Worst Workout Delusions – Top Bodybuilding Mistakes Posted in: Workout – Tags: bodybuilding, training, workout
Bodybuilding Mistakes
It couldn’t get worse! In bodybuilding, annoying mistakes happen. What was considered useful suddenly turns out to be harmful.
Worst training method
Training Apparatus – bodybuilding mistake
No muscle in our body works by itself. All muscles are combined into large working groups. Meanwhile, the training apparatuses offer us to pump each muscle in isolation from the assistant muscles. It would seem that such aiming is commendable, but in fact it works against muscle coordination. What’s the bottom line? Never mind! Anyone who pumps muscles on training apparatuses usually cannot boast of either mass or strength. The main tool of strength training is free weights!
Worst advice
Rest if your muscles hurt
Muscle pain is not an excuse for training. In bodybuilding, it is not a danger signal. It’s just that individual muscle fibers are overextended during training, torn and then send painful signals to nerve receptors. In general, the muscles are ready for work again. As for the pain, it just needs to be endured. In return, you will receive a nice bonus. If your muscles are aching and you are exercising anyway, then your body secretes a lot more testosterone.
Worst time to train
After cardio
Cardio induces record secretion of growth hormone. As a result, the re-secretion of this hormone during the subsequent strength training is extremely weak. Scientists have found that it is about 3 times lower than the statistical norm. Growth hormone is known to build muscle. But what if it stands out negligibly little?
Worst kind of equipment
Unstable support
It would seem that the lack of solid support under the feet would benefit the muscles. Strength training will be much more difficult. It is indeed much more difficult to perform the same squats on unstable support, but this does not help the muscles. In particular, the contractile activity of the quadriceps is reduced by 57%. The situation is no better with exercises for the core muscles.
Worst kind of cardio
Slow running
A comfortable pace of aerobics, when you are easily talking to a neighbor on the “treadmill” or reading a book lying on the cardio equipment stand, burns too few calories and therefore does not lead to significant excess weight loss. Cardio intensity should be 75% of your maximum heart rate. (MP is calculated by the formula: 220 minus your age in years.) Only when this threshold is crossed, there is an improvement in the state of the cardiovascular system and a slight decrease in blood pressure. To start losing fat tissue, the intensity of aerobics should be raised to 80-85% of the MP.
Worst time to train the press
At the beginning of the workout – bodybuilding mistakes
Yes, the well-known rule says: which muscle you are lagging behind, pump that first. However, the abdominal muscles are an exception to the general rule. After all, they are responsible for stabilizing the body while standing and sitting. If the abs get tired and weak, the performance of all basic exercises will suffer.