Frequent and serious mistakes of bodybuilders that can seriously jeopardize your progress in volume or strength, and their solutions.
Here are the most important and common mistakes of beginners and intermediate level in bodybuilding.
They are listed in order of importance:
1) Do not heat up and do not strain yourself
The trauma forums section is filled with messages from young practitioners who have shoulder, elbow, and mid-back pain … Paradoxically, there are fewer reports from experienced practitioners who lift two to three times as much.
So, of course, there are fewer of them, but the main reason is that the beginner does not warm up!
He just makes a light strip before each exercise. As with the pre-strength workout warm-up, there is no general warm-up, stretch, or stretch.
These minor pains or injuries cause progression and sometimes lead to setbacks.
Warm-up is part of the training: it is better to do one exercise for one job less than not to warm up.
Solution: Read the pre-weight workout warm-up and the strength training stretch and apply!
2) Don’t eat enough or want to dry out too soon
Every day, we read 60-pound posts about shrimp that ask questions about BCAAs, creatine, etc. They say they don’t gain weight when they eat a lot. But if we look at their diet, they barely consume 2,000 calories a day.
“I train for a year. I take 3 g of BCAA after a workout and 2 g of creatine a day. I hesitate to take 3 g of Tribulus to speed up my progress. Your opinion? »
You really should go there for “food,” especially when you’re young. If you are not gaining weight, then you are not eating enough! It is necessary to bring up to 3000, that is, up to 3500 kcal per day. “Puk” rice, pasta, bread, bananas!
Eventually, you’ll gain some fat and be able to eat less. But if at the beginning you complain about not gaining weight for several months, the problem is not only in your exercise, but also in your diet.
Solution: Read the Weight Gain Diet Program again and apply!
3) Use continuing education programs
Have you thought of getting an F1 or Suzuki GSX-R 1000 driver’s license?
Do you prefer to transfer the license to this or the CB500?
Well, that’s what 99% of newbies who come to our forums do. Enthusiastic, they think that beginner training programs are not for them, that they are better, and they choose the advanced program.
Then they are surprised that they are not progressing!
When you are a beginner, you may not be able to generate enough intensity to progress in advanced or final exercises. And that’s why beginner programs targeting large, basic exercises are suitable for beginners.
By using the program for intermediate or confirmed you will actually progress slower, don’t look at all!
Solution: rate your level with “Are you strong?” and take a program from Weightlifting for Beginners or Weightlifting for Intermediates.
4) Want to change programs at any cost
This is analogous to the previous one.
We keep asking questions like, “Okay, if I replace X with Y? I prefer Y! May I also change this,….
It doesn’t end there, a beginner always wants to change everything: training, exercise, diet …
So, of course, depending on your body type, sports history, injury history, some exercises will be more appropriate for you. A coach can help you make the right changes.
But, of course, you, with your inexperience, will not be able to replace exercises that are recognized as effective and that work with 95% of people with other, less used exercises and that respond to a specific problem. !
Stop trying to change everything that tries!
The programs offered on the site are not copied or pasted into cans of bodybuilding magazines, or voluntary exercises, they are really thought out: balance agonists / antagonists, injury prevention with L-Fly exercises for arm exercises that promote long work parts of the biceps or the long head of the triceps …
Solution: other than under the guidance of a good trainer (these are rare since most in-house trainers are mostly group classes and not bodybuilding) or if the exercise is painful, do not change the suggested programs!
5) Focus on details
Could you consider worrying about your stride length and discuss it in the forums when you can’t run 5 km without stopping?
Maybe you need to learn the black belt katas if you don’t learn the yellow belt katas?
We regularly have questions about the apex of the chest, peak biceps, shoulder width, ….
We have seen people worrying about their breasts when they weigh 10 kg!
“I think I am missing the pectoral top? You can help me ? I was thinking of doing angular spreads per pulley? Am I okay?
Wait, but wake up! We have stronger girls on our forums than you!
When you bench press 45 kg, you don’t even have a breast embryo, so what will you worry about with your upper pectoral muscles?
This is a problem we can start to solve at 90kg with the bench press and again!
In the theaters, I’ve seen guys proudly gain 80kg on incline leg presses! Wait, but serious girls worked in the 100 kg series on the same press!
We have included specialized programs in SuperPhysique: the Super Biceps program for large weapons, the Super Triceps program for large weapons, or the Super Pectoral program.
But this should meet the public demand, because 95% of our readers are not qualified to do these specialization programs!
Physically, to give equivalence, the level of Bronze team members is the minimum from the minimum to their consideration!
Solution: Keep it simple, focus on essentials (eat a lot, sleep, push harder and harder) while you are a beginner or intermediate!
6) Change the program every month
This is an analogue of the previous two. Contrary to what we read in magazines, it is often impractical to change the program. If you are progressing, you have no reason to change it and you can save the same program several times. months or even a year!
Solution: As long as the program is working (and it will be if you take it from the site and eat enough), do not change the program!
7) Desire to be confident at any cost
We also have a lot of questions like this:
“I can’t do this or that, is this serious?”
“I am an ectomorph, is this serious?”
“I have short biceps, can I do it with big arms ? ”
” I won’t be able to exercise while on vacation, does it matter? ”
” I can’t squat, can’t I? this is serious? ”
” I got hurt and I won’t be able to train for a month, is it serious? »
What needs and usefulness do you need to worry about about past things or things over which you cannot act?
If you go on vacation and stop training for three weeks, well, like that, you don’t need to know if this is serious or not, as it will happen anyway!
Solution: Conserve “mental energy” for resistance training and stop “psychotic”!
8) Achieving bad goals
Famous case: a shrimp weighing 65 kg, 17 years old, which asks us how long it takes to look like … .. (insert the name of a wrestler, bodybuilder, boxer, actor …).
“I don’t want to be like Arnold Schwarzenegger, he is too muscular. Just like John Cena will suit me. How long does it take to get there? »
We already know that this person will give up in a few months.
Strength training is a long-term job, with exercise and dietary restrictions.
If you just do it to look like someone, you will not be able to stand it. This is not possible.
Your goal must be improved in order to progress. You can set goals to keep yourself motivated (for example, a goal for the Bronze level of team members, then when the Silver level is reached, …), but if your only motivation is to physically resemble someone in order to have benefits, that you imagine (power, women, respect …), you shouldn’t even start bodybuilding.
Solution: Bodybuilding for yourself, not to look like someone else.
9) Compare yourself to others
This is analogous to the previous one.
We are unequal in the face of muscle hypertrophy (and many other things!). On the one hand, you have those who have long muscles filled with fast fibers and a morphology suitable for lifting weights, on the other hand, you have those who have short muscles filled with slow fibers and a “dirty” morphology for lifting weights. Most practitioners are in the middle with strengths and weaknesses.
The point is, if you exercise well and eat well, you will become more muscular and strong.
So yeah, you will always run into a guy who does not exercise well, eats cakes and fast food, huge and dry. Even without doping, it exists!
This does not mean that you will be like him if you train poorly and eat cakes. It’s even very unlikely!
With the bench press, you have guys (at the same age) who lift 90 kg on the first bar, the other 40 kg! The first, having paid his training debt, can aim for a maximum of 180 kg, the second probably 120 kg. This is how it works (although sometimes the initial performance doesn’t mean anything, and the “weak” people turn out to be very fast)!
Sometimes the non-gifted type ends up being superior to the gifted because the latter tends to be weak in learning.
But be that as it may, the fact is that you are preparing for YOU.
Solution: Don’t compare yourself to others! You are wasting time and energy.
10) be impatient
You don’t take an inch of your hand or ten kilos of bench press a month. Except for a few gifted individuals or those with significant athletic passion and rapid progress in the early months, building muscle or strength is long lasting!
So there is no point in measuring your hand or weighing yourself every day! This will only discourage you or encourage unnecessary weight gain.
Solution: Watch the video below that shows Rudy Coya’s career from age 14.
Most of us take years of diligent bodybuilding practice with a good diet to get convincing results.
Bonus # 1: “I don’t train my legs because I play football”
So, we don’t hear 99% of new owners on the SuperPhysics forums. Believe that all young people who start bodybuilding are playing football! Options: “I don’t train my legs for personal reasons!” or “I don’t train my legs because I don’t want them to be too big!” And my favorite: “I don’t train my legs because my girlfriend already finds them too fat!”
Well, I’ll tell you the real reason: you are big bums! Yes, leg workout is the hardest part! Here we get to know those who make music in the gym and those who are truly exercising and motivated. Michael Gundill, Rudy Coya and other SuperPhysique team members trained their legs from the beginning.
It promotes overall aesthetics (particularly through glute development) and strengthens the mind while improving the quality of other workouts.
The squat (however, we prefer the front squat, which is just as effective but less risky) is the only common exercise between bodybuilding, weightlifting, athletic strength and fitness, and for good reason.
Solution: train your legs!
Bonus # 2: I don’t take nutritional supplements because I want to stay natural
An excellent classic that I’ve been selling myself for several years. Instead of supplementing my meal with protein powder snacks, I ate boxes of tuna, chopped steaks, cartons of milk, cans of white cheese, eggs, meat products … It was expensive, not practical at all, and I got sick regularly belly.
On the SuperPhysique forums, we see some who are recruiting industrial sliced bread and industrial ham and chicken breast just to get their “protein”, but never touch the protein powder as if it were evil!
In fact, the evil is to consume a lot of excess animal products, “just for proteins,” while plant-based protein powders are more practical, cheaper and ultimately probably more environmentally friendly. p>
Likewise, if you’re having trouble gaining weight, oatmeal can boost your calories with a nutritious ingredient and no digestive issues.
Protein Powder: Cheaper, Greener and More Practical than Tuna and Ham Jars!
Strength training is very demanding on the body, and if you don’t give it the right nutrients, you won’t be able to recover properly and progress more slowly, if ever, even with a good workout.
Solution: Feel free to take supplements, especially protein powder!
No doubt this article will be less popular than the Chest and Biceps program: no one likes to hear about their mistakes. However, for beginners and intermediate level to know about their mistakes will be much more profitable than any special program for biceps, triceps …
If you are lost and want to save time, I recommend reading the book “The Complete Method of bodybuilding with dumbbells”, it was written for you. When I started bodybuilding, I would have liked to have access to such a book, instead of spending a lot of time changing the programs of frequent workouts and diets to make them supposedly “optimal” and eventually progress really slower