Bodybuilding And Common Training Errors (part 1)

Eating like a pigeon: This really is very, very simple. If you do not have a surplus of calories in your diet then you will not grow any new tissue. If you are not gaining weight then you need to eat more food; not just more protein but more carbohydrates and more fats as well.

Do you really think that there is a special low-density muscle tissue that will accrue on your body if only you had the right program? Give me a break. If you are eating enough to gain muscle tissue you will also be gaining weight. The number on the scale is irrelevant - look at the performance indicators of your sport, if your performance is improving then you are doing the right thing.

Intensity Intensity: Bodybuilders like to train "hard". They boast of training to "failure", doing "triple drop sets", "forced reps" and all kinds of other extremely fatiguing techniques. The problem with this is that although their musculature may recover from this onslaught in a few days their central nervous systems are absolutely fried. The CNS can take a week or more to recover from these kind of repeated efforts to failure training, which makes repeating the workouts with a similar or greater (stimulating) load impossible for quite some time.

Why oh why oh why would anyone want to do this? Your muscles recover from almost any stimulus within 72 hours but if you have stressed the CNS so greatly that it can no longer apply any force then you will become detrained as the CNS recovers. By the time your preparedness is back up to a high level the fitness gain from training has almost completely gone.

This works out fine at the start, but this type of training will soon catch up with your body if you don't reduce those loads or you could be forced to start back at those initial load levels. Frequency and total load are the two main factors in successful training for both size and strength! so why should anybody minimise either of them on purpose?

Single factor training: Probably 99% of ordinary people in gyms are currently training according to single factor training theory, or the principle of super compensation. Probably 5% of elite strength athletes are training this way and they are all bodybuilders. Now I know most people are not even aware of what dual factor theory is so here is a brief explanation. Single factor theory treats fitness and fatigue as existing to the exclusion of each other.

For example if you are tired and have sore muscles following a training session you should wait until you feel better and have fully recovered before training again. This fits in with supercompensation theory, which dictates that after training your fitness decreases slightly (because you are tired) and then rises back up again to a point just above where it was prior to the workout. At this point you train again with a slightly greater load and push up your fitness a little further and so on.

Dual factor theory looks at fitness, fatigue and preparedness as being separate but not exclusive to one another. Fitness is your long-term ability; it changes slowly and is not related to fatigue. Preparedness is your immediate ability i.e. what can you do RIGHT NOW and it is influenced by fatigue.

According to dual factor theory you can train to the point of extreme fatigue, and have a terrible state of preparedness but still be making improvements in long-term fitness. In other words you DO NOT have to fully recover between workouts all the time and nor should you.

Macronutrient fascism: "Carbs just suck", "You get fat by eating fats" and "Just eat protein to get more muscle". No and a big NO. We need all of then in some form or other. Each person might be different in personal needs depending on personal objectives, but to actually cut one of the macronutrients out of our diet is plain dumb.

Different mixes of macronutrients produce different results and by taking away one from the equation you just won't achieve anything. I would personally start off with an isocaloric diet which is a great method to obtain both health and strength.

Lifestyle what lifestyle?: So if you are the type of bodybuilder who does biceps on a Friday night just to get that pumped up look to go out clubbing, then you need a good kicking. If really do want to achieve a bigger and stronger look then you need to keep a check on your whole lifestyle. Otherwise all your good hard training efforts will produce zero gains.

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About the author: Mick Hart... a genuine bodybuilding and anabolic steroids expert facts on training, nutrition and steroids 100% USEFUL information Bodybuilding Info You Can Use Right Away You can get a unique content version of this article.

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