To be engaged in the body, to pump up , to become the bodybuilder – all this similar formulations of one question by which almost everyone was set once. And the question consists in, whether it is time for me to go to be engaged to a gym. To go, of course – not a problem, and the first months for certain the result will be felt. Though it not the fact. And from injuries beginners are not insured because know not everything, not everything realize. Also would like to save InfoAdvisor.net of the beginners who conceived to go to work in a gym from such mistakes.
It will be ten typical, i.e. most extended for beginners delusions, but you will be able quite to add it the list with the examples of mistakes, having left them in responses and councils to this material.
Mistake No. 1. Program of the champion
Many beginners come to a gym "theoretically grounded", that is, having read literatures of those whom they consider by authorities on bodybuilding. It in itself is quite good, especially healthy if they read that is necessary.
But many make an identical mistake: take the program of any famous athlete who achieved success (Koliemang or the same Schwarzenegger) and start being engaged according to it. The logic is simple: if helped it – will help also me.
However, according to InfoAdvisor.net, do not consider three important factors here.
The first: serious athletes constantly change the programs, they , dry. The program for what period at you in hands?
The second: any athlete is, first of all, the person, with the type of a constitution. The person of belly type (fat man) well will not suit in any way the Shvartsovsky program which was type muscular.
And, at last, the third, most important. Give in plain terms – in professional bodybuilding of real progress only chemists achieve. How famous athletes about the virgin purity from steroids shouted, it is pure lie. They are chemists. And the program at them is calculated on a combination to steroid therapy. I will not give a moral assessment to this fact, everyone has the right to decide that for it it is better, but is USELESS to be engaged according to Schwartz's program, using only usual food and additives.
Mistake No. 2. The more – the better
That muscles grew quicker, they need to be swung. It is logical. That they would grow even quicker, they should be swung even more. Logically? No. Here other laws put.
What is growth of muscles? On training you lift big, unusual for you in usual life, weight. It causes microinjuries of muscles – the smallest ruptures of muscle fibers. From here and pain, after all any wound it is sick.
Having broken off the fibers, you leave the hall. Eat. Sleep. During food you give to an organism construction material for restoration of fibers. At night, there is growth process at night. In advance reserved building material – amino acids and proteins – the organism envelops the damaged fibers. They grow and … become thicker. Here is thicker, there is thicker, you look, and all muscle adds in volume. Growth.
However the organism needs to manage to heal wounds. If microinjuries start developing too often, they will not manage to grow. Moreover InfoAdvisor.net would like you to warn: the organism which does not manage to cure itself, will fall into a condition of a stress. So – failure of the main functions is possible.
As a result – the suppressed mood, the lowered resilience to viruses and bacteria, constant fatigue, and the main thing – any growth!
It is by practical consideration established that optimum number of trainings in a week – 2-3. More will already be search. And the guru of natural training Mike Menttser insisted on longer breaks. That is optimum for you it will be possible to define only by practical consideration, but remember the main thing: search it is worse, than a shortage.
Mistake No. 3. After training it is useful to drink beer
The myth goes that beer after a gym is possible and even it is necessary because it contains carbohydrates rich with energy.
Oh … How many years passed, and I everything hear this myth. Even I do not know, from where it went – speak from classical weightlifting of times of the USSR. I doubt, but not an essence.
Beer after training is a right way on a hospital bed.
Let's begin with that carbohydrates in this drink indeed are. But here trouble – they difficult. And to split them to an organism it is difficult. He will better send such erundovina to a stock (i.e. to ), than will receive from it energy. You want to become the happy owner of a beer stomach? I doubt.
But it still half-troubles, are more exact one tenth. InfoAdvisor.net emphasizes that the main factor of risk is that on training on your heart enormous loading lays down. And something to do need with alcohol after such stress of forces to your main muscle will not add.
I am familiar with a striking example: in a year the young guy, playing about beer after a rocking chair, got sick with a heart. It is necessary to you?
Mistake No. 4. The main thing – occupations in a hall
No, in a gym you receive only 30% (!) of the general success in growth. The rest is the share of a dream and food. As muscles grow, I already explained in point 2, I will not begin to stop in detail on it. I will tell only that do not overestimate the trainings and do not forget to eat normally and to sleep much!
Mistake No. 5. From proteins, creatines and anabolics become impotent men
Big problem of the beginning bodybuilders is the inability to distinguish steroids from food additives.
Let's specify. Any food additive entering in sports food, whether it be a protein creatine or amino acids works indirectly. As it was already told on the InfoAdvisor.net pages, gives to an organism additional, digestible material for growth, and also additional power sources, for training in a hall.
Steroids (they are anabolics) hit into a forehead, increasing the level of a man's hormone of testosterone. The this level is higher, the easier there is growth.
And so. If with indirect additives the organism has no special problems (it either will acquire them, or will simply pass through itself), with "frontal attack" everything is much more difficult. Anabolics force down , and at an organism problems begin. Not at all and not always. But happens often. Including .
Mistake No. 6. The main thing – not equipment, and weight!!!
Oh, how many young guys pursue weight. To spit on number of repetitions, to spit on technology of performance if only to lift if only to reap a bar of treasured weight!
Well here to tell? You will long flounder. The equipment is not for nothing thought up, observing it, you load those muscles which it is necessary and will relieve of excess loadings weak spots, like a back or knees.
Mistake No. 7. I will cope with a bar!
The mistake, it seems small, but is so widespread among beginners that I decided to stop on it the attention.
Generally many beginners who came to a gym do not want to ask someone to insure against shyness on a bar, at a press lying also some other exercises.
It cannot be done by no means! For the life I removed a bar from three choking unfortunate athletes, and once (that a sin to conceal) it removed from me. There was it long ago, just when started being engaged in a trenazherka. But forever remembered that minute when in a hall anybody is not present, the bar could not be dumped, and forces it is necessary to hold it less. Since then my instinct of self-preservation once and for all crushed my of that time of the beginning athlete!
Except safety measures, InfoAdvisor.net advises to remember one more important aspect. Any exercise if only it not warm-up, it is necessary to do against the stop, to a limit. Especially base in which a press lying enters. So without assistance you simply will not reach the last time when you press already with the last bit of strength and give all the best really on the full.
Mistake No. 8. Sex is stirred directly training
The mistake is under construction that the amount of testosterone in an organism is limited. This one more cheerful delusion which I met in the life. Really, testosterone – a hormone man's and, besides growth of muscles, is responsible also for a potentiality. So it is possible to assume that, without having sex, we will save more than a potential for a gym.
But the assumption is wrong. The matter is that in an organism there is such piece as a hormonal background. He is supported more or less exactly and at the set level. If something somewhere decreases, the organism right there will restore the stocks, having involved reserves. And at good food, a good dream and simply a healthy lifestyle reserves will be.
On the contrary, if not to have sex, the general level of testosterone will decline, as superfluous. And it is not necessary for us at all. Conclusion: have sex on health!
Mistake No. 9. To grow thin, it is necessary to eat a little
Topical issue for people of belly type, and at a drying stage.
At once I will tell that starvation you will achieve nothing. As soon as the organism does not have enough resources, it right there brakes a metabolism for economy. You become to sluggish, apathetic, subject diseases (the immune system too demands resources on the contents). Moreover, the food which all of us eat, strives to go to a stock – you never know. Hunger can ahead? That is, we receive the return process.
No, is it is necessary. It is simple to eat after careful consideration – low-calorie food. For example, cellulose (vegetables). And any chocolates under a pillow! The organism is lost: it seems the food is, and in a paunch there is nothing to postpone – all in work!
In general, there is an iron way. Exactly for a month exclude all sugar from food. Will be able?
By the way, do not forget that with loss of fatty weight, you inevitably lose also the muscular. As well as force.
Mistake No. 10. In a month I will become Schwarzenegger!
This frequent mistake among beginners who for the short term of occupations in a gym want to see on themselves instant and quite considerable gain of muscle bulk. But without having received what they expected, say that the rocking chair is a nonsense, and throw further campaigns into a gym.
Bodybuilding – sport for patient. In it results come not to the next morning. However, in the first year motions will become visible. Wait! The most important that there was a progress. When weight and body weight though slowly but surely grow is the main sign of that you do everything correctly and move forward.