There are some things guaranteed to bring you closer to your goals, and there are some things that will trip you up. Here are the top ten do's and don'ts of bodybuilding.
DO
1. Be persistent
Quitters never win and winners never quit-an old cliche that holds very true in bodybuilding. Ask the biggest guy in the gym how many workouts he has missed over the past few years and odds are he can count them on one hand-if that much.
2. Stick with the basics
Don't forget the classic meat-and-potato exercises that build core strength. Make sure to include a healthy dose of heavy bench presses, deadlifts, squats, t-bar rows, military presses and weighted dips and chins in your workouts.
3. Set goals
If you don't know your destination, how can you tell if you're lost? Set small, realistic goals for yourself that you can track by the month. For example, rather than "get in shape" or "earn a pro card", aim to "add one inch to my arms by January 1st" or "increase my one-rep max by 20 lbs. in 2 months".
4. Think positive
Be realistic, but never doubt your ability to stick to a training schedule or diet. Remind yourself of your goals and visualize yourself in the shape you want to be several times a day.
5. Eat enough to grow
Chugging protein drinks is good, but protein in itself is not enough-you need to consistently supply your body with excess calories to enable optimal growth. Consume an extra 500 calories per day and worry about trimming potential fat when you've packed on some muscle.
6. Drink lots of water
Drinking water before and during your workout prevents the dehydration-sluggishness that can set in halfway through the workout. Water also helps the metabolism run smoothly and keeps the kidneys well flushed.
7. Stretch
Stretching decreases the recovery time and reduces the risk of injury. It also prevents muscle shortening and resulting imbalances that can lead to more serious injuries down the road.
8. Have a postworkout drink
Having a drink with 50 grams of sugar (dextrose), 40 grams of whey protein, 5 grams of glutamine and 5 grams of creatine immediately after training helps put a quick end to training-induced catabolism and kicks you into growth mode in a hurry.
9. Be open to new ideas and listen to what your partner tells you.
If he says you sway too much when curling the bar, chances are you just might have picked up a bad habit in spite of your experience.
10. Ignore the idiots
While you should listen to sensible advice, you can safely shrug off self-appointed "experts" who claim to know everything. Don't waste time listening to naysayers who doubt your capability either-you don't need the negativity.
DON'T
1. Overtrain
Don't let your enthusiasm get the better of you-train just enough to trigger growth, then get the hell out of the gym! Rest until the soreness is gone, then hit the muscle again.
2. Focus only on how much weight is on the bar
Beginners with more ego than brains tend to load on way too much weight in an effort to impress, only to look like total fools when they strugle to do even one rep. Don't be that guy- stick with a weight you can handle.
3. Play favorites
Some exercise are more fun than others, but that does'nt mean you should do them every workout. Keep all your exercises on a rotating schedule and keep your muscles guessing to avoid the dreaded plateau.
4. Skip warm-up
Warming up elevates the body temperature and readies your joints for the heavy lifting. Skipping the warm-up makes the risk of injury skyrocket.
5. Ignore pain
There are two types of pain: muscle pain, caused by grueling reps with big weights, and joint pain, caused by imminent injury. Don't let your ego get the better of your judgement-stop immediately if your joints hurt.
6. Lose focus
The only acceptable talking between sets is to psyche up your partner. Save the chit-chat with the hotties for later. You're in the gym to beat the tar out of your muscles, nothing else.
7. Try to gain muscle and lose fat at the same time
It is almost impossible to chase two rabbits at the same time. Focus on one goal first, then switch to the other.
8. Rely on wraps and straps
There is a time and place for wrapping your knees and wrists-but every single workout? No way Jose, save it for the record-breaking lifts, when you really need the extra support. The same goes for straps: if your grip gives in before your back, use straps but make sure to work on your grip strength on biceps day.
9. Ignore muscle balance
It's easy to put more effort into training quads than hamstrings simply because you can see them in the mirror. Likewise, rear delts generally get less attention than front and medial delts. This is a mistake-the more unevenly strong your muscles get, the higher the risk of injury. Aim to train ALL muscles relatively equally.
10. Complaining
Nobody likes a whiner, especially not one complaining about how much more he lifted "just last week". You're a bodybuilder by choice. If it were easy, everybody would do it, so shut up and suck it up.
Till next time,
