Here’s a list of the most common bodybuilding beginner errors. Read through this list a few times and remember it, it will form a very good essential and you will get better a lot earlier.
1. Neglecting Nutrition
It took me way too long to figure out how significant a good quality diet really is. I have always undervalued it but the last year I have been working out with a good diet and I am easily seeing results twice as fast. Good nutrition is probably even more effective than a good training program. A protein shakes in the morning and after your workout is simply not going to cut it. Set up a good diet where you eat every 2-3 hours with a LOT of protein, good fats and carbs only from in the morning until your dinner. Chicken breast, eggs, nuts, milk, fish and meat!
2. Using way too much weight
If you think you look cool lifting heavy weights, well then you’re right. But if your execution suffers because of it you need to reduce your weight. When you start working out you should get to know your body for the first few months, get to know your strong and weak points, how long it takes you to recover, which exercises work and which don’t, etc.
Start out with a compound exercise training program:
Training 1: squat, row, bench-press, overhead press, barbell curl (for on the beach)
Training 2: dead lift, pull-ups, dips, overhead press, barbell curl
Do this 3 times a week, that’s it – trust me! Don’t use weights that are too light either, you should be able to do between 6-10 reps.
3. Bad Execution
You can find a lot of videos on the internet or ask trainers in your gym how to do certain exercises. It’s not about the weight but about the volume. Bad execution only leads to injuries and no results. Ask, read, keep your eyes open and learn from people who know what they’re talking about.
4. Picking The Wrong Partner
It’s very common for 2 people to have completely other goals when it comes to working out. You, for instance, might want to gain muscle mass and your buddy might want to do cardio exercises only. Do not work out together if this is the case. Train with someone who is just as motivated as you are and who can help you get results.
The gym is not a place for you to meet friends and talk about your weekend plans. The gym is a place to improve your health and body. If you want to hang out and chat go to a bar, if you’re at the gym, work out!
6. Patience, Patience, Patience!
A lot of people start going to the gym around April/May to get big and muscular before the summer. That’s not going to happen to anyone, ever. Allow your body to grow with time; it takes at least 2-3 months to starting seeing results. It requires discipline and willpower to get there.
7. Use Free Weights
Avoid machines in general. Always try doing your exercises with free weights as you use a lot more muscles to keep the weights balanced and in check.
8. There Is No “Inner Chest”
You can’t train the “line” in the middle of your chest. You have an upper chest muscle and a lower chest muscle, you can work them out both but you can’t work out the inside of your chest.
9. Train Your Legs!
Whether you like it or not, and you probably don’t – you need to train your legs from the start. Squat a lot, training your legs releases a lot of natural testosterone in your body which makes the muscles in your entire body grow.
10. Rest Plenty
You grow when you rest, not when you’re working out. Make sure you get 7-9 hours of sleep every night and let your muscles rest 48 hours before training them again.
If you keep all these bodybuilding beginner mistakes in mind I am positive you’re off to a great start and will have that body you’ve always wanted before you realize it.