THE BIGGEST MISTAKES WHEN BUILDING MUSCLE
Muscles do not grow during training, but in the rest phases after training. You should therefore give each muscle group at least 48 hours to recover. If you still want to train on several consecutive days, you should train different muscle groups on consecutive days. For example, on day 1: shoulders, back, chest and arms, on day 2: legs and back. Ideally, however, you should always take a one-day break after each training session.
"Every athlete is only as good as their protein intake". What sounds like an advertising slogan accurately expresses the importance ofproteinfor athletes. What good is a Ferrari that has no fuel in the tank? It's exactly the same with muscles without protein. Protein is the fuel for muscles and is therefore indispensable for anyone who wants to gainmuscle massor muscle strength. So either make sure you eat a protein-rich diet or take a good protein powder every day.
Mistake 3: Always doing the same exercises
After a few months of intensive training, advanced fitness athletes in particular have the problem that their muscle performance or size does not increase any further. This effect is called the "plateau phase". In the past, it was simply a case of... "keep training and wait for the muscle growth to resume at some point". Nowadays, however, we know that you can avoid the "plateau effect" by changing your training plan every few months. After 2-3 months at the latest, either new exercises should be incorporated into your training and old exercises deleted or old exercises should be performed differently. For example, if you have always trained on machines, simply switch to free weights or vice versa. This prevents muscles from becoming "bored". Ideally, you should have your fitness trainer draw up two training plans for you and alternate them every few months.
Mistake 4: Performing the exercises too quickly
If you want to build muscle mass and strength in the long term, every exercise should be performed slowly. This puts much more stress on the muscle than if you perform an exercise in the style of a short-distance runner.
Mistake 5: Training at full speed without warming up
Time and time again, you see people in gyms marching straight from the changing room to the weight bench and getting started. If you want to achieve 100% performance without a warm-up phase, you not only risk injury but also do your circulation no good. However, as sport should not only be fun, but also promote health, you should NEVER do strength training without a warm-up phase. A good warm-up program on the treadmill, stepper or bike should last around 10 minutes and slowly get the body up to speed. Under no circumstances should you exhaust yourself, just "warm up". After all, you don't want to be exhausted right at the start of your workout.
Mistake 6: Only endurance sports without muscle building
Many passionate endurance athletes believe that they don't need to do anything extra for their muscles. But this is wrong, because endurance athletes who regularly incorporate strengthening exercises into their training reduce the risk of injury and increase their performance.
Mistake 7: Too little fluid
If you are a "strength athlete" and believe that you only need a beer after training to compensate for the body's fluid loss, you are wrong. Even pure strength training results in a high fluid requirement. You should therefore drink, drink, drink before, during and after training. Still mineral water, apple spritzer or an isotonic drink are ideal.
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