulate muscle-fibers with half or three-quarter movements, and poor form can lead to injuries.
Too Much Weight
Directly related to poor form is the use of too much weight. Sometimes it is necessary, when entering the gym, to check your ego at the door. Heavy weight may be required to stimulate muscle growth, but sacrificing form just so you can add a couple more plates to the bar is not the answer.
Too Little Weight
On the other hand, not using enough weight will do nothing to stimulate new muscle growth. Muscles simply will not grow if they are not overloaded. So continue to use heavier and heavier weight, just watch your form and make sure you are performing full-range movements.
Poor Nutrition
In order to enjoy bodybuilding success, you have to eat the right foods, including lean meats, fruits and vegetables, and whole grains. And you need to make an effort to eat them in the right proportions. A good rule of thumb is 50 percent carbohydrate, 35 percent protein and 15 percent fat. Also, drink lots of water, at least 64 ounces a day.
Skipping the Warm-up
A proper warm-up before you workout makes your muscles more flexible, enabling you to lift heavier weights. Warming-up also promotes a full range of motion, reducing the likelihood of training injuries.
Inadequate Sleep
Getting at least seven to nine hours sleep every night gives your body the down-time it needs to grow. Lifting weights tears down the muscles and in order for them to recuperate and build back up stronger than before, you must get adequate sleep.
Lack of Variety
Doing the same routine, day after day, without mixing in new exercises or variations in your sets and reps, can bring new muscle growth to a halt. Changing things up a little on a regular basis keeps your muscles from adapting, forcing them to grow.
Lack of Intensity
You can train year after year without seeing any appreciable results if your workouts lack intensity. Said another way, you get out of something what you put into it. Increase your intensity level and better results are sure to follow.
By Rob Pitt
