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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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