3 Bodybuilding Mistakes That Will Kill Your Progress

So maybe you’re ready to hit the gym for the first time and sculpt the body of your dreams, but what you don’t know is that you’re also stepping into a minefield of possible injury with the looming possibility of less than sterling results. Or maybe you’ve been working out for couple of months now, but seem to be going nowhere fast. Even if you’re doing almost everything right, just making one of these three common bodybuilding mistakes could cause permanent damage to your efforts. But once you know these mistakes, you can wipe the floor them and build the body of your dreams.

Mistake One: Insufficient Prep. Bodybuilding begins well before you step up to the elliptical weight machine. Proper nutrition, hydration, and avoidance of ineffectual artificial substances such as diet pills can make the difference between flab and and slab. In general, bodybuilders need more calories than a non-bodybuilder, even one who weighs the same, in order to support their greater amount of muscle and training regimen.

Depending on your personal bodybuilding goals, you may need a different balance of fats, carbs, and protein. In general, carbohydrates power up the body with the necessary energy for both training sessions and recovery. It is better for bodybuilders to eat slow digesting carbs such as low-glycemic polysaccharides. High-glycemic polysaccharides provoke a sharp response in a person’s insulin which causes the body to store excess energy from food as fat instead of muscle. This wastes energy¬†dbol side effects and hinders muscle growth.

While carbs provide the instant power for your workout, protein gives an essential, perhaps the most essential, component to the diet of the bodybuilder. The exact balance of protein vs. overall calories is still being hotly debated, but a good rule of thumb is to get 25 to 30% of your calories come from protein. Without protein, no matter how hard you work out, you won’t gain muscle. Also, avoid diet pills or other substances that make pie-in-the-sky claims to help you develop muscle with minimal effort. In bodybuilding, effort equals results; if you try to cheat this you only cheat yourself.

Mistake Two: Overtraining. Overtraining comes in three flavors, neglecting to warm-up, increasing the pounds on your weights too quickly, or trying to train more than the suggested three days a week. The difference between amateur and professional bodybuilder is the attention paid to the warm-up. A proper warm-up should always include some form of stretching.  Stretching helps develop muscle as well as maintaining flexibility.

There are two kinds of stretching: passive and dynamic. Passive stretching involves holding a stretch in a static position for a period of time. While this is the most familiar kind of stretching to most of us, new research has shown that it has the potential to hurt your performance, and even lead to injury. Dynamic stretching, in contrast, requires movement while stretching, increasing one’s reach gradually as well rate of movement. Dynamic stretching should not be mixed up with ballistic stretching (which involves jerky or bouncing motions — not a recommended way of stretching).