Mistakes of Common Bulking
Now that summer is over and tank tops and shorts are replaced with baggy pants and sweat shirts, it can only mean one thing in the bodybuilding world, it is time, mass. Your goal in this winter should be put on some solid beef. The off-season is the time to make improvements to your body so that you improve your placement in your next competition or call a lagging body part. Every off-season, fall many \ bodybuilder behind their targets. Why? You might ask. Here are some of the most common mistakes bodybuilders make during the off season that hinder their profits. If you want to avoid as many of these bugs as possible, you will be on your way to a productive off-season.A) eat not enough
First of all I have to say that women are victims of these errors much more likely than men to fall. The reason is that women hate put on weight and after looking so good on stage the last thing is what they want to put on FAT. So to eat, how they are still dieting. The result is not the power to make any new gains or improvements to their bodies, and in many cases, lose muscle mass. The off season is the time of the year a person 95% of their improvements to their physique.
Without clean energy and fuel, with a surplus of healthy foods, you can not make the improvements you need. Make sure you eat enough calories to enable you to make these improvements and show up better next time you step on stage. Although you could make a small (note I said a little) body fat, body fat will come off if you diet for your next show.2) eat not enough healthy clean Foods
What is the first thing you do after you step the stage with all your trophies (let's be optimistic)? Go directly to your favorite restaurant or fast food place and eat. Granted, it's ok to indulge in good food after the show is over. You deserve it. But do not be a fast-food frenzy spill in your diet off season. Well, above I have talked about taking in enough calories to put on good size in the low season.
You could say "Fast-food and junk food are calorie dense so why not once or twice a day so I can make my total calorie?" While you have excess calories while bulking will, should the majority of calories from clean healthy foods: lean meat, complex carbs and healthy fats. The off season is the time to get to a size, but most of them should be muscle, not fat. A diet full of junk food will result in less muscle and more fat storage. Clean it and beef it up!3) Stay away from carbohydrates
Carbohydrates are a very important part of the off-season diet and a major energy source when used properly throughout the day. Simple carbohydrates (digest so quickly) are large, have after training, because they spike your insulin levels and drive the glycogen in the muscles. They also help the amino acids from the protein shake that you should have after the training drive, with that simple carbohydrates in protein synthesis (ie, muscle) aid. Complex carbohydrates provide a longer energy source and are ideal for breakfast or later in the day have. Examples of complex carbohydrates are oatmeal, brown rice and sweet potatoes. Examples of simple carbohydrates are sugars, white bread and pasta.4) No Cardio
This is a big mistake that I see all the time and 99% of the time, men prey to no cardio approach fall into the low season. They justify it by saying "I will not lose to any size." Well, I'm here to tell you that three 30 minute cardio workouts per week will do wonders for your construction phase. By incorporating a cardio routine into your workout program is your appetite through the roof, which is much easier to clean healthy food is eating out.
It will also improve your cardiovascular system, which is critical when lifting heavy. I've seen countless guys do not reach your desired rep range because their cardiovascular system is not on it. They were strong enough to get that extra 2 reps, but were too out of breath and had the weight rack. Sooner or later you will start to lose muscle if you do not reach your desired rep range. If you want to bring to the size Start, then start doing some cardio.
To maximize muscle growth is not excessive heart.5) Too Much Cardio
Ladies, this is where many of you make a mistake. You do not want the extra pounds, so you can place your pre-contest cardio program stick. Your body can not for improvements in muscle size and shape, if you spent too much energy, with heart. Most people (guys and girls) should remain on a moderate cardio program such as low intensity for 20-30 minutes 3-4 times per week. This will keep both your metabolism humming and your appetite and you will work mainly the heart, which is the major muscle groups of all.6) Use Too Much Machine
Too many coaches are too heavily on the use of machines in their training programs. With all the fancy new machines from now, who can blame them? They are comfortable, soft and easy to use. But I have the motto "nothing is easy in weightlifting." These machines have advantages when used properly and are great that your program (I like to use at the end of training when I use them all), but nothing works better as a free supplement weight basis.
Weight plates foundation, with free weights and dumbbells, like squats should, deadlifts, rows, bench, etc., the bread and butter for all of your workouts and pre-season contest is. You recruit use the muscle fiber leading to maximum growth rate and improvement. Only when you max power with the free weight basics are exhausted, you should think about using machines or cables. Remember, the harder you work, the better the results, and nothing is more difficult than free weights.7) Not enough rest / recovery time
In the off season is the big goal to put on muscle mass. Many novice trainers do not realize that you have all your growing it outside the gym. Even some experienced athletes, it is hard to stay away from the gym in the off season. You make everything right: eating clean, training hard out, but forgot their bodies enough rest and recovery time between training units so profits are given negligible. They break the muscle in the gym, because your body with nutritious food, fuel.
The final piece of the puzzle is the time. You must give your body time to recover. Without sufficient time to recover, you will break even after muscle tissue broken by about education. There is a big debate about how long a muscle needs to rest / recover from the workout before it should work out again. I am a big believer in 72 hours or 3 days recovery time. If the muscle seems to be more sore, give it an extra day of rest. The last thing you want is to hurt yourself.Do not let ego drive Thew scale.8) Scale
Has caused concerns about the scale, many men on the fat content in the off season. Men love showing how much they weigh, when the number over 200 lbs. So in their quest to put on as much weight as possible to share most of these ego driven males at the end, a considerable amount of body fat. Your body can not continue, pound add muscle mass every week, so if you increase your weight each week to continue, you are probably putting too much body fat. I tell my clients to focus on how they look, not on what the scale says.
Women are the complete opposite once see that your weight up, they stop to eat either, so much or do much cardio. This shift is driven by the pursuit of keeping fit in the competition. However, this practice will make it extremely difficult to make improvements.9) The absence of a gate
This problem is for my athletes and begins immediately after the race is over. You should talk to judges about your presentation so that you understand where to improve it and what are your strengths. Then, in the next week or so, sit with your personal trainer and discuss how to approach the season and the improvements make to your physique.
I see many competitors, pros and amateurs who show up every year looking for the same. These people do not improve and not win. Judges consider competitors to improve on weak points and they will be rewarded with higher placement. So at the beginning of the season, make some short-and long-term goals for yourself that will help you focus on the improvements that you need to do between competitions.10), skipping meals:
This is a common mistake made by the hard winner. If you are not hungry, so they either push back the dinner hour or even worse, simply skip it all together. This is a big mistake. Your body needs protein every 2.5-3 hours, so your muscles can have a steady stream of amino acids. You need to keep your body in a positive nitrogen balance. If your body does not have enough amino acids, it comes to your muscles, to find them.
Your body starts to eat away at your hard-earned muscle for fuel, a result must avoid. This is called a catabolic state (ie muscle atrophy). You want in a positive nitrogen balance is much as possible, as the anabolic state (ie, muscle gains) refers. If you can not stomach a full meal, try to suck a whey shake. This will give you plenty of amino acids until you eat your next meal.
The off-season is a time to make improvements to your physique. Use this time as productive as possible by avoiding the errors discussed above. Time wasted is the growth so if you do not fall into these traps wasted, then makes a quick correction in your diet and / or training programs. If you do this, you will be added on your way to desired that Customs to your physique.
First of all I have to say that women are victims of these errors much more likely than men to fall. The reason is that women hate put on weight and after looking so good on stage the last thing is what they want to put on FAT. So to eat, how they are still dieting. The result is not the power to make any new gains or improvements to their bodies, and in many cases, lose muscle mass. The off season is the time of the year a person 95% of their improvements to their physique.
Without clean energy and fuel, with a surplus of healthy foods, you can not make the improvements you need. Make sure you eat enough calories to enable you to make these improvements and show up better next time you step on stage. Although you could make a small (note I said a little) body fat, body fat will come off if you diet for your next show.2) eat not enough healthy clean Foods
What is the first thing you do after you step the stage with all your trophies (let's be optimistic)? Go directly to your favorite restaurant or fast food place and eat. Granted, it's ok to indulge in good food after the show is over. You deserve it. But do not be a fast-food frenzy spill in your diet off season. Well, above I have talked about taking in enough calories to put on good size in the low season.
You could say "Fast-food and junk food are calorie dense so why not once or twice a day so I can make my total calorie?" While you have excess calories while bulking will, should the majority of calories from clean healthy foods: lean meat, complex carbs and healthy fats. The off season is the time to get to a size, but most of them should be muscle, not fat. A diet full of junk food will result in less muscle and more fat storage. Clean it and beef it up!3) Stay away from carbohydrates
Carbohydrates are a very important part of the off-season diet and a major energy source when used properly throughout the day. Simple carbohydrates (digest so quickly) are large, have after training, because they spike your insulin levels and drive the glycogen in the muscles. They also help the amino acids from the protein shake that you should have after the training drive, with that simple carbohydrates in protein synthesis (ie, muscle) aid. Complex carbohydrates provide a longer energy source and are ideal for breakfast or later in the day have. Examples of complex carbohydrates are oatmeal, brown rice and sweet potatoes. Examples of simple carbohydrates are sugars, white bread and pasta.4) No Cardio
This is a big mistake that I see all the time and 99% of the time, men prey to no cardio approach fall into the low season. They justify it by saying "I will not lose to any size." Well, I'm here to tell you that three 30 minute cardio workouts per week will do wonders for your construction phase. By incorporating a cardio routine into your workout program is your appetite through the roof, which is much easier to clean healthy food is eating out.
It will also improve your cardiovascular system, which is critical when lifting heavy. I've seen countless guys do not reach your desired rep range because their cardiovascular system is not on it. They were strong enough to get that extra 2 reps, but were too out of breath and had the weight rack. Sooner or later you will start to lose muscle if you do not reach your desired rep range. If you want to bring to the size Start, then start doing some cardio.
To maximize muscle growth is not excessive heart.5) Too Much Cardio
Ladies, this is where many of you make a mistake. You do not want the extra pounds, so you can place your pre-contest cardio program stick. Your body can not for improvements in muscle size and shape, if you spent too much energy, with heart. Most people (guys and girls) should remain on a moderate cardio program such as low intensity for 20-30 minutes 3-4 times per week. This will keep both your metabolism humming and your appetite and you will work mainly the heart, which is the major muscle groups of all.6) Use Too Much Machine
Too many coaches are too heavily on the use of machines in their training programs. With all the fancy new machines from now, who can blame them? They are comfortable, soft and easy to use. But I have the motto "nothing is easy in weightlifting." These machines have advantages when used properly and are great that your program (I like to use at the end of training when I use them all), but nothing works better as a free supplement weight basis.
Weight plates foundation, with free weights and dumbbells, like squats should, deadlifts, rows, bench, etc., the bread and butter for all of your workouts and pre-season contest is. You recruit use the muscle fiber leading to maximum growth rate and improvement. Only when you max power with the free weight basics are exhausted, you should think about using machines or cables. Remember, the harder you work, the better the results, and nothing is more difficult than free weights.7) Not enough rest / recovery time
In the off season is the big goal to put on muscle mass. Many novice trainers do not realize that you have all your growing it outside the gym. Even some experienced athletes, it is hard to stay away from the gym in the off season. You make everything right: eating clean, training hard out, but forgot their bodies enough rest and recovery time between training units so profits are given negligible. They break the muscle in the gym, because your body with nutritious food, fuel.
The final piece of the puzzle is the time. You must give your body time to recover. Without sufficient time to recover, you will break even after muscle tissue broken by about education. There is a big debate about how long a muscle needs to rest / recover from the workout before it should work out again. I am a big believer in 72 hours or 3 days recovery time. If the muscle seems to be more sore, give it an extra day of rest. The last thing you want is to hurt yourself.Do not let ego drive Thew scale.8) Scale
Has caused concerns about the scale, many men on the fat content in the off season. Men love showing how much they weigh, when the number over 200 lbs. So in their quest to put on as much weight as possible to share most of these ego driven males at the end, a considerable amount of body fat. Your body can not continue, pound add muscle mass every week, so if you increase your weight each week to continue, you are probably putting too much body fat. I tell my clients to focus on how they look, not on what the scale says.
Women are the complete opposite once see that your weight up, they stop to eat either, so much or do much cardio. This shift is driven by the pursuit of keeping fit in the competition. However, this practice will make it extremely difficult to make improvements.9) The absence of a gate
This problem is for my athletes and begins immediately after the race is over. You should talk to judges about your presentation so that you understand where to improve it and what are your strengths. Then, in the next week or so, sit with your personal trainer and discuss how to approach the season and the improvements make to your physique.
I see many competitors, pros and amateurs who show up every year looking for the same. These people do not improve and not win. Judges consider competitors to improve on weak points and they will be rewarded with higher placement. So at the beginning of the season, make some short-and long-term goals for yourself that will help you focus on the improvements that you need to do between competitions.10), skipping meals:
This is a common mistake made by the hard winner. If you are not hungry, so they either push back the dinner hour or even worse, simply skip it all together. This is a big mistake. Your body needs protein every 2.5-3 hours, so your muscles can have a steady stream of amino acids. You need to keep your body in a positive nitrogen balance. If your body does not have enough amino acids, it comes to your muscles, to find them.
Your body starts to eat away at your hard-earned muscle for fuel, a result must avoid. This is called a catabolic state (ie muscle atrophy). You want in a positive nitrogen balance is much as possible, as the anabolic state (ie, muscle gains) refers. If you can not stomach a full meal, try to suck a whey shake. This will give you plenty of amino acids until you eat your next meal.
The off-season is a time to make improvements to your physique. Use this time as productive as possible by avoiding the errors discussed above. Time wasted is the growth so if you do not fall into these traps wasted, then makes a quick correction in your diet and / or training programs. If you do this, you will be added on your way to desired that Customs to your physique.
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