| Muscle building and weight training is a science as well | | | | enough protein, you won't grow muscle. |
| as an art, and you have to treat it as such if you want | | | | 5) Nutrition- Calorie Intake: As I said, nutrition is the |
| to see results. Putting on muscle weight is not as | | | | backbone of your training, and determining the correct |
| simple as going to the gym and working on whatever | | | | diet for you is necessary to achieve good results. |
| muscle group you feel like, or even worse, doing | | | | 6) Not Enough Fluids: ¾ of the human body is |
| random sets on random machines. Successfully gaining | | | | made up of water, and we lose massive amounts of it |
| muscle mass requires 2 main ingredients: 1) carefully | | | | during high-intensity workout sessions. Rehydrating is |
| planning exercise workouts and 2) nutrition. | | | | essential for achieving a good workout. A good fluid |
| If you're new to weight training / muscle building or if | | | | schedule is water before workout, mix of water and |
| you're a beginner who isn't seeing his desired results, | | | | sports drink during workout, and sports drinks after |
| then perhaps you are not taking enough time to ensure | | | | workouts. |
| that you are avoiding some common mistakes. Below | | | | 7) Focus: As is true with other sports, your mental |
| is a list I've compiled containing the 10 most common | | | | focus determines your physical outcome. If you are |
| workout mistakes that I could find. | | | | not mentally prepared to deal with your training |
| 1) Not Getting Enough Rest: Yes, it's true; many people | | | | program, then you will fail. It's as simple as that. |
| suffer from over exertion, whether it be in the gym or | | | | 8) Bad Form: Improper form when using machines, |
| out. Over working yourself can be a serious health risk, | | | | free weights, or plyometrics is a very common |
| especially if you're pushing your body's physical limits. | | | | mistake among beginning body builders. It's worth your |
| It's important to make sure you have a good 7-8 hours | | | | time, energy, and maybe even money to make sure |
| of sleep during periods of high-intensity training. Your | | | | you're performing all of your exercises with the correct |
| body can take a lot of punishment, but if you don't give | | | | form. If you perform exercises improperly, not only will |
| it time to recover, then you'll end up doing permanent | | | | you not build muscle, you will most likely end up injuring |
| damage. | | | | your body. |
| 2) Over Working Yourself: Even if you're getting | | | | 9) Over-Concentration: Over working a single body |
| enough rest, it's still possible to over work yourself into | | | | part is also dangerous. Be careful not to focus solely |
| a bad situation. Gauge your body's reaction to different | | | | on one part of your body. |
| workouts, and don't push yourself too hard. Stick to | | | | 10) Diversity: Many weightlifters and muscle builders |
| your training regimen. Your body will signal to you | | | | forget to diversify their workout. If you're lifting, make |
| when it's reaching its limit, so listen. | | | | sure you aren't using just machines. And if you're using |
| 3) Overly Long Sessions: While you're training, you're | | | | just free weights, incorporate some plyometrics. You |
| going to want to aim for optimizing your time in the | | | | can also complement your workouts with cardio |
| gym and the amount of muscle growth you're getting. | | | | training, breathing exercises, and yoga. |
| Exercising for too long can cause serious damage, so | | | | By avoiding such simple mistakes as these, you can |
| be careful. | | | | improve your workout and see better results. Weight |
| 4) Nutrition- Protein: Proper nutrition is the backbone of | | | | lifting and muscle building is a fun sport, but it is also |
| any workout plan / muscle building assignment. And | | | | serious because it has its own risks. Train safe and |
| protein is essential for muscle growth. Literally, without | | | | you'll most definitely train better. |