Whether you're an amateur or already have some bodybuilding experience, it's easy to make mistakes that slow down your progress. So what are the mistakes to avoid to optimize your training as much as possible?
Overtraining.
Many people believe that the greater their training volume, the faster their progress will be. Although training volume is necessary to ensure muscle growth, it is essential not to fall into overtraining. During a sports session, your muscles are used and stressed. It is this stress that will allow them to progress. Afterward, muscles need time to repair and grow. If you overtrain, your muscles don't have time to rest, and therefore progress. Overtraining is therefore not beneficial to the body. In addition to tiring your body more than necessary, it can lead to injuries due to a lack of recovery. It's important to train regularly, but it's crucial to listen to your body and give it time to recover optimally.
Lack of rest between your sets of exercises.
Doing a series of exercises without rest has no positive impact on your muscle and your body. It's tempting to start your 2nd set of squats before your two minutes of rest is up. You feel ready. However, in order to optimize your muscle or strength gains, these rest times between your sets are very important. Not only does it allow you to eliminate lactic acid from your muscles, which has accumulated during exercise. But it also allows you to regenerate creatine phosphate reserves and rest in order to maintain perfect shape during your next series. Without this, it is not uncommon to see your form deteriorate as your series progresses because your body becomes tired. Doing sets without taking a break will not make you gain more muscles faster. You will probably finish your session more quickly, but you will progress much more slowly and run the risk of injuring yourself. Is it really worth it?
Not taking enough breaks during the week.
In this point, we somewhat agree with the idea of overtraining. Take days off from your training week and listen to your body. Whether you take a day off between each day of training, whether you follow a rhythm of 2 or 3 days of training followed by a day off, or any other rhythm, it is important to rest. Remember, muscle growth occurs when your body is resting, not when training. Stressing your body and muscles too regularly without giving your body a chance to regenerate increases your chances of injury.
Lack of hydration.
Hydration is essential in daily life and even more so for athletes. When you do physical activity, you sweat. You must compensate for this water loss by hydrating yourself. Hydration is essential for optimal recovery and to perform during your session.
Did you know ?
Dehydration can seriously harm your performance: a 1% reduction in body weight through sweating leads to a 10% reduction in physical capacity (i.e. a loss of 700 ml of water for a 70 kg person).
Not adopting a diet adapted to your goals.
In everyday life, having a varied and balanced diet is important. The same goes for athletes, who must adapt it to their objectives: weight loss, muscle mass gain, etc.
In addition, the use of whey (protein) shake must be done appropriately. If your diet already provides enough protein for your body, there is no need to overload your body. All excess proteins will be eliminated. Feed. SPORT provides you with 37g of plant-based proteins per meal.
Not paying attention to the quality of your sleep.
It can never be repeated enough that recovery is essential for athletes. This also involves sleep. The body produces and releases anabolic substances when you sleep, such as growth hormone: the flagship hormone for muscle growth.
