Fitness can change your life. It will result not only in physical progress but in mental also. Fitness will make you believe more in yourself. By achieving your goals in the gym, you will follow your dreams in other things in life. People who are new to the gym make a lot of mistakes while working out which make their progress a lot slower. Lifting weight is not so easy as most people think. You need to know tones of information for good results while keeping yourself without injuries.
1. Running improper routine
Most people, who are new to the gym, watch how most famous guys on social media work out and think that this is the best way to gain muscles. What they don’t realize is that most of them take a lot of supplement to progress faster. For natural lifters having a day for each muscle group is the worst routine. The best ones are working out 3/4 times a week whole body or upper and lower body. There are other programs, which will be better than bro split too. 5/5 and reverse pyramid are both great routines. You need to progress in strength no matter what your program is.
2. Lack of protein intake
People need a lot of protein per day to gain muscles. When you workout your body needs amino acids to repair damaged muscle fibers and grow them bigger. How much protein do you need for the day? You need to multiply your weight in kg by 2 to see how much protein in grams you need. For example if your weight is 80 kg, you need 160 grams of protein per day for a good progress. If you have too much fat this is not the proper way to see how much protein you need to take but for most people this will work. There are a lot of foods which are rich in protein so you do not need to drink protein shakes if you have time to cook or enough money to buy cooked meals. Protein shakes can help you in some days to reach the needed amount of protein if you can’t achieve it only by food.
3. Workout only upper body
Most people tend to forget about leg workouts because it looks hard and not that important. This is a common mistake made by a lot of gym guys. If you don’t train your legs you will regret it in the future. Not only that it looks ridiculous when someone has big muscles on their upper body and small legs but if you have weak legs the strength of your whole body will be affected. Squatting is the most important exercise in legs workout and it will help you in a lot of others exercises. Stronger legs and core will increase your upper body strength too. In my opinion having strong core and legs is the key of getting strong, which means bigger muscles.
4. Changing programs too often
Giving up on a program after week or two is a big mistake. You need to give to the routine a time to see if it works for you or not. You may not see the results you thought you will achieve in this short period of time, but you should have patience. By enough time I mean at least 2/3 months. Some people thing that shocking muscles by changing the routines is a good thing but it is just a myth. The most important thing is to rise your strength which will be a lot slower if you don’t stick to the same routine.
5. Not enough rest
Your muscles need a rest and working out every day is not a good idea. Even if you work out different muscles groups your progress will be minimal if you don’t have enough time to rest. Your strength will not progress so much too. This is the reason why full body workout 3 times a week is the best routine. I know how addictive workouts are and I had weeks in which I went to the gym everyday but after some time I started to feel like shit.
6 Using bad form
Using bad form not only can kill your progress but also can hurt you. There are so much guys who are using bad form even with light weights which is not so dangerous but lacks effectiveness. Using bad form for years can affect your body in the future even if it doesn’t feel bad now. For example while doing bench press if you use too much shoulders it will lead to a shoulders injury. Ego lifting will not help you too. If the weight is too much for you, just drop some weight and use proper form.