Bodybuilding is an excellent way to gain muscle and get the body you have always wanted. However, it isn’t as easy as you might think. A lot of people go into bodybuilding expecting to lift a few weights and see instant results. What you don’t often realize is that there is a lot more to it than that and there are actually quite a few common mistakes even intermediate bodybuilders make. If you are serious about doing it properly, below you’ll discover the most common bodybuilding mistakes and the best ways to avoid them.
Mistake #1: Failing to warm up
Warming up is an essential part of any exercise, however, it is particularly important in weightlifting. Think about it, bodybuilding workouts take a heavy toll on your muscles, joints, and tendons. Warming up ensures you adequately prepare the muscles for the workout ahead. If you skip the warm-up, you could end up with serious injuries which could put you out of action for months. If you want to achieve optimal results you need to ensure you spend at least 5-10 minutes warming up.
Mistake #2: Sticking to the same routine and exercises
The key to any exercise is to keep it varied. You need to ensure you are working all of your muscle groups. So many people, especially beginners, fail to follow this simple tip. If you stick to the same routine you will not receive the maximum benefits. In fact, you could end up with an unbalanced look as some of your muscles become bigger than the rest of your body. Creating a varied workout routine will help you to avoid this mistake. Try to incorporate exercises that work for various muscle groups.
Mistake #3: Not tracking results
Just like creating a workout routine, recording your progress is essential. That way you will know exactly what is working and more importantly, what isn’t? There are plenty of ways you can log your progress and smartphone apps are particularly popular and convenient. Tracking your progress also helps to keep you motivated as you can regularly check back to see how far you’ve come since you started out.
Mistake #4: Using the scales to judge weight gain
Beginners are particularly prone to doing this. Weighing scales can be effective at tracking weight, but in terms of bodybuilding, they aren’t a good measurement. This is because you aren’t just looking for an overall gain; you’re looking for muscle gain. You can’t tell whether those extra couple of pounds you’ve put on are fat or muscle. It is much more effective to use a mirror to judge your progress rather than the scales.
Mistake #5: Not resting enough
When you start out its common to want to really push yourself. After all, you want to achieve fast results. Working out also releases feel-good hormones which can cause you to become addicted to doing it every day. However, bodybuilders need to ensure they get plenty of rest. This allows the muscles to break down and repair; essential for effective muscle growth. If you don’t rest, you won’t see great benefits and you’ll also likely cause yourself a serious injury.
Mistake #6: Failing to adjust the resistance
Just as you need to keep your actual workout varied, you also need to ensure you continually add additional resistance. In order to bulk up your muscles, they need to be challenged. To start with you should use weights which enable you to easily complete a15 minute, two-set warm-up. You then need to increase the weight to an amount that enables you to complete 8-12 repetitions. It is recommended you adjust the amount you lift every two weeks too.
With so many mistakes that you can fall into, it helps to do as much research as you can before starting out. There is a lot to consider if you want to ensure you receive the maximum results. Ensuring you are working out using the correct form for each exercise is also extremely important. If you’re a beginner think about hiring a gym’s personal trainer to take you through the basics. They will show you exactly how each exercise should be done to ensure the best, safest results.