If you’re not keeping accurate records of your workouts, you can not objectively evaluate the effectiveness of your program and make the necessary changes to keep gaining or get your progress back on track. Proper adjustment of training volume and frequency to avoid overtraining requires objective evaluation of progress. Not Keeping A Workout Journal or Progress Charts The body produces the muscular strength and size increases stimulated by exercise, but only if it allowed adequate time between workouts to do so.ĥ. Exercise does not produce any improvements in the body, exercise can only stimulate the body to produce the improvements, if it is intense enough, or prevent the improvements from being produced, if it too much is performed, too often. The body must be allowed adequate time between workouts to fully recover and adapt, or gains will not occur. More is rarely necessary, and usually counterproductive. In most cases, all you need is one hard set of only one or two exercises per major muscle group. Doing any more exercise than minimally necessary will reduce rather than improve gains, by interfering with the process of recovery and adaptation. It is the intensity of muscular work that stimulates strength and size increases, not the volume. Assuming you are using very strict form, attempt to either perform more repetitions or use a slightly heavier weight on every exercise, every time you train. If you continue to use the same weights on all your exercises despite increasing in strength, the weights will no longer be challenging enough to stimulate further improvements. The greatest stimulus for muscular strength and size increases occur during the last few hardest reps, and if you give up at any point short of an all-out effort, you aren’t going to get nearly the same growth stimulation.Īs you become stronger you must attempt to lift progressively heavier weights to stimulate further improvement.
The exercise isn’t even over when your muscles feel like they’re on fire and your heart is pounding through your chest, you’re just getting to the best part. The exercise is not over when the muscles start to burn or when things start to become uncomfortable. Specifically, you should perform each exercise until it is impossible to continue in good form, using a heavy enough weight that you are only able to perform between five and twenty slow, controlled reps (by slow I mean taking at least three seconds to lift and three seconds to lower the weight, and reversing direction between the lifting and lowering movements without bouncing, yanking, or jerking the weight). To stimulate muscular strength and size increases you have to work your muscles harder than they are accustomed to, and the harder the better. These are some of the biggest mistakes a bodybuilder can make, and correcting them can often make the difference between outstanding gains and none at all: If your primary goal is bigger muscles and you’re not making regular gains in strength and size you’re probably making one or more of the following common training mistakes.
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