There is always a good reason for getting into weight training. Some simply want to lose a few extra pounds, others dream of Arnold Schwarzenegger (of the great era) while the latter hope to seduce these young ladies on the beaches in the summer. But no matter the motivation, there are certain fundamentals to respect. Top 10 mistakes to not commit:
1 💡 USING HEAVY LOADS
One of the most frequent errors is to favor a maximum load in favor of repetitions. Forcing it like a “Benet” to do a rehearsal will never be very productive. Only interest: know its maximum load and therefore adapt its program according to this weight. To obtain results, 70% or 80% of the maximum load must be lifted and series (10 repetitions) must be carried out. Take note.
2 💡 CHOOSING PROGRAMS TOO COMPLICATED
The saying goes that the grass is always greener in the neighbor. This is no reason to imitate him. Beginners, and quite normal, often tend to observe other athletes when they go to the weight room. But remember, what is good for others is not necessarily for you. You have to choose a program adapted to your physique, your abilities and above all your objectives.
3 💡 SETTING UNATTAINABLE TARGETS
The objectives, let’s talk about it. The sources of motivation are multiple but if your only desire is to resemble Brad Pitt in Troy then take your trouble patiently, especially if you weigh sixty pounds all wet. Mass taking is a long-term job, which requires a healthy lifestyle in keeping with the practice of bodybuilding. More than a final goal, watch your evolution. It is already a great source of satisfaction.
4 💡 BLOCK EXERCISES
Bodybuilding, more than any other discipline, is a matter of precision. A botched exercise can be a real waste of time. First, the work will not produce the desired effect, but it can also be dangerous. The basic error: compensate an exercise done for the arms using the legs to push (typical Curl example). To avoid this, prefer low loads in order to imbue yourself with good gestures in the beginning. Then it will be time to increase the weight.
5 💡 PRACTICE EVERY DAY
Another recurring error is the multiplication of sessions. Every day … It is better to privilege three (or even four) good workouts in the week because the muscle needs time to rebuild. Spacing sessions of 48 hours allows the body to regenerate, avoid injuries and work more efficiently.
6 💡 NEGLECTING OVERHEATING AND STRETCHING
Ah aches, what a wound. No miracle recipe to avoid stress-related pain. The only method: warm and stretch. New practitioners too often forget, because of lack of knowledge or simple laziness, this essential part of a bodybuilding session. So stop hurting yourself, take five minutes before starting your series and five minutes at the end of each session, guaranteed effect.
7 💡 NEGLECT LEG WORK
“Legs ? Do not bother, I’m already playing football.” error. The practice of the sport favors the endurance but not necessarily the resistance and therefore the construction of the muscle. No choice. It will be necessary to go through sessions of Squat under penalty of ending up with a completely disproportionate body. It would be a shame.
8 💡 HAVING INADEQUATE NUTRITION
It is immutable. Diet is an integral part of a bodybuilding program. The body needs to consume calories in order to develop its muscles. Too many beginners forget it. To take mass, it is necessary to force on the food (between 3000 and 3500 calories per day). Make it fun for once.
9 💡 FORGET TO HYDRATE
Like diet, well hydrate before, during and after exercise is fundamental. The body removes water with perspiration during the exercises, so give it a new intake. Rather than emptying a bottle at the end of your session, focus on small doses throughout your program.
10 💡 ABOVE ALL, BE IMPATIENT
“How long would I have concrete abs?” the big question for new bodybuilding enthusiasts. The neophytes forget it too often, bodybuilding is a practice that takes time and takes. The physical effects can take several months to be visible. But no question of discouragement, one must take his trouble in patience.