Every man who goes to the gym on a regular basis is hoping to end up with the body that is the envy of all his friends but some bodybuilders keep making the same mistakes over and over again.
This short article will ensure that you get maximum rewards from the long hours bench pressing weights or pounding the treadmill.
Skipping the warm up routine
Whatever exercise you undertake it’s vital that you complete a gentle warm up program before you start the vigorous routines.
The warm up routine will slowly increase your core body temperature
and your heart rate. Without a well-planned warm up routine you are likely to do physical harm to your body which could keep you out of the gym for weeks.
Bite off more than you can chew
Similar to the warm up routine then you need build up to bigger and bigger weights over time. If you fail to do this you could tear a muscle or rip a tendon.
So don’t go to the gym planning to bench press 240 pounds on your first visit. Start with 180 pounds and add 5 pounds per week over the following 12 weeks.
Working without a spotter
If you are only working with machine weights or trying out the rowing machine then you should be safe to exercise alone but when it comes to free weights you must have someone there to “cover
your back” i.e. a spotter.
Any exercise where you are beneath the weights, like a bench press, can be very dangerous without an experienced spotter.
Failing to re-rack your weights
This is much more common than you might think and very annoying to other bodybuilders.
Not only does it limit the amount of space in the gym but it also leads to accidents when people trip over a discarded barbell or pull their back out when bending over to pick up your weights. Re-racking doesn’t take long and you are working your muscles to boot.
Exceeding recommended reps
Most exercises in the gym come with a standard number of reps and you should aim to stick to them.
If something keeps you away from the gym for a few days don’t try to catch up on the reps you missed whilst you were away. To stimulate maximum muscle growth and better overall strength keep to low rep sets.
Poor dietary habits
After that two hour work out at the local gym don’t go straight off to the local fast food joint and think you have earned the right to extra fries and wash them down with a few pints of beer.
You should avoid the gym altogether if that’s your normal routine.
When you first get the bodybuilding bug you might have a tendency to over exercise and be seen down at the gym seven days a week.
We recommend that you train for no more than five days and then take a couple of days off. This will ensure maximum muscle growth and give your body time to recuperate.
Follow these simple tips and you will have a lean and ripped body in to time at all.