Top 10 Common Mistakes Made During Bodybuilding
Increasing lean muscle will not only give you an excellent physical appearance; it is also vital for your overall wellbeing. With the right muscle mass, you will experience joint protection, athletic ability, improved posture, better metabolism, and many more.
When it comes to bodybuilding, however, even veterans are prone to progress-stunting mistakes. Hence, it is essential to note what to avoid, the right thing to do, and when to do it. Our article talks about the ten most common mistakes made by trainers during bodybuilding. Knowing these mistakes will help you avoid them. To learn more, continue reading.
Ten Most Common Bodybuilding Mistakes
Below are the top ten common mistakes trainers make when trying to build muscle mass.
Bodybuilding involves the breakdown and repair of muscle tissues. Ordinarily, it might seem logical that the more workouts you perform the more muscle you will build. But this is not the case when it comes to training.
Getting involved in too much workout might make your body to burn out. This is because your body will not have enough rest time to repair itself and build up. Doing this over time can increase the level of cortisol in your body (the hormone responsible for stress). And this can lead to muscle bruises and even illness as it can suppress your immune system.
2. Not Eating Enough
During bodybuilding, the quantity of food you eat plays a massive role in making or marring your progress. Even if you are fortified with the most adequate workout program in the universe, it is fruitless if you’re not eating right. This is because, in the absence of calorie surplus, you might make the process of muscle building hard. You want to ensure that you are on the right nutritional path. You can tweak your plan in accordance with your body goals.
Pay as much attention to your diet as you do to your workout. It is important to note that calories are required to facilitate the effects of your training. They will also help your muscle not only to grow but repair. If you fail to eat right, you might continue to increase in size and strength, but you will never look nor feel right.
To guide yourself on the right amount of calories you need daily, multiply your weight by 15 to 17. (Let your weight be in pounds)
3. Not Stretching Enough
Stretching before and after a workout is an essential part of bodybuilding. If you aren’t doing this, you are erasing a necessary part of muscle buildup.
Stretching at the end of every workout prepares your entire body for your upcoming training. Skipping this part can put your muscles at the risk of injuries as it can leave your muscles tight. Your muscles are supposed to loosen up to some extent before resting.
Stretching is also vital for your muscle fascia - this is like a sac that holds your muscle tissues in place. Stretching helps the fascia to stretch, giving them room to expand and grow.
4. Consuming Too Little Protein
Protein is essential for many roles in your body. It is also very vital in the synthesis of muscle building (the process of muscle building). Recall that for you to build your muscles, there has to be muscle breakdown. This is principally a microscopic tear in muscles. After that, they will repair and build themselves bigger. When this continues over time, it will lead to increased muscle mass.
What has protein got to do with this process? Sufficient protein supply is essential in the repair and rebuilding of muscle tissue during bodybuilding.
If you weigh 150 pounds, you want to ingest around 120 grams of protein daily.
5. Not taking Sufficient Water
Your body comprises two-thirds of water, and your muscles hold two-thirds of the body’s total water content. The cells of your body are made principally of water and protein. So it makes sense to take plenty of water as it will help you gain more muscle.
There is a general recommendation to take six to eight glasses of water daily. However, it is better to drink amount of half your weight in ounces. This means that if you weigh 150 pounds, you want to drink approximately 75 ounces of water daily. This equals about nine glasses of water because an average glass holds about 8 ounces of water.
6. Consuming Too Little Carbohydrate
Logically, you will need energy if you are working out vigorously. Your body can get energy from carbohydrates in the form of glucose. You need solid carbohydrates. A low-carb diet might seem to give you some energy but might not be suitable for you.
Solid carbohydrates will push you to lift more weight in the gym. And this will undoubtedly lead to more significant muscle-building outcomes.
It is essential to have and maintain a clean carbohydrate consumption. You can achieve this by choosing complex carbohydrates. They include sweet potatoes, wild rice, and steel-cut oats.
7. Not Getting Enough Sleep
During bodybuilding, lack of sleep is a huge mistake that must be avoided at all costs. Not getting sufficient rest can severely derail the process of muscle building. After workout and great nutrition, adequate sleep will boost your muscle to recover and rebuild faster.
Sleep deprivation will interrupt the repair and growth process of your muscles. It can increase the level of your cortisol, which would make you gain body fat very quickly. It can also pull the levels of your energy down and affect your workout in negative ways.
8. Lifting Weight Too Fast
Too many trainers have little or no regard for their rep speed. It is not enough to watch the amount of weight you are lifting. You also want to monitor the pace at which you’re going. This is very important because your muscle requires time under stress. After all, this is the place where your muscle fibers get total resistance. This is also where the building of muscle occurs.
You want to assign some seconds for lowering, bottom position, lifting, and rest. This is a vital scheme for expanding muscle-fiber stimulation.
For instance, when you carry weights in a set of 10 repetitions in less than 12 seconds, your muscle will not get sufficient time under tension. Contrary to this, you want to allow for 30 to 45 seconds set to attain muscle growth.
9. Not Paying Attention to Your Form When Lifting Weight
One of the most common mistakes made by trainers during bodybuilding is ignoring their forms. A lot of bodybuilders throw weights around with no caution on their forms. Here, you want to ensure that you are lifting the correct amount of weight. More importantly, you want to make sure that you can control them via repetitions with good form.
When you fail to control your weight, you will be paying attention to everything else except for the targeted muscle. If you are lighting a hefty weight with a sloppy form, you will be adding pressure to your tendons and joints. And the goal is to build your muscles and not engage joints nor tendons because this can lead to injuries.
10. Lifting Too Little or Too Much Weight
If you don’t feel challenged by your workouts, you want to consider increasing the intensity. If you can lift with 20+ repetitions, it shows that your weight is not heavy enough.
You want to go for weights that are challenging enough. One that will not allow you to go beyond 10 to 15 repetitions while keeping good form.
On the other hand, if you are lightweights that do not permit you to go above five repetitions, the weights might be too heavy for you. This is a mistake you should consider avoiding.
You might gain strength training with repetitions that is less than 5. However, doing between 10 to 15 repetitions will build your muscles better.
The journey to building muscle fiber goes beyond just lifting weight and general workout. In the process of bodybuilding, some mistakes can deter your body goals. Here, newbies are not the only ones who are prone to making these mistakes. Some of these mistakes include: not having sufficient sleep, not eating enough, lifting too much and too little weight, and more. We hope that our article has enlightened you on the top common mistakes to avoid during bodybuilding.