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Seven Biggest Bodybuilding Mistakes: Avoiding Common Obstacles to Muscle Mass
Bodybuilding is hard work. As far as athletics and sports go, it
may very well be one of the hardest. I have spent time in
competitive boxing, martial arts, powerlifting and yet I think I
can say with confidence that bodybuilding caused me to face some
of my greatest challenges. All sports present different
challenges that are unique only to that specific sport. My
boxing taught me that I needed to take a punch, shake a punch
and more importantly do my best to avoid getting punched. Boxing
also taught me how to achieve incredible endurance. My martial
arts training caused me pain in parts of my body I never knew
existed. I learned the importance of stretching, flexibility and
mental discipline.
Bodybuilding is completely different. Some of the same factors
are there. Bodybuilding requires steadfast discipline, both
mentally and physically. However, true bodybuilding is much more
than a sport--it's a lifestyle. From the diet, to the
supplements, to the workouts that impact your daily schedule,
bodybuilding requires dedication unlike anything else. Then, on
top of all of that, you must look in the mirror every single day
and see progress in the form of new muscle with greater degrees
of definition. It can be very disheartening when the mirror
doesn't represent gains that you believe you have earned and
worked hard for.
That's why it grieves me to see novice bodybuilders and even
worse, experienced ones, making mistakes and succumbing to
obstacles that are avoidable and inhibit their progress. As we
consider the following obstacles, let's remember that they can
make or break a bodybuilder.
1. Stick to the basics
Here comes Johnny Newcomer. He skips squats. He skips heavy bent
over rows. If you asked him to do a deadlift he would look
perplexed and wonder why you asked him such a ridiculous
question. He would rather use the machines, swing the light
dumbbells, and toy around with the cables. Oh yes, I forgot, he
loves to bench press too. None of these things are bad and they
all are important, but they must not replace basic, heavy
compound movements (barbell). Compound movements involve more
than one muscle group (squats, deadlifts, etc) and tax the body
in such a way so as to cause the most favorable metabolic and
hormonal environment--provided that you do not overtrain. If you
incorporate heavy movements like squats, heavy bent over rows,
deadlifts, and standing military presses into your regimen, you
will see and feel the difference. Give it shot and let me know.
I'm sure you will come back smiling even though they may be very
physically challenging.
2. Go home--enough already: Stop overtraining
You see them every day in the gym. They move from machine to
machine and never seem to want to go home. Sometimes I sit in
awe and I wonder, "Does he have a home to go to?" They work
20-30 sets for biceps and then still have the nerve to do some
back training after all that. If you're training for more than
an hour, you are overtraining. As far as I'm concerned you have
reached what I call the point of no return. After forty-five
minutes of intense resistance training your body's defense
mechanisms engage and that in turn causes a sharp increase in
cortisol (stress induced hormone). You will also have
significant decreases in testosterone and human growth hormone
levels. If you cut your workout time and increase your recovery
time and your post workout nutrients, you will grow.
3. Exchange light & fluffy for heavy & intense
Put down the light weights and stop looking at yourself in the
mirror with such lust in your eyes. If you have the wherewithal
to take smoldering glances at yourself in the mirror as you
smirk and blow kisses, you may not be lifting a weight that is
heavy enough. Muscles will grow only if they are forced to the
adaptation necessary to lift something heavier than they are use
to and normally recognize. In other words, lift heavy and lift
with intensity. Working out hard and working out with intensity
are two different things. Intensity is what you should strive
for if muscle mass is your goal. How can you lift with more
intensity? Lift heavier weight. I say that because I know the
word "intensity" gives some people the wrong idea. You can yell
and scream in the gym, but that doesn't mean you're lifting with
intensity. In order to understand the true meaning of intensity
I like to equivocate intensity with overload. I know that there
can be a problem with this as well. Some can lift heavy, but
lack the mental intensity. But keep in mind I'm that when I use
the word intensity I'm not only referring to the mental aspects,
but also force,
strength and velocity. Keep your rep range in
the 4-6 area and do 9-12 sets per body part maximum. Heavy
weight would be when you can not get more than 6 reps with that
particular weight on your own using strict form. When you get to
this point, add more weight until you continue to fall in this
rep scheme. Drop the light & fluffy. Heavy & intense is where
the muscle lives.
4. There's no happy hour here: Focus, focus, focus.
I think that some people see gyms as bars, nightclubs or social
societies. I'm amazed when I see people stop in the middle of a
set to engage in conversation for 15-30 minutes or more. It's
unbelievable. It's one thing if you're done with your workout
and you're cooling down. But that is not the case most of the
time. I once witnessed a girl walk up to a friend and begin
conversation. Just by the duration I assumed she must have been
done with her workout. Well, you know what they say about
assuming--never do it. She turned around 35 minutes later as I
was leaving and she picked up on the same machine she left off
at. Focus and concentration is directly related to your degree
of success and muscle growth. Save the conversation for after
the workout. Think about and focus on nothing else but the
muscle you are training. The only thing you should do between
sets is mildly stretch the muscle you're working on. And I'm not
talking about the one in your mouth.
5. Now is the time: The importance of pre/post workout fuel Last
week a guy in the gym approached me and asked me if he should
take a protein drink after his workout. I told him if he didn't
plan on having a protein/carbohydrate drink following his
workout, it would have better off for him to stay home. How can
anyone think that it is okay to put the body through serious
stressful resistance training and then not know how crucial it
is to give the body the nourishment it needs to grow and repair?
You have a window of opportunity immediately following a workout
which could lead to the foundation of an incredibly anabolic
(building) environment or one that is catabolic (tearing down).
You should always ingest a good protein source at least an hour
before your workout and then a protein/carbohydrate drink
immediately following your workout. Make sure the pre workout
source is pre-digested. It's never a good idea to workout with
anything fully undigested in your system. I would recommend 5
grams of glutamine before and after every workout. Never miss
taking your glutamine.
6. The giver of life: Drink your water.
Your body can last months without food, but only days without
water. Your muscles are made up of almost 70% water. Water is
responsible for almost every single physiological function in
your body. Lack of proper hydration can cause muscle weakness,
stunt your muscular growth, cause joint pain, bring a lack of
focus and concentration and inhibit your body's ability to burn
fat. That is just to name a few. Drinking your water is the most
important thing that you can do--period. Drink a minimum of one
gallon a day.
7. Put down the pills: Eat your food
He walks into the local health food store and the salesman
smiles as he sees the eager young bodybuilder with his wide-eyed
hunger for muscle. The young bodybuilder then walks out with a
box of supplements that he can now get home only with a truck.
The biggest mistake that most bodybuilders make is wasting tons
of money on pills and potions when they are not eating the
proper amounts of solid foods to begin with. Supplements have
their place. But supplements must never take precedence over
healthy eating habits. Eating 5-6 solid muscle-building meals
each day will build more muscle than any pill or powder. Make
sure to have a balance of Protein/carbohydrates and fats. For
muscle gains I would recommend a ratio of 25% Protein, 50%
Carbs, 25% fats or depending on your metabolism another good
ratio I put my clients on is 35/45/20. If maximum weight gain is
your goal then add 500 calories above your maintenance & total
expenditure levels.
Avoiding the common pitfalls can bring about rapid gains in
muscle. Try to implement these basics if you're not currently
doing so.
About the author:
Tony DiCostanzo is a Certified Personal Fitness Trainer
(NFPT-CPT) and the Founder of DreamBodies Body & Life
Transformation System. With over 20 years of practical
experience as a natural bodybuilder in the field of health &
Fitness, Tony is also a coach and motivational speaker who
inspires many through his lectures and seminars. His area of
expertise is rooted in a multi-dimensional, body/mind approach
to total body and Life transforma
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