Getting the most out of the time you spend in the gym is crucial, yet many people make simple mistakes that can severely limit their progress.
Make sure you get the most out of your training by not making any of these mistakes!
When I was a beginner, I can say that I was definitely guilty of this… spending up to two hours in the gym, completely destroying whatever muscle group I was hitting that day, and walking out feeling accomplished. Of course, I didn’t see much progress.
That mentality is shared by many people who are just starting out. More is better. Unfortunately, these marathon training sessions can be detrimental to your progress. Don’t forget, you break down your muscle in the gym, but they grow outside of the gym, after your workout.
If you want to maximize your muscle growth, focus on the recovery. Get in the gym, do your work, and get out.
Let me start off by saying that I believe that flexible dieting and counting macros is a good thing. You need to know where your calories are coming from, and adjust according to your goals.
What I have an issue with is when people completely ignore the source of their macros, and are missing crucial micronutrients from their diet. While you may be able to fit pizza, McDonalds, and gallons of ice cream into your macros, these are not foods that are going to help you progress your physique goals.
Clean, real food sources will always be a better option than “dirty”, processed foods. Micronutrients like zinc, iodine, magnesium, and vitamin D are crucial to synthesize new muscle, yet are lacking from most “dirty” foods. Learn more about micronutrients here!
Look in almost any commercial gym these days and you will see an endless sea of machines. A vast majority of them are designed to isolate a particular muscle group. Preacher curl machines, tricep extension machines, chest fly machines… all designed to target a specific muscle group.
It’s easy to go into a gym, bounce from machine to machine, and call it a day.
Unfortunately, skipping the basics like squats, deadlifts, and other basic compound movements can leave your progress lacking. Take a look at your training program… if you’re doing isolation exercises for more than 40% of your reps… you’re focusing too much on isolation.
Now, it may be a shock to hear a supplement company say that there’s such thing as taking too many supplements, but in all honesty, there is. Many times people forget that supplements are exactly that… supplements to your diet. They are intended to fill in the gaps in your diet, not be the focus of it.
I hear it all the time… people who spend hundreds of dollars a month on the latest hyped-up supplements when what they really need is good, whole foods such as steak, sweet potato, and other quality “real food” sources.
Start with your diet, and use quality supplements to fill in the gaps. Master your basic nutrition, as it will always be better than a crappy diet, even if you have the latest and greatest supps.
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