The Seven Capital Sins of Muscle Building
Developing good habits is crucial to build muscle up on a long term basis. It is very important to be doing the right things regularly in order to build muscle continuously. Unfortunately often people get into bad habits without thinking about the danger they are risking or about how much they are adversely affecting their progress. Here we have outlined the top 7 worst muscle building habits and included a few build muscles tips too:
1) The worst of all! Taking steroids, this is dangerous for a whole variety of reasons take your pick from any of the following: different coloured spots on the body, acne, swelling of the legs and feet, bad smelling breath and yellowing of the skin, dizziness, trembling, nausea, vomiting, mood swings, premature balding, aching joints, liver damage, high blood pressure, palpitations, cardiovascular disease and reduction of your final adult height. If you want even more reason not to take steroids how about: testicular shrinkage, impotence, pain on urination, breast development and even sterility. Enough said.
2) Trying to lift weight that is too heavy. Yes, trying to beat you training partner is great motivation but be really careful. Lifting too much weight can cause you to lose form and increase the chances of injury and won't help you build muscles quickly. If you are unable to lift or lower the weight under complete control or if you have to use momentum to do so then you need to lower the weight.
3) Eating too much protein. Everyone knows protein is good for you and helps you build muscle, but it's possible to consume too much. An average person's protein intake is about a gram or less of per kilo of body weight a day. A muscle building athlete consumes more, at about 1.7 grams of protein per kilo of bodyweight. Consuming more than this could lead to osteoporosis and irreversible kidney damage. You could even damage your heart over time, due to protein byproducts released by your body.
4) Taking stimulants such as ephedrine has dangerous side effects including heart palpitations, heart attack and stroke. Whilst these are not prohibited you wold be wise to exercise extreme caution and in fact would be much better off not using them. you may try a caffeine pill instead as these are far less dangerous. If any doubts exist make sure you get the opinion of a health care professional.
5) Some people seem to think that training on an empty stomach will make them burn off more fat. However your energy comes from carbohydrate therefore if you haven't eaten you will have far less energy and have virtually no chance of having a good workout. You will be unable to lift more than your previous best and you will probably be left shaking, jittery and even dizzy after your workout possibly due to low blood sugar levels. Instead have a pre-workout meal including thing like rice, vegetables and fruit.
6.) A failure to stretch properly. To prevent muscle tears, ligament strains, and debilitating cramps, be sure to get your body ready for your workout by stretching. Even taking ten minutes out of your day can help you improve your range of motion, your posture, and most importantly, your performance.
7) Not keeping a training log. A training log is an essential part of building muscle; you need it to measure your progress and keep track of your personal best lifts. A training log doesn't take much time and is very motivating at keeping you on track. Making use of one is a good idea.
By keeping the above pointers in mind, as well as a healthy dose of common sense, you should be able to enjoy a safe and productive workout. The important thing is to relax, be safe, and enjoy a great workout. - 17268
1) The worst of all! Taking steroids, this is dangerous for a whole variety of reasons take your pick from any of the following: different coloured spots on the body, acne, swelling of the legs and feet, bad smelling breath and yellowing of the skin, dizziness, trembling, nausea, vomiting, mood swings, premature balding, aching joints, liver damage, high blood pressure, palpitations, cardiovascular disease and reduction of your final adult height. If you want even more reason not to take steroids how about: testicular shrinkage, impotence, pain on urination, breast development and even sterility. Enough said.
2) Trying to lift weight that is too heavy. Yes, trying to beat you training partner is great motivation but be really careful. Lifting too much weight can cause you to lose form and increase the chances of injury and won't help you build muscles quickly. If you are unable to lift or lower the weight under complete control or if you have to use momentum to do so then you need to lower the weight.
3) Eating too much protein. Everyone knows protein is good for you and helps you build muscle, but it's possible to consume too much. An average person's protein intake is about a gram or less of per kilo of body weight a day. A muscle building athlete consumes more, at about 1.7 grams of protein per kilo of bodyweight. Consuming more than this could lead to osteoporosis and irreversible kidney damage. You could even damage your heart over time, due to protein byproducts released by your body.
4) Taking stimulants such as ephedrine has dangerous side effects including heart palpitations, heart attack and stroke. Whilst these are not prohibited you wold be wise to exercise extreme caution and in fact would be much better off not using them. you may try a caffeine pill instead as these are far less dangerous. If any doubts exist make sure you get the opinion of a health care professional.
5) Some people seem to think that training on an empty stomach will make them burn off more fat. However your energy comes from carbohydrate therefore if you haven't eaten you will have far less energy and have virtually no chance of having a good workout. You will be unable to lift more than your previous best and you will probably be left shaking, jittery and even dizzy after your workout possibly due to low blood sugar levels. Instead have a pre-workout meal including thing like rice, vegetables and fruit.
6.) A failure to stretch properly. To prevent muscle tears, ligament strains, and debilitating cramps, be sure to get your body ready for your workout by stretching. Even taking ten minutes out of your day can help you improve your range of motion, your posture, and most importantly, your performance.
7) Not keeping a training log. A training log is an essential part of building muscle; you need it to measure your progress and keep track of your personal best lifts. A training log doesn't take much time and is very motivating at keeping you on track. Making use of one is a good idea.
By keeping the above pointers in mind, as well as a healthy dose of common sense, you should be able to enjoy a safe and productive workout. The important thing is to relax, be safe, and enjoy a great workout. - 17268
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