In weight training, there are many mistakes to avoid. For example, did you know that training too much can slow down your muscle gain ? Or that eating and sleeping are just as important as working out? If you're new to the gym, here are the 3 things I wish I'd known when I first started weight training.
1. Too much weight training is not the best option
Starting a physical activity such as weight training is a great thing.
But a common mistake is trying to do too much. Keep in mind that recovery time between workouts is as important as the quality of your workouts.
Indeed, even if it starts from a good intention, too much weight training can have several negative effects.
First, you may not be able to keep up. Doing 5 or 6 workouts a week is an ambitious goal, especially if you are just starting out. Be careful not to get bored quickly.
The same is true if you are doing a number of repetitions too high per muscle in the same session. It is best to aim for between 6 and 12 reps per set and get close to muscle failure to avoid injury.
And if you don't know how to design a complete weight training program To gain weight or to lose weight, it is preferable to use a professional sports coach.
Finally, it is essential to give yourself sufficient rest between each session. If you don't recover enough, you will be tired, both physically and psychologically. Your next training session will be less effective and your muscle building will be slowed down.
For sports enthusiasts, this phenomenon is known as overtraining and usually leads to injury.
2. There is no better weight training program
Another error in weight training is to think that there is only one method to build muscle.
If you frequent social networks, you've probably heard fitness coaches claim that they've designed the best program.
But your body is unique and reacts differently than other practitioners.
Whether your goal is weight loss or muscle gainThere are many ways to achieve it. Some will be more effective than others, depending on your preferences, your genetics and your physiology.
Working out is a real learning process. For some, it will be better to do bench press with dumbbellsfor the pectoral muscles. For others, it will be the opposite.
It is through trial and error that you will find the best way to bulk up and to progress in a sustainable way.
3. Diet and sleep are the key to success
Finally, a common mistake made by beginners is to neglect their lifestyle.
Doing several workouts a week at the gym won't do you any good if you don't take care of your power supply and your sleep.
On the diet side, what you eat represents 70 % of the effort to lose or gain a few pounds. Set up a caloric deficit is the one and only way to lose fat. To gain mass, you will need to eat more calories than you burn and choose quality foods.
Of course, this caloric intake must be based on a good distribution of your macronutrients. To gain muscle, it is essential to consume about 2 grams of protein per kilo of body weight.
And to optimize your muscle development, remember to get enough sleep. 7 to 8 hours of sleep of quality per night will help you recover and improve your physical condition.
Now that you know these 3 common bodybuilding mistakes, you can avoid them to boost your muscle growth and reach your goals!
