Excessive use of machines
Too many people prefer using machines rather than lifting free weights when they want to build muscle. This is especially common with beginners, mostly because they think it is safer than lifting free weights. This should truly be considered a false sense of security. Considering that you are utilizing a locked range of motion, you will not work out your very important supporting muscles. If the supporting musculature is too weak, you will be more prone to injuries Free weight lifting will bring better results, as long as it’s executed correctly. Using free weights will also help you improve coordination, balance och as previously mentioned, more overall strength.
No particular workout routine
A common mistake. Oftentimes when you ask beginners about what muscles they are working out today, they tend to answer “I don’t know, chest or biceps… Or maybe triceps. Actually I might do all three?”. They have no structure. This can be observed in teens choosing to not work out legs because they never feel like it, and we all know how that turns out. The simple solution is jotting down a workout routine and striving to follow it for a month or two. This way you always know what muscle groups you’re going to work out, hopefully leading to less confusion and more motivation.
No sleep
Sleep is the most important part of the muscles’ recovery process. When you are sleeping, your body releases higher amounts of growth hormones that help your body to recover and build mass. Not to mention you will be more energized for next day’s training and activities. Aim for at least 6 hours of sleep a night, but preferably 8.
Ignoring your weaknesses
Everyone has their favorite exercises. Why – because we are always better in some things compared to others. If you have big and strong arms, but legs that could use some bulking up, rather than just giving up on leg training because it’s your weak spot, make it your strength! The way to achieve your dream body is to develop your weaknesses.
Doing what other people tell you to do
Sure, following tips like the ones on this site is good for getting the basics right, but when Lars from the local gym tells you to only use the incline bench press because “it’ll build more mass, bro!”, you shouldn’t necessarily listen to him, even if he is a really big guy. The truth is that what works best for you is what feels right. Never do exercises that are painful to execute or follow diet advice that make you feel bad just because someone has gotten good results with them. We are all unique individuals and our bodies work in different ways. Listen to your body and follow its advice, it knows what to do.
