People might have been telling you what all you must do if you are about to start with building muscles and take up bodybuilding as a sport eventually. But it is imperative to know what all you must not do to avoid hurdles in reaching your goals and to train properly. Training must be done according to your body type and identifying a suitable workout program accordingly but there is a set of rules which you must keep in mind and which are applicable to all of you so that you get the maximum results out of the sincere efforts and targeted hard work you are putting in. I was approached by bodyandstrength.com to write an informative and useful article. Hence, the beginning has to be from addressing all the beginners on the mistakes you must not commit while training. Some of it might be given in some rule book but most of it comes from experience in the field of bodybuilding.
In India, mostly the aspiring athletes start with local gyms with uncertified trainers at times. The result hence, can be more injuries, more failures and doubled up efforts resulting further in more of disappointments until and unless you are self-motivated enough. It is, therefore, advised to keep the mistakes in mind and then train under the guidance of a certified knowledgeable trainer. I myself take note of these points when I train myself or guide others.
1. Not training with full range of motion
When muscles contract they move bones and the movement occurs at a joint. The maximum movement which can happen at a joint is known as full range of motion. Resistance training exercise should take any muscle through its longest possible range of motion. One should take care to contract to full extension/flexion and then come all the way back to a position of complete relaxation. This stimulates the entire muscle fibers of the muscle. Generally, in process of trying to lift more weight, people end up compromising on the range of motion.
2. Using improper form
As one lifts weight and puts their muscles under tension, their nervous system sends a signal to the sheaths protecting the muscle fibers. This results in the muscle fibers contracting and the weight being lifted. It is important to use proper technique in all the resistance training from the start; otherwise the nervous system adopts an incorrect sequence of movement, which in the long term could lead to sustenance of an injury- and also an absence of desired results from the training. However, if training is done correctly, the nervous system becomes more efficient. Muscle resistance, therefore, is the key to getting stronger.
3. Overtraining small muscles
Smaller muscle groups already get used pretty hard secondarily while training the bigger muscle groups. Meaning, they already get a lot of indirect volume. For example, most chest exercises also hit the shoulders and triceps quite well, most shoulder exercises also hit the triceps quite well, and most back exercises also hit the biceps quite well.
4. Not stretching regularly
Pre-exercise and post-exercise stretches are essential to avoid exercise-related injuries, to keep the muscles long and relaxed after training, and to allow them to recover for the next training session. Include a variety of flexibility exercises in your routine to stretch their muscles from different angles.
5. Not giving importance to rest
Rest is essential for growth and recovery. Lack of sleep can lead to increase in stress hormones hindering growth recovery. Try to sleep at least 7-9 hours daily.
6. Not eating right
On an average, you only workout for about 4-6 hours a week. The remaining time is crucial to get good results. To get the most from your fitness training, you need to focus on nutrition as much as exercise. No matter how hard you train, if you eat the wrong food at the wrong time, you will hinder your progress and may also experience fatigue, illness and injury.
7. Avoiding free weights
Beginners then to focus on using machines more than free weights. Though machines are fine but the majority of your workout should include compound movements with free weights (barbells, dumbbells) such as Bench Press, Shoulder press, squats, deadlifts etc. Free weights help you to engage more muscles, increase balance & strengthen your core.
8. Progressing too fast
Muscle can only grow at a certain pace. Also, muscles tend to recover faster than tendons. Tendons join the muscle to the bone. If you keep on increasing load without letting the muscles & tendons recover, there will be a chance of getting muscle tears or tendon injuries. For example, a lot of people experience rotator cuff pain. It is used in chest, shoulders & back training. Not spacing your workouts properly leads to the rotator cuff getting overworked causing pain.
About The Author
He is a Fitness Consultant, Bodybuilder, coach and upcoming actor. He represented India in 2013 &2014 Athletic Physique at World Bodybuilding & Sports Championships. He ..
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