About 78% of Americans plan to exercise more this year than last year. While 77% plan to walk more frequently, 45% plan to lift weights more often. As a bodybuilder, however, it’s important to understand the basics.
Making these common errors for bodybuilders could hinder your progress. You might even hurt yourself if you’re making costly mistakes.
Instead, explore this guide to learn how to start creating a workout program that works. Read on to learn more.
1. No Clear Program
If you’re new to bodybuilding, you might visit the gym without any clear direction about which stations to use. Your body will pay the consequences if you fail to build a bodybuilding program first. Research different bodybuilding programs to develop a routine that suits your goals and lifestyle.
Creating a workout program can help you accomplish those goals.
For example, you might want to strengthen certain body areas or lose weight in certain areas. Maybe you’re already familiar with weight training. Perhaps you’re a beginner and need to start from scratch.
Understanding your limitations and goals can help you determine how to develop an effective routine.
If you’re new to bodybuilding, consider working with a personal trainer for a while. They can help you develop your workout program. They can also ensure you use the proper form with different exercises and equipment.
Avoiding workout injuries will help you remain on track to accomplish your goals in a timely manner.
Consider how often you’ll train, too. Start with two or three days a week. Plan time for light cardio as well.
2. Neglecting Water and Nutrition
To gain or maintain muscle mass, you need to provide your body with an adequate amount of protein. Start tracking your macros to determine how much protein, carbs, or fat you’re consuming.
Proteins contain amino acids, which your muscles need to grow. However, your body also needs carbs for energy. Consider working with a trainer or nutritionist to make sure you’re getting enough macros, vitamins, and minerals from your diet.
Don’t forget to drink plenty of water. Dehydration can increase soreness and reduce recovery times. It can hurt your energy levels, too.
Aim for eight eight-ounce glasses of water a day.
Consider taking supplements for bodybuilders to give your body the vitamins and minerals it needs. You can also buy legal steroids, which contain natural vitamins and herbal boosters, for muscle building.
3. Never Stretching
Once you have a list of exercises for bodybuilders you want to complete, you might feel compelled to rush into your workouts. Instead, plan the time to warm up first. Stretching will help you loosen your muscles and avoid workout injuries.
It can also get you in the right mindset to work out.
Many beginners overlook the importance of warming up and stretching. Give yourself five minutes to complete a few calisthenic exercises. Warming up will get your blood circulating while allowing your body to adjust to movement.
Stretching can also prevent after-workout Delayed Onset Muscle Soreness (DOMS). Otherwise, DOMS could keep you from exercising the next day.
4. Program Hopping
Creating a workout program can also help you avoid program hopping. Don’t jump to a new schedule because you feel bored. Instead, stick to the program you’ve created for six to eight weeks.
Sticking with a program will help you reap the rewards of the exercises you’ve selected. If you’re trying to accomplish specific goals, you need to follow your program.
If you discover a new workout you want to try later, write it down or bookmark it for the future. When it’s time to adjust your program, you can consider adding it in.
It’s great when you get excited about new exercises or techniques. However, you need to give a program time before you see muscle definition and gains. Remain patient and remember why you started your program in the first place.
5. Not Learning the Basics
Whether you’re new to bodybuilding or have exercised for years, learning the basics is essential. Otherwise, you could hurt yourself using the wrong form. Learning the basics will help you progress to more intense exercises in time.
These basics can include:
- Squats
- Deadlifts
- Dips
- Rows
- Pullups
You’ll find it’s easier to progress your workouts after mastering these basics.
If you’re new to strength training, watch online videos or work with a trainer to perfect your form. Using the proper form can help you avoid getting hurt. It will also help you see muscle growth in different areas.
The proper form will minimize pressure on your joints. Make sure to ask for help before you try new exercises on your own.
To determine if you’re using the right form, watch yourself in a mirror. Focus on the muscle you’re working out. If you don’t feel it working, there’s a chance you’re using the wrong form.
Understanding how your muscles should feel during certain exercises can help with avoiding workout injuries.
6. Going Too Heavy
Remember, you need to give yourself time to progress to more extensive exercises. Don’t go too heavy too soon. Otherwise, it could prove detrimental to your progress and body.
Overestimating your strength could cause short-term or even permanent injuries. You might have to skip workouts for a few weeks to give yourself time to heal.
Pace yourself in order to see results.
Try working out for shorter time frames. Then, increase your weight over time.
Make sure your workouts aren’t too long. You don’t want to put a strain on your body. Training too long over several days can interfere with gains.
Instead, you’ll need to give your body time to rest. Don’t train the same area (such as legs versus arms) two days in a row.
7. Lack of Sleep
Give your body time to rest. Rest gives your body the chance to heal after intense workouts.
Try to maintain a consistent sleep schedule. Wake up and go to bed at the same time each night. Avoid napping, which could affect your circadian rhythm.
Avoid These Common Errors for Bodybuilders
These common errors for bodybuilders could impede your progress. Learning to avoid these mistakes can help you accomplish your goals. Start creating a workout program to begin experiencing gains.
Accomplish your goals while avoiding workout injuries today!
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