AVOID THESE SIX BODYBUILDING MISTAKES!
BY GAINZ STAFF
Mistakes. We all make them, and in many areas of our lives. However, there is no need to beat ourselves up over them. BUT, there IS a need to correct them, especially when it comes to making GAINZ.
In this article we identify some of the biggest lifting mistakes that Bodybuilders make. This is by no means a comprehensive list of mistakes. Not even close. A list like that could fill all the pages of this magazine, and then some. Instead, we chose just six of the most common mistakes that will wreak havoc on your GAINZ and keep you from achieving your true potential. Read on.
#1 USING WEIGHTS YOU CAN’T MANAGE PROPERLY.
While aiming for more GAINZ, which we all are, you must be very careful. Adding weight for the sake of weight is not a good thing. You may be surprised how many lifters (and maybe even you) are actually using weight that is much too heavy for them to manage properly.
“YOU MAY EVEN BENEFIT FROM DROPPING THOSE POUNDAGES A BIT FURTHER.”
To test this, pick a few exercises and try scaling back on your working weights by 10% to 20%. When you do this, focus on form and really feeling the muscle you are targeting. Take notice if you feel anything different in the movement. More muscle activation? A better, more thorough pump? Most likely yes, to both. You may even benefit from dropping those poundage’s a bit further.
After two to three weeks, start ramping the weight back up in small, manageable increments. But, be sure to maintain the same razor sharp technique. You will be surprised to find that you will soon be back to your previous poundage’s and even beyond. But, now with much more quality muscle activation…and GAINZ.
#2 NOT TRAINING LEGS.
SQUATS, SQUATS, AND MORE SQUATS. The GAINZ you stand to make utilizing this tried and true legacy exercise are unparalleled. You are hitting thighs, glutes, hamstrings, and lower back. Everything. It is true that some people have lower back or pelvic tilt issues that either limit them in this movement or prohibit them from preforming it in a safe way. But, this is no reason to skip leg training entirely.
“TRY THEM ALL, AND BE SURE TO EXPERIMENT WITH DIFFERENT LEG AND FEET POSITIONS TO ADD VARIETY TO YOUR TRAINING.”
If the squat poses a challenge for you, then blast the heck out of Leg Presses. There are many variations of leg pressing machines and apparatuses. Try them all, and be sure to experiment with different leg and feet positions to add variety to your training. But, the bottom line here is, TRAIN YOUR LEGS. And, don’t forget about those calves.
#3 OVERUSE OF CARDIO AND UNDER-USE OF WEIGHTS.
When looking to loose weight, many will rapidly ramp up their cardio efforts. Yes, getting your heart rate up is a good thing. But lifting weights should not be traded in for cardiovascular exercises like Treadmills and Stairmasters. Keep in mind that lifting weights is what will shape and develop the physique you are after.
Instead of aggressively hitting the cardio machines, instead ramp up your weight training, and adjust your diet first. Then add in cardio in small increments. You may be surprised that you may only need to incorporate 10 minutes or so of HIIT cardio (like sprints on a Treadmill) in order to reach your goals.
“…IT IS YOUR PHYSIQUE. AND ONLY YOU ARE RESPONSIBLE FOR THE DEVELOPMENT OF IT.”
#4 USING POOR FORM.
Improper form is one of the biggest mistakes a Bodybuilder can make. People often “Ego Lift”, using too much weight for their exercises. They rock, jerk, and throw up the weights, which not only looks silly and drastically decreases the effectiveness of their training, but all this can even cause injury.
As is mentioned in mistake #1, people should not increase the weight until they can properly perform an exercise with good form and a full range of motion. Once the form is mastered and muscle isolation is achieved, then and only then should more weight be added.
#5 NOT GETTING ENOUGH SLEEP.
Lacking adequate sleep here and there won’t have a significant impact on your workouts. But if this persists and becomes habitual, it can result in subtle changes in hormone levels effecting muscle recovery and energy in the gym…and elsewhere.
Therefore, rest and recovery are critical to your GAINZ. Keep in mind that the more GAINZ you want and achieve, the more time you will need to recover.
#6 RELYING ON A GYM PARTNER TO WORKOUT.
Yes, a gym partner can have a wonderfully positive impact on your training. Spots on those heavy GAINZ-producing sets, encouragement, accountably. So, we are not saying don’t have a partner. Just don’t depend on them. Bodybuilding can be a group event, but at the end of the day it is your physique. And only you are responsible for the development of it. GAINZ
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