As with anything else in life, it's always better to
concentrate on the positive in bodybuilding rather than the negative. After
all, who wants to be lifting partners with the guy who draws pleasure from
pointing out everything you do wrong while never giving congratulations for the
excruciating last rep you pushed out.
Even so, those who want to become complete bodybuilders and
reach their maximum potential need to accept criticism in addition to praise.
Some lifters need more criticism than others, but everybody needs at least a
little constructive criticism in order to improve. This being the case, here
are 7 big bodybuilding mistakes that you could be guilty of. And if you are
falling into the trap of making any of these mistakes, they could drastically
reduce your muscle gains.
Mistake #1: Not stretching and/or warming up
Now it might seem kind of lame to start the article off with
this mistake, but the reason it's first is because lots of bodybuilders are
guilty of not stretching or warming up. The two main reasons why people don't
like to stretch or warm-up before lifting is because:
1. It's boring and adds extra time to the workout
2. Most people don't think warming up has anything to do
with getting stronger.
Now the first point is absolutely true, but it doesn't make
a good case for not stretching/warming up – especially when you are more prone
to lifting injuries when not warmed up. The second thing is completely untrue
because you stand to lift up to 10% more weight by simply being loose and ready
to go. Case in point, stretch and warm-up!
Mistake #2: Doing one rep maxes
Due to all of the weight room questions regarding 'how much
you bench' or 'how much you squat,' people have an obsession with finding
answers to these questions. However, you don't really gain anything in the way
of muscular development by doing one rep maxes, and this is the quickest way to
injure yourself. After all, you're putting the maximum amount of stress that
your body can handle into one rep…..all so you can tell some beer-bellied
football has-been how much you can bench.
Mistake #3: Only using free weights
A lot of articles are dedicated to how free weights are the
only true way to pack on muscle while machines should be a second option.
However, sticking to only free weights will rob you of extra muscle growth that
can be gained by using both free weights and machines. Nautilus machines allow
you to put a different kind of stress on your muscles that will shock them into
new growth.
Mistake #4: Treating the gym like a social club
If you're someone who is just looking to get away from the
wife and kids for an hour or so, and possibly put on a little muscle in the
process, then messing with the radio and talking to other members for 10 minute
increments is fine. However, if you're serious about muscular growth and want
to see major gains, you can't treat the gym like a social lounge. Sure you can
stop and talk for a few moments, but don't get distracted by other members for
too long.
Mistake #5: Overworking the abs
I've heard more than a few people in the weight room
bragging about how many sit-ups and crunches they do each day.
300…..500…..1,000….the list goes on. However, doing 500 sit-ups a day isn't
something you should be bragging about because it shows stupidity in regards to
abdominal training. If someone can do 500 crunches or sit-ups a day, they
probably aren't putting enough stress on the abdominal muscles. Add some weight
or switch up your exercises if you're doing this many repetitions. Also, avoid
working your abs every day because they need time to heal just like any other
set of muscles.
Mistake #6: Lifting when dehydrated
Some lifters think that refusing to get water while working
out is like of badge of courage or something. But in reality, it's just a great
way to rob yourself of more muscle gains – and what's manly about that? Muscle
is nine-tenth water so not drinking water is going to decrease the volume of
your muscles. In addition to this, you won't be able to work out as hard when
not properly hydrated.
Mistake #7: Not getting enough protein
It's becoming a popular trend for renegade bodybuilding
"excerpts" to diss supplements and tell people they don't need them.
Unfortunately, many bodybuilders are following their advice even when it comes
to protein supplements. But protein is the building block for muscular growth,
and most people don't get enough of it in their regular diet (at least 1 gram
per pound is recommended). So while you may choose to skip out on supplements
in other areas, don't take chances by not having a protein supplement handy
before and after workouts.
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Source: http://www.illpumpyouup.com
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