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Articles > Weight Training > 10 Bodybuilding Don'ts
 
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In bodybuilding, it is easy to lose sight of the basics and get bogged down with the information you read in the muscle publications. Here is a checklist of don'ts to help you stay on track.

1. 



Don't get stuck in a rut. You won't be challenged if you do the same workouts month after month. The difference between sticking to a program and being stuck in a rut is whether you change things around and make progress or not.

2. 




Don't lift excessive weights. Many bodybuilders constantly try to increase the amount of weight that they lift. This is counterproductive, as it does not permit total control performance of the exercise, leading to less than favorable results. Also, lifting weights that are too heavy can cause joint pain and ultimate muscle, ligament or tendon tear.

3. 




Don't work your muscles to absolute failure when you begin weight training. You will in all likelihood make yourself so sore; you won't want to train anymore. Rushing into a rigorous training program when you are just starting out is sure to be overwhelming. Take it fairly easy for the first few sessions and then slowly increase your intensity. You'll have a much better chance of sticking it out if you work into it slowly.

4. 




Don't use momentum for any exercise. Make use of your muscle to lift weights instead of using a swinging movement. Observe your range of movement. People are inclined to try weight far greater than they can handle and reduce their range of motion in order to lift it. The key is to find a weight that you can use during a full range of motion.

5. 








Don't forget to stretch. A lot of serious bodybuilders overlook stretching before and after a workout, though this can cause damage such as muscle tears. Frequent stretching will also increase your suppleness and permit you to stay supple while you increase your muscle mass. Numerous other benefits can be achieved through stretching: it prevents injury, adds to range of motion, improves performance and posture, decreases anxiety, and keeps the body loose and agile. It also lessens muscle tenderness, helps you recuperate faster from intense workouts, and relieves lower back pain. It is important to warm up muscles before you stretch them. A good warm up would be riding a stationary bike. Never stretch an injured muscle unless instructed to do so by your doctor or physical therapist.

6. 




Don't bench press alone. It's potentially unsafe, so have a spotter close by at all times. Have your spotter help you lift the bar out of the uprights and to a position directly over your chest. Lower the weight to your chest and press it back up to arm's length again. Then, subsequent to performing the necessary amount of reps, have the spotter help you put the bar back on the uprights.

7. 




Don't neglect body parts. Carrying out a full body workout is necessary for having good proportion and a generally fit body. Legs, for instance, are frequently left out of exercise routines although they account for approximately 40% of a person's muscle mass. That accounts for why certain guys have enormous upper bodies held up by chopstick legs.

8. 





Don't overdiet. We know that performing too many sets and training too often can cause a loss of muscle. The same theory applies to dieting. When you diet 24/7 without taking a break, your metabolic rate tends to decline. If that occurs, getting ripped develops into a challenge. Make a lasting change in how you eat. Control, but don't cut out high fat foods: dietary fat can be hoarded if taken unnecessarily, though some fat ingestion must be continued to stop the body from stocking up each morsel of fat it gets.

9. 








Don't workout while over trained. This might cause injury. A lot of serious bodybuilders grow to be so fanatical about working out that they end up training too frequently and not taking sufficient rest days between workouts. This can lead to general fatigue, irritability, moodiness, depression, anxiety, decreased appetite, and weight loss, nausea and upset stomach. On top of these warning signs, you can also experience constant muscle and joint pain, increased occurrence of injury, sluggish reaction time, impaired coordination, increased susceptibility to contagious ailments, decreased exercise performance, and more. Become aware of the warning signs of over training, and discontinue lifting and/or talk to a doctor. Take a week or two off, and once you feel 100% again, start lifting.

10. 







Don't substitute good food with supplements. Supplements are wonderful for giving you an advantage, and maybe to assist you in getting the nourishment you require from time to time, but they can by no means be a substitute for genuine cuisine. In addition, some supplements are dangerous. For example, a common constituent of many fat burners is Ma Huang, the plant from which the banned substance ephedrine is derived and which can be just as dangerous. Many bodybuilders take these supplements to improve their performance without understanding their possible harmful effects. Plan your food intake around solid meals, and use the supplements to pick up the slack in-between.

Bodybuilders frequently have the idea that getting ripped must be a severe venture, entailing hours of extra weight training and cardio, in addition to painstaking calorie control. Both of those approaches will, however, weaken your capacity to keep muscle mass as you cut up. For maximum success, your attitude to diet and training should be one of commitment and restraint.



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