Starting to do any kind of sport or exercise is difficult and it’s a huge challenge for anyone who embarks on this journey.
The truth is that many, not knowing what awaits them, make mistakes.
Today I will tell you how to prevent possible injuries and other problems that occur as a consequence of those mistakes.
If you are a beginner or if you’ve noticed that you spend too much time at the gym without any results, it’s time to change your exercise plan.
The most common bodybuilding mistakes to avoid are:
Muscle growth doesn’t depend on the number of sets you do per exercise, but on the exercise intensity.
Doing countless sets won’t give you the results you want.
You need to increase the weights you are lifting, but be careful.
Overtraining reduces muscle mass; it can make you vulnerable and prone to numerous injuries. (1)
That’s why it’s important to rest between workouts.
2. Going to the gym every day
One of the most common gym mistakes you must avoid.
You won’t progress if you work out all the time and spend hours and hours at the gym.
To build muscles you need to be patient.
It’s kind of impossible to build an awesome body in just a few months.
The muscle building process should be followed by a healthy diet, rest, good quality sleep and an appropriate training plan of course.
For starters, you can work out 3-4 times a week.
3. Copying somebody else’s training plan
If you like how somebody looks at the gym it doesn’t mean that you are going to look like that too if you copy their training.
Some people with ripped bodies don’t look like that thanks to exercise only, their looks are a result of their good genes and many other factors.
Your training plan needs to be based on exercise principles and you need to know what and why you do at every point.
4. Doing the same exercises over and over again with the same weight
Exercising with the same weight doesn’t challenge your muscles, so you won’t progress.
As you become stronger, it is necessary to start lifting more and more weights to stimulate further growth of muscle mass.
Muscles adapt quickly to the weight, so it is necessary to challenge them from time to time.
5. Doing the exercises wrong
One of the most common bodybuilding mistakes to avoid.
Concentration, focus, and movement control are important to perform the exercises correctly.
Without proper form, it is impossible to achieve any results.
The worst thing is when you see people at the gym who are trying to lift as many weights as possible instead of choosing the right weight to work out with efficiently.
Lifting weights without proper form makes no sense.
Use the weight with which you are able to perform the exercise correctly from start to finish.
You can read how much weight to lift here.
6. Not eating enough proteins
The most important ingredient for muscle growth and recovery is protein.
A person who tries to increase muscle mass should intake between 1.5-2 grams of protein per kilogram of body weight per day.
This means if you weigh 80kg and train hard with weights, you need to consume 120-160g of protein.
Although most nutritionists recommend a lower intake.
If you want to know how much protein to intake per day click here.