If you are not getting the results you want from your bodybuilding workouts then you are more than likely making one of two mistakes:
In this article today I am going to highlight eight common training mistakes people make as well as how to correct them. Take a look through and see if you are guilty of any of these training sins. Make the suggested rethinks and start training like you mean it.
Many of us miss out on our goals because we let small distractions overwhelm us. The day just seems to get away from you and you don’t have time to work out. By the time your schedule is clear you talk yourself out of training as you are no longer in the mood.
Have A Re-Think
Can you ever remember the last time you skipped a night’s sleep because you ‘weren’t in the mood for it?’ Your training become as automatic as every other aspect of your daily routine. Whether or not you should train shouldn’t even be a consideration, just goto the gym when it is time for your workout. Set the alarm on your phone and get your ass to the gym.
Getting to the gym is half the battle but you’ll never win the war if you don’t have a good plan for the day or for the next few months. First, it’s crucial to identify a particular goal you want to achieve over the next year.
You should then break this down into cycles of about eight weeks each. You can adjust these depending on your achievements during each eight-week phase. The crucial thing is to have a long-term (around 6 months) and mid-term (8 weeks) goal.
Once you have a mid-term and long-term goal, you need a daily plan. Write up every workout before you go to the gym. You can do this several days ahead of time or in the mornings before each workout.
A good tip is to write-up your workout on your phone or in a notebook and take it with you to the gym, adhere to this whilst training.
Getting stronger requires you to periodically challenge and stimulate your muscles in different ways. You can’t simply do the same exercises in the same order every time you go to the gym, this can work well for a few weeks but will ultimately fail.
Nearly every strength-training protocol relies upon cycling reps, weights, exercises and volume to allow you to increase overall strength. Find a strength-building protocol designed by a professional athlete or strength-training coach and follow it to the letter.
Recovery and cycling is important for increasing strength and is just as important as pushing heavy weights is.
Suppose you only manage 4 reps with a certain weight on your last workout. Today you expect to get 5 for the same exercise but you only pump out three before your muscles give way. Your mindset will immediately shift and you deem the workout a failure. This puts you in a very bad mood and so you cut your workout short and go home.
When this kind of set happens, acknowledge that everyone has a bad day in the gym. Instead of quitting, make some immediate shifts to your workout. Take a two-minute break and modify that day’s workout. Go for reps instead of weight, find a way to make today’s workout a success.
This can happen when you don’t compare your sets, reps and weights between workouts. If you don’t keep track, you’re likely to grab dumbbells that feel right. Many women fail to lift enough weight for fear of becoming bulky.
A Good Fix
Keep a journal that keeps a record of your exercises, sets, weights and reps. Now review this when getting together your daily plans, you can keep note of these previous accomplishments in your daily plan so you have them with you whilst training.
This can happen whether you are training for muscle gain, fat loss or both. When you make your diet secondary, sometimes you hit your calorie and macronutrient numbers and sometimes you don’t. You will however, never maximize your ability to obtain your goals when your diet is bad.
Put more effort into nutrition planning than you do into your training. Yes you did read that right, you eat six times per day but you don’t train more than twice per day. Nutrition does take quite a bit more planning and preparation, make sure you are hitting not only your daily nutritional numbers but also make sure you are hitting them meal by meal.
If you party as much as you train you are never going to get maximum results. If you are a party animal, you have to set reasonable boundaries for yourself if you want to reach your goals.
Slow down the partying a bit. Stay home at least one weekend night per week and volunteer to be the designated driver when you go out so you don’t overindulge. Going out too often also takes away from your rest and recovery schedule and you likely won’t follow your diet as carefully when you’re out until the early hours.
Motivation is a very powerful tool, having unrealistic expectations often leads to extreme training intensity for a week or two. This then leads to body fatigue or you stop seeing results because you are overtraining, then you begin to skip workouts.
Stop measuring immediate results like pounds lost or increased reps or weight. Base success on staying with your program. Eat every meal according to your plan and perform every workout with focus and dedication. This is the best way to succeed in your short- and long-term goals, this applies not only in bodybuilding, but also in fat-loss and toning up.
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