Whether you're the last of the beginners or a fan of gyms or weights for centuries, you certainly have bad training habits.
That's why you need some bodybuilding tips from behind the bundles ;).
Indeed, it is quite possible that you will not be able to obtain the results that you want, whether it is to lose fat quickly or to build muscle. So maybe it's time to re-evaluate how you train.
Oh, I don't pretend to know everything, but there are common ways to sabotage your results that I know well from having been there. You'll learn about 11 common errors and how to fix them quickly.
Table of Contents
- Mistake #1: Copying to others
- Mistake #2: Wanting to go too fast
- Mistake #3: Do hours of cardio
- Mistake No. 4: Eating like a pig after sport
- Mistake #5: Training on an empty stomach
- Mistake #6: Sit-ups to death
- Mistake #7: Spending hours training
- Mistake No. 8: Do your bodybuilding sessions without thinking about it
- Mistake N°9: Believing that you must absolutely be in pain after a session
- Mistake No. 10: Taking example from the stars
- Mistake #11: Expecting immediate results
- Bodybuilding Tips – Conclusion
Mistake #1: Copying to others
I'm sure Mrs. Duchemol, your French teacher already told you this when you were at school.
But did you know that it's also good bodybuilding advice? We have all fallen into this trap. We believe that what has worked for others will necessarily work for ourselves. I believed in it for a long time too. It is a mistake…
Your organism is as different from that of your neighbor as your character. Rather learn to discover what works for you. Of course, you will follow the advice that experienced people give you, because it helps you in the first place. That's what you're doing by reading this blog.
But if you find that something is not working for you or for your goals, try another approach. Do not persist in a form of training that does not work for you.
Also remember that your body evolves with age, and what worked for you 20 years ago may no longer be suitable for you. For example, when I was 20, I could eat like a pig and lose fat by exercising. I can assure you that this is no longer the case now that I am 50 years old… it's nerd!
So pay close attention to exercises, program, training times or dietary rules that work best for you.
Mistake #2: Wanting to go too fast
When we start training, we often want to progress too quickly. You may have already got into the habit of lifting too heavy loads for you, because you believe you will grow faster that way. But it's still a mistake.
Of course you have to lift heavier or use resistance bands stronger to gain muscle volume. But that doesn't mean you have to do anything, because above all you risk injuring yourself quickly and not being able to train.
I also had my first lumbago at 27 years old by doing too heavy shoulder squats. I also kept a recurring pain in the right shoulder too, which greatly reduced my chances of future progress.
Also, take the time to warm up with a light set or 2, then increase the loads or resistance until you can't do more than 8 reps under good conditions.
When you find that you are able to do 2 more repetitions with the same resistance or the same weight, increase the load a little the next time. This is how you will gradually develop your muscular capacity.
Mistake #3: Do hours of cardio
Maybe you've been told or told that you need to spend a lot of time on a treadmill or an elliptical to lose weight. You may have even skipped the dumbbells, pull-up bar, or resistance bands to focus on your fat loss first.
It's not what you do best.
Of course, you do well to move to lose weight, and cardio can help you. It is also a good starting point for those who have not played sports for a long time.
But did you know that you will lose even more fat by weight training, especially if you try the HIIT Tabata sessions or the Insanity method? You can even do a HIIT session with an elliptical trainer.
Even a classic workout will do you the greatest good since muscles consume calories, even at rest. And know that building muscle during a good 45-minute weight training session will make you lose more fat than an hour and a half of cardio.
In any case, in the best of worlds, we combine bodybuilding and HIIT to multiply the results. So, ditch the hours of indoor cardio plan-plan. It's just for you to spend your money!
Mistake No. 4: Eating like a pig after sport
This is what might be called food overcompensation. You gave a lot during your session, so you throw yourself on all the sweets, chips and brioche on the pretext that you are hungry. And you tell yourself that it doesn't matter since you have burned enough calories today.
This is a monumental mistake! You should know that a workout of any sport, even the most intense, does not burn more calories than the equivalent of one or two all-butter croissants. I like croissants, but what does a croissant do? Four bites in a minute if I take my time…
You won't improve your results by eating the first thing you can get your hands on. So, don't ruin your efforts like that.
Here are the bodybuilding tips to follow in priority:
- First, eat something healthy within 30 minutes of your session. This snack should be composed primarily of protein and a little carbohydrate. The ideal is a shaker of vegetable proteins, Whey or 4 to 6 egg whites, a yolk, and a tablespoon of honey.
- For other meals, continue to eat 35 % of protein, 25 % of fat, and 40 % of carbohydrates.
Mistake #5: Training on an empty stomach
This is one of the bodybuilding tips that we give to those who seek above all to lose fat. And that's not bad if you're not looking for muscle performance. But if you're looking to gain muscle size as a priority, this is the best way to sabotage your training.
In fact, you will lack of energy when you need it most. After all, it's like your car. If you're out of gas, you won't get far. So, if it's been more than 2 hours since your last meal, have a snack before your session.
But, again, that doesn't mean you have to swallow anything. Choose a few complex carbohydrates, a little fat and protein. For example, you can eat a handful of almonds and a protein bar or Greek yogurt with an apple or a banana.
This will prevent you from seeing butterflies during your session...
Mistake #6: Sit-ups to death
You may have learned that to get a flat stomach and showing abs, you have to do tons of abdominal exercises. Nothing could be further from the truth. And yet, I believed in it for a long time too. Even to the point of doing 1000 to 2000 repetitions of crunches and other movements every day. It is heresy. Today, I have a flat stomach even though I only do a few minutes of abs 3 times a week.
In fact, abdominal exercises are very important to strengthen the abdominal strap. But they are no more important than other exercises when it comes to losing fat, whether in the belly area or elsewhere. And above all, they are much less important than the way you eat.
To fully understand all this, you can read the many articles on the subject of abs and fat loss in the Weight Loss or Nutrition sections (click in the menu).
That being said, and to make myself clear, I'm not telling you not to do sit-ups. You have to work on them to be stronger in all the others workout exercises. But spending hours on it won't do you any good to lose weight, especially if you eat poorly.
Mistake #7: Spending hours training
Unless you go to the gym primarily to socialize, a good workout shouldn't take hours. This is especially true if you train at home.
In fact, it is not during training that you gain muscle, but between sessions. The goal of your sessions is therefore to force your body to do this work of reconstruction once you have finished training. You definitely need to recover to get the most out of your sessions.
It is by resting and eating properly that the miracle takes place. Also, keep your sessions short enough (30 to 45 minutes) taking into account the number of reps, sets and exercises you need. No more no less.
Mistake No. 8: Do your bodybuilding sessions without thinking about it
If you always follow the same training program with the same exercises week after week, it is very easy to fall into a routine. You might even end up doing your session without thinking. Well, if your goal is just to keep the line, it does not matter at all. You put the music on loud, and you burn your calories while keeping your muscles toned. There's nothing wrong with that.
But if you really want to bulk up, this is not the correct method. You have to keep your muscles under a form of stress that will force them to adapt by getting stronger and bigger. For this, you absolutely must gradually increase the load, and if possible vary the exercises reasonably to surprise your muscles. This is how you force them to adapt.
When I talk about varying the exercises, that doesn't mean changing everything. For example, you can keep polyarticular exercises like push-ups, bench presses, squats, pull-ups, etc. all your life. But you have the possibility to modify them slightly by changing the speed of execution, the loads or the resistance.
On the other hand, the finishing exercises can be extremely varied. For example, not all bicep curls or tricep extensions are done the same way. Feel free to look for variations and use them.
Mistake N°9: Believing that you must absolutely be in pain after a session
It's true that you have to be a little masochistic to make bodybuilding since it is said that there is no progress without suffering. The famous English saying “No pain, no gain”.
However, he is not you don't have to be in pain after each workout to progress. This is not what determines your results. It has to happen sometimes, but you shouldn't expect muscle soreness after every workout.
Let me explain. The pain felt 24 to 48 hours after a session is the result of the destruction of muscle fibers at the microscopic level. This particularly affects you if you are a beginner or if you have increased the intensity of your bodybuilding session one way or another. For example, you may have lifted heavier than usual or chosen a stronger resistance for your resistance bands.
This is generally a good thing since it means that you force your muscles to adapt, and therefore to progress. However, you don't have to look for this effect with every workout. Also give your body time to adapt to its new abilities before taking the next step.
Mistake No. 10: Taking example from the stars
I already talked about it at length in the article about whether you can build muscle like the movie stars. I really like Hugh Jackman as an actor (he's a year younger than me), but that doesn't mean I can afford to build muscle like him. If you model showbiz stars, you will often be disappointed. Do you know why ?
Here are some reasons:
- You probably don't have the same budget. Famous actors and singers have personal trainers, crazy equipment at home, and often access to products you can't afford, like growth hormones. You may be shocked by what I'm telling you, but actors over 50 who have never been so muscular aren't just so muscular by very natural means. We are not at Care Bears. These people are gambling their multi-million dollar careers on a detail as important as their physique.
- You don't have 4 hours a day availables. To prepare their latest film, actors often spend hours with physical trainers every day to be as filmogenic as possible (I even invent words 😉 ). This includes strength training, stretching, recovery, swimming pool, sauna, etc. Can you do the same?
- You don't have their care and cosmetic surgery budget. This is one area where you may never be able to compete with them. And when you see the results over the long term, it's probably better for you. But don't kid yourself, what you see in the photos is not often a reflection of reality. Not to mention the retouching done with software like Photoshop.
So, all that to say that you better take a local guy or girl as a reference, rather than a star seen on TV.
Mistake #11: Expecting immediate results
There is nothing wrong with expecting results from one's efforts. But you have to be patient, especially in the beginning. I know that it is not easy during the first weeks of training for the following reasons:
- Your muscles hurt for the reasons mentioned above.
- You gain muscle, but you don't see it because of your body fat.
- You are not losing weight for the same reasons as the previous point. Muscle mass gradually replaces your fat reserve. You should also know that at equal volume, muscle weighs more than fat.
- Your friends sometimes have a tough tooth. They are able to tell you innocently: “Well, you haven't lost weight since you started exercising”.
But never forget that the results will be seen in the long term. Stick with it for at least 5 weeks, and you'll really start to see the change. Also, first try to judge the effect of your sessions by comparing your strength and endurance. You will find that your progress is real!
Bodybuilding Tips – Conclusion
Here is a small list of mistakes to avoid if you want to progress in bodybuilding. Remember, as an English proverb says, the devil is in the details.
This means concretely that the difference between a training which makes you stagnate and a program which makes you progress is sometimes due to some details. Forget them, and you will delay the changes you hope for.
Pay attention to these points and you will progress. It's all the harm I wish you.
If you seriously progress in bodybuilding while doing your sessions at home, I encourage you to discover my mass gain program in 12 weeks with very little equipment. A simple incline bench and a pair of dumbbells are enough:
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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API