Whether you're a beginner or already have some experience in bodybuilding, it's easy to make mistakes that slow your progress. So what are the mistakes to avoid to maximize your training?
Overtraining.
Many people believe that the greater their training volume, the faster their progress will be. While training volume is necessary to ensure muscle growth, it's essential not to overtrain. During a workout, your muscles are stressed and stressed. It's 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 to 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.
Performing a series of exercises without resting has no positive effect on your muscles and your body. It's tempting to start your second set of squats before your two-minute rest period is up. You feel ready. However, to optimize your muscle or strength gains, these rest periods between sets are very important. Not only does it allow you to eliminate lactic acid from your muscles, which has accumulated during the exercise. But it also allows you to regenerate creatine phosphate reserves and rest in order to maintain perfect form for your next set. Without this, it's not uncommon to see your form deteriorate as your sets progress because your body becomes tired. Performing sets without resting won't make you gain more muscle faster. You'll probably finish your session faster, but you'll progress much more slowly and run the risk of injury. Is it really worth it?
Not taking enough breaks during the week.
Here, we're somewhat aligned with the idea of overtraining. Take break days during your training week and listen to your body. Whether you take a day off between each training day, follow a rhythm of 2 or 3 days of training followed by a day off, or any other rhythm, it's important to rest. Remember, muscle growth occurs when your body rests, not during training. Pushing your body and muscles too hard too regularly without giving them 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 exercise, you sweat. You need to compensate for this water loss by staying hydrated. Hydration is essential for optimal recovery and performance during your workout.
Did you know?
Dehydration can seriously affect your performance: a 1% decrease in body weight through sweating leads to a 10% decrease in physical capacity (i.e. a loss of 700 ml of water for a person weighing 70 kg).
Not adopting a diet adapted to your goals.
In everyday life, having a varied and balanced diet is important. The same is true for athletes, who must adapt it to their goals: weight loss, muscle gain, etc.
Additionally, whey protein shakes should be consumed appropriately. If your diet already provides enough protein for your body, there's no need to overload it. All excess protein will be eliminated. OKR SPORT provides you with 37g of plant-based protein per meal.
Not paying attention to the quality of your sleep.
It can't be stressed enough that recovery is essential for athletes. This also includes sleep. The body produces and releases anabolic substances while you sleep, such as growth hormone: the key hormone for muscle growth.
