Famous bodybuilders like Lee Haney, Dexter Jackson, Kai Green, Phil Heath, and Ronnie Coleman, Charles Glass (there’s some many great Black bodybuilders) are the epitome of muscle-building success. Their huge success (pun intended) can be credited to the fact that they’ve done more than simply working out. They have made their money by steering clear of a lot of mistakes that a lot of beginners their gains, and these mistake are not limited to food consumption or choice of training program alone. Instead, these mistake have probably been committed by anyone who’s stepped foot in a gym at some point of another.
If you intend to hold onto your hard-earned muscle mass, you have to stay clear of these common errors, or else, it’s back to the drawing board after a few wasted months, hopefully not years.
1. Training within the same repetitions and weight range — Training within a modest repetition range of 12-15 is claimed to be the optimal range for promoting hypertrophy (increasing muscle size), but this has actually consistently been a sensitive issue in the bodybuilding world. This is because there’s technically two types of hypertrophy, myofibrillar hypertrophy and sarcoplasmic hypertrophy. To address this, you needs to vary your repetition from the traditional 12-15+ reps to a range between 6-10 repetitions — you load or weight ranges should adjust to make completing prescribed sets and reps fairly challenging. When you increase your loads and decrease your repetition ranges as noted above, you are now building a good balance of strength and hypertrophy at the same time. This will certainly create higher mechanical stress in your muscle tissue and stimulates far better muscular development.
2. Exact same workouts day to day — Combined with # 1, doing the exact same exercises everyday for months on end will certainly get you nowhere fast. Doing bench press every day within the exact same rep and load will keep you away from excellence. Try adding variations to your movements, which will help in you achieving the size you desire. As an example, you can consider dumbbell press to supplement barbell bench press for added symmetry.
3. Excessive cardio — Too much cardio is an enemy of muscle-building. Some novice gym-goers with hopes of packing on sweet lean gains often make the mistake of shredding body fat by amping up their cardio training or aerobic training. While cardio is not a bad thing, overdoing it can be detrimental due to the fact that the advantages of resistance training are quickly negated you start watching too many of your favorite TV shows on the treadmill. Cardio training, facilitates breakdown of protein-packed muscle, causing you to lose your muscle mass. On the other hand, resistance training is much more on anabolic processes and also helps synthesize protein which is the opposite of what cardio does. If you intend to develop lean muscle, you need to keep your cardio at a healthy minimum, no more than three days a week in most cases – however this can me more or less depending on your goals.
The more you can avoid these mistakes, the more time you’ll be dedicating to gains. Don’t be that person at gym working hard at wasting away time and muscle.