ERRORS IN BODYBUILDING: HOW TO AVOID THEM?
Bodybuilders all over the world often make exactly the same mistakes. I had to visit the halls and in Europe and in the United States, and I can say that much of a difference I have not noticed – the same people, the same load, the same errors and mistakes. What is their main reason? The fact that neither has a banal human selfishness. Ego and can do a good service, especially when you need to beat the previous record, and achieve new successes, but only prevents excessive amount of ego. I have often seen people who felt pain in the joints during warm, still took up exercise with a heavy weight just to not lose face. As a result, they could not handle the weight, and some or all had to be treated. And all because that simply rested and did not want to retreat.
Another reason – this is misinformation. Anyone who has read more than one magazine bodybuilding knows that the so-called experts advise sometimes completely opposite things. "Never squat more than 90 degrees!" – They shout. "Squat, go to the bottom", – repeat others. "The upper part of the arm must be stationary when you do the French press" – "Plant them behind your head for maximum tension" … And so on, in almost each exercise. What a nightmare, I’m not surprised that a large scale, many are injured, because few people really understand how to train properly.
And yet, of course, very tenacious various myths, such as that preferred cardio strength training, if you want to keep fit, or that all fats – are evil and Satan’s offspring. Large and small myths are circulating in the bodybuilding environment, in some of them, of course, there is a kernel (which still need to get to the bottom), while others are 100% made up of nonsense. Here are some basic errors, which I noticed while working in the room.
Judging by the scale arrow
Guys like to be compared to each other, bringing to the fore, including arrows and weights: "Hey, guys, I got a half a kilo over the last week," – said a boastful, and all knowing nod and envy. This is – a classic dietary error, judge ourselves, we must first not by weight, but in reflection in the mirror. People who testoheal gel go on a diet, usually horrified how they lose weight, but it is rounded up fat, not muscle, it’s okay. And, of course, about the same as the circuit operates with a set of weights. One and a half kilos of muscle – it’s very cool, but that’s four pounds of fat, and one hundred grams of muscle – it’s a different song, right? Remember, your judge: and a line of reflection in the mirror, but does not scale.
The concentration solely on the weight on the bar
On a good day you can squeeze, say, eight sets of 135 pounds on his chest. The state of health, it is clear the mark, but he came the next time, you realize that it is impossible to do the same. What a difference a lack of sleep, or – in the lack of food, and whether the boss gave a dressing down, destroying the nerves. In any case, the exercise is not.
Already holding the post, you know that eight times – well, no, maybe four or five. The panic-panic! Begin to arch your back, use the momentum, not to bring the motion before the end … In general, I remember all the possible tricks. In general, the cheating in the black, but still cherished doing eight reps. The next time, he realized that the scam works, do ten repetitions and rejoice: here’s how I grew up, what has been achieved. But I hit it?
Are your muscles to work properly? For muscle growth is achieved by their stimulation, in fact they are absolutely on the drum as pancakes hanging on the neck. From this it grows unless your ego, but, unlike the muscles, this hardly worth showing off.
Not enough rest
This was said a hundred times, and I will not go into this question. You grow when you rest, not when you train. If the train is not recovered, do not wait for the result of the training. Everything is simple and well known.
Never change a program
Muscles grow because responding to the load. Over time, they adapt to your exercise, and if you never change them, then growth will sooner or later stop.Arrange them a fair shake from time to time, change the number of repetitions, approaches the speed and intensity, and sometimes alternate exercises.
Do not eat before exercise
When you go to work with a barbell, your main fuel are carbohydrates. And what follows from this, Holmes? The fact that before the training you need to use a number of them. Pasta, rice or potatoes – and you are the king of the hall. And do not forget that after training your body also needs carbohydrates for recovery. So, a banana or an appropriate cocktail (instead of "Bloody Mary"!) Will be very useful.
A little problems with elementary solution
1) – My wrist hurt when I pick up the barbell biceps …
– Then use dumbbells or a barbell with the Z-stamped. So you can put your wrist in the most comfortable position for you.
2) – I want to lose weight, but I was always drawn to eat at night …
– Do yourself a protein shake, it will fill your stomach without burdening it with calories.
3) – My shins are not growing. Just I do not know what is wrong with them …
– The usual thing! Try to train them at the beginning of classes, and not after all. And every time at the top is delayed by a second or two.
4) – After the deadlift I always sore back.
– Let someone experienced will see if you are doing the exercise correctly. Did you bend your knees enough to compensate for this deflection in the lower back. You can also take the athletic belt, he will give you the necessary support. Also remember that you need to press the waist and swing, not forgetting the hyperextension.
5) – My girlfriend is threatening to throw me if I will continue to spend three hours a day in the gym …
– Three hours? Oh my God! Man, there is life outside the hall, get to know her, I suppose.
6) – My broadest not grow , no matter what I did …
– The broadest train very hard and doing exercises on them, it is very easy to start cheating, shifting the burden on other muscles. It is better to lower the weight by 25-50%, but do the exercise correctly as possible. Just imagine, how they work, as long as you perform the exercise. Over time, you will get the weight and shape of the implementation and the concentration will remain with you.
7) – I tried, it seems, every possible diet and nutritional supplements, but my fat keeps me like glued.
– So, set aside fad diets. It’s simple – consume about 500 calories a day, do cardio, and do not forget about strength training. Do not forget to consume protein and a little healthy fat (at least 10% of your food). Losing weight will take some time, however, in contrast to the rapid methods, which still do not work, it will give a clear result with time. So stock up patience.
8) – I find it difficult to keep his balance, when I do sit-ups.
– Perhaps the cause is some imbalance in your body, in the upper part of the body as a result have to assume a certain load. Or maybe you’re just not set up for sit-ups. In particular, professional basketball players very rarely engaged in squats, but in general the load at the gym they have a pretty serious. Or – and this is most likely – you are just doing the wrong exercise. Ask the instructor in the room to follow it. If it’s not in bad shape, place a small platform heel. If this does not work, go to do the leg press.
9) – My forearms look completely disproportionate compared to the upper arm.
– Maybe it’s something genetic, but try anyway worth it.
Step 1: Do not use the straps on their hands when doing deadlifts and similar exercises. They need to carry the load from the forearm to the back muscles. And we want to train the forearms.
Step 2: In the day, when you do the exercises for biceps, take some time to exercise on a forearm. Find them quite easy, and they can give the result.
Step 3: Well, do not forget the expander.
10) – I’m pretty skinny, but I can not eat much. I gorge on too quickly.
– That is why dear God (or someone up there), invented all sorts of Creatine and other cocktails for weight gain. Eight hundred calories out of the blue, not counting carbohydrates. Drink several times a day between meals – and within a month or two you will see the result. However, about the "real" food, too, should not be forgotten.
11) – I would like to go to the gym, but it scares me there the atmosphere.
– Buy a gun and behave like crazy, when you come into the hall what is pct steroids – see, nobody will start talking with you once again, I’m not talking about ridicule. Even if you are working with a dumbbell on a pound.
Speaking seriously, it is usually in the hall all the self-centered, and nobody cares about who else and what weight it trains nearby. You understand that if you need to do is becoming old resident with 225 pounds on the bar, he will not spend his attention and concentration to scoff at strangers. In any case, everyone is entitled to their own space in the room, and if something hurts you, complain to the administrator or owner of the hall. To solve these issues – their work. In addition, work with a personal trainer, so you will be much more comfortable to train at first. He will give you the first push, teach to do the exercises correctly and competently write out a training schedule so that you will not have any chance to become a laughing stock.
12) – My neck is so thin that I looked like a chicken. What do I do with this?
– To train it, though without much fanaticism. You do not want to get injured because of excessive enthusiasm.
13) – I train seven days a week, but does not grow.
– Oh, man, take a break and rest for a week and then return to the normal schedule. Appears in the room no more than 4 times a week. Each muscle group should rest at least a week before you load the back of her.
14) – I zashibennaya biceps, but no girl falls for me. How so?
– Ahaha, my friend, try to develop their personalities along with their biceps. Not many women who sink solely on muscle, ignoring everything else.
Good shape – this is a lot, but the ability to conduct social life, to communicate and to be an interesting person means a lot more. Take, Woody Allen – a small, puny, ugly bespectacled, whose women had more than half of the remaining inhabitants of America taken together. That’s because he’s smart, and he has an exceptional sense of humor. Try to destroy the myth of slow-witted pitching, show by example that it is not so. Achieve a balance in your life, and get lucky.
15) – I can not afford all those steep supplements that advertise all the time.
– Big deal, I too can not. In general, judging by their price tags, they can only afford Abramovich and his closest friends.
Do you really think that these supplements are that they ask for? Make it a regular creatine, not newfangled additive, through which, as stated in the advertisement, Japanese sumoists tear out the trees by the roots.
Main products are not so expensive, and they may well afford a person with an average salary. Record: protein, creatine, multivitamins. If after all this still remains a bit of money, take glutamine. And do not enrich manufacturers of expensive additives – they are not worth it.
Thank you for attention!