Bodybuilding Mistakes

Bodybuilders deserve all the appreciation for their ambition and efforts, but even they can make mistakes. It seems that bodybuilders around the world make the same mistakes and one reason is their ego. This can be a good thing, but it can also set common sense aside.


Another reason why bodybuilders make mistakes is misinformation, so the confusion is complete and many people injure themselves. The second reason is believing the myths such that cardio is superior to weight training when it comes to getting in shape and many other things like that.


There are also some things you should consider to avoid mistakes such as:

  • remember that a caliper and the mirror and your judge, not the scale
  • it’s muscle stimulation that causes growth, not the weight itself
  • not resting enough is also something you should avoid as you grow while resting, not while working out
  • don’t change your program and during each workout, be sure you alter the number of sets, exercises, reps, rep speed and many others
  • eat well during the day before the workout, especially carbs, which are your source of energy; you can find them in rice, pasta or potatoes

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    In case you aren’t sure about what you’ll do, ask a friend of yours who is a bodybuilder for a long time. Or, ask a bodybuilding trainer more details. The pieces of advice they’ll give you will help you a lot from preventing a lot of problems. By preventing them, you’ll look fabulous and your muscle mass will increase very much.

    Bodybuilding Dont’s

    It’s easy to lose sight of the most important rules in bodybuilding. Thus, you may not have the results you want. This is why you have to know all the dont’s related to this field that will help you stay on the track:

    • Don’t get stuck in a rut. It means that you have to make progress, not stick to a single program.
    • Don’t lift excessive weights. This thing is not productive at all and it won’t lead to favorable results. Additionally, it doesn’t permit a total control performance of the exercise and lifting weights can also lead to joint pain, ligament, muscle or tendon tear.


    • Don’t work your muscles excessively when you begin training because it will definitely be overwhelming. You have to take it easily and then slowly you can increase your intensity.
    • Don’t use momentum for any type of exercise. In other words, you should use your muscles in order to lift weights instead of using a swinging movement. In this case, as well, don’t try weight far greater than you can handle. The best thing you should do is to find the right weight and use it during a full range of motions.


    • Don’t forget to stretch, but only frequently. It will help you stay supple and increase your muscle mass. There are also other benefits such as preventing injuries, improving posture and performance, decreasing anxiety and keeping the body loose and agile.
    • Don’t bench press alone. Instead, you should have the spotter help you lift the bar and to a position that is directly over your chest. Moreover, you should lower the weight to your chest and then press it back up to arm’s length again.
    • Don’t neglect body parts as it’s important to have a generally fit body.
    • Don’t overdiet as this can cause muscle loss and your metabolic rate starts to decline. It’s important to control your diet, but also don’t forget about natural fat foods.
    • Don’t substitute good food with supplements. Yes, supplements are great as they give you an advantage and they provide you the nutrients you need from time to time, but they can’t be a substitute.


    • Don’t workout while over trained as this may cause injury, general fatigue, moodiness, anxiety and irritability, as well as decreased appetite and weight loss.

    Plus, for maximum success, your attitude is also important, while training should be a commitment and restraint.

    The Do’s Of Bodybuilding

    In bodybuilding it’s very easy to make mistakes and lose sight of the main principles. Here is the list with do’s to make sure you’re on the right track.



    • Allow yourself enough time to recover between workouts. This is very important as many bodybuilders believe that more is better. Actually, they endanger their health. Let your body get used to effort and your new schedule. Additionally, be sure that you watch for signs of over training. It will prevent many problems from happening.
    • Be consistent by sticking to your program. Additionally, your workout has to be done as good as possible. Every time you go to the gym, improve your workout.
    • Stick to the basic things related to bodybuilding such as chins, squats, military presses, heavy curls, dead lifts and also dumbbell presses.
    • Eat plenty of high-quality food to help your body adapt to your daily workout. Your body needs a lot of energy, so you need food. No any kind of food, only quality and natural food. Your diet should include mainly rice, pasta, oatmeal, chicken, vegetables, lean beef, tuna and other staple foods of bodybuilders.


    • Sleep at least 8 hours per night as you need time to recover. Moreover, you’ll also benefit from the natural boost of natural growth hormone that takes place during REM-sleep.


    All these DO’s are important as they are the basic of bodybuilding. Consider them if you want to avoid problems and to improve your workouts and your look. Being consistent and disciplined are few of the main qualities you need. If not, you won’t have the right results and you’ll end up being disappointed by yourself.

    The Basic Things On Diet If You Want To Build Muscle

    If you practice bodybuilding, it’s very important to be careful with what you eat. The right bodybuilding diet is essential for producing the gains your workouts stimulate. Nonetheless, keep in mind that is not so complicated to find the right diet. All you need is some knowledge and discipline. The basics are:

    The big 3 are:

    • proteins
    • carbohydrates
    • fats

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      You find proteins in:

    • fish
    • meats
    • eggs
    • soy
    • cheese
    • cottage cheese
    • Carbohydrates are found in:

    • vegetables
    • cereals
    • grains
    • juices
    • fruits
    • Fats are found in:

    • olive oil
    • margarine
    • cooking oils
    • nuts
    • Proteins are very important as they are used to repair tissues broken down during a day, a process that is called protein turnover. When you do your workouts, this protein turnover increases. Taking this into consideration, you should eat a lot of proteins, but don’t do that so fast. The best thing is to find out the amount of proteins your body needs in order to optimally build your muscles.


      The best protein sources are found in lean meats such as chicken, turkey and fish. Additionally, there are also many other supplements on the market, but be careful what you choose. Some of them are scams and you can waste your money.
      Carbohydrates are an important part of a bodybuilding diet as they provide quick energy for your intense workouts. Keep in mind that quality carbohydrate foods are also your source for important minerals, vitamins and fiber. There are also supplements, but the best thing is to make sure your diet includes them. Carbohydrates have to be high fiber, vegetables and low calorie fruits.

      Fats are also important, fueling much of your daily activities. They also help you absorb important fat soluble vitamins like A, D, E and slow the absorption of carbohydrates into the bloodstream. This keeps blood sugar levels from spiking and energy levels are constant. Plus, your body will keep on burning fat for fuel. More important is the kind of fats you eat.


      Remember that the basic thing about any diet is the ratio of the above mentioned macronutrients. The approximate amount of them is:

      Protein – 25-40% of total calories

      Fat – 15-40% of total calories

      Carbohydrates – 35-45% of total calories

    What You Should Not Eat And Drink After 8 PM

    If you dream to achieve the body of a classic bodybuilder of the golden era, you need to pay a lot of attention to your diet. And this means you cannot cheat; you have to eat healthy and during some established hours, otherwise you may ruin your plan. The menu you can have is varied to make sure you have a good intake of vitamins and minerals besides all the nutrients your body needs. But there are a few diet blunders you need to avoid in the evening, because these foods and drinks are simply not OK to be consumed by a bodybuilder before going to sleep.



    Milk is one of the best sources of protein and calcium, but beware, because this delicious liquid also contains lactose, which is a sugar. And sugar is exactly what you need to avoid before going to bed. If you are in the mood for milk, drink instead a lactose-free protein shake that will help you build muscle even during your sleep.



    It is very indicated to consume as many vegetables as possible through your diet, but never celery before sleep. Muscles grow during your sleep and you need to rest. However, celery is a diuretic and it will make you wake up a lot with the need of going to the bathroom. Instead of celery, you can eat some broccoli.



    Meat is a source of protein, but protein needs a lot of energy to be digested. This means you may stay wide awake all night long because of the digestion process. And if you are committed to bodybuilding, you are surely aware how important a good night sleep is. Replace the big steak from dinner with up to 50 grams of turkey meat.

    Fruit Juice


    Fruit juice is indeed delicious, but it is very acidic and you may have heart burns. More than this, juice has a lot of sugar in it. You can replace the glass of fresh fruit juice with 1/2 cup of cottage cheese with a few fresh berries.



    Chocolate is high in sugar and fat, we’re sure you already know this. Unfortunately it also contains caffeine, a stimulant you need to avoid before going to bed, because it may cause you insomnia. Leave the chocolate aside and choose to drink a glass of water instead to make you forget about your craving.

    If you desire to become a bodybuilder, you need to listen to our advice. Choose the best for your body and you will reach your goal without any problems.

    The Main Workouts Of The Classic Bodybuilders

    The classic bodybuilders era was very different from what it happens today in this field. A lot of things have changed since that time when this sport was very famous and when those men of iron inspired a lot of people. The main actors from many films were also bodybuilders, so this sport was an amazing trend. Throughout time, it changed gradually, but one of the early muscles pioneers are Eugene Sandow and Charles Atlas. Between the 40’s and the 50’s, the most popular bodybuilders were Vince Gironda, John Grimek, Steve Reeves, as well as Jules Bacon, George Eiferman and many others. In this period of time, many displays of strength, balance took place and an incredible look combined with weight lifting was a popular trend. The end of the era took place in the 80’s. In the 70’s, new drugs that strengthen and increase the muscular mass have been released. The element that marks the end of this era was the retirement of Lee Haney.

    Although a long time has passed since that era, the workout is still very difficult and those who practice this sport have to follow a rich in proteins diet and to exercise daily.  Bodybuliders have a busy schedule, but still they don’t give up as they like this sport too much. Over the years, workout routines have evolved, but in the past, the main focus was on working the whole body during every workout. During the 60’s, bodybuilders had very high volume routines and steroids were very important, the best examples being Franco Columbu, Frank Zane and Arnold Schwarzenegger.  In the early 70’s, the main trend was a low volume and workouts were intense and brief.

    Since the era of classic bodybuilders, workouts have changed, current trends varying from a low volume, high intensity methods to a high volume.The new workouts are somewhere in the middle and each bodybuilder has to decide what works best for him. Going back in the past, classic bodybuilders are worldwide known and will remain a great example even if many years will pass as they inspired a lot of people and many teenagers wanted to look like them. Moreover, the films in which these incredible bodybuilders appeared were an instant success. This sport has become a very appreciated, popular and healthy lifestyle. The daily workout routine is very difficult and it may also be damaging. Bodybuilders are usually abiding people, very passionate about this sport and also very ambitious, so they deserve a lot of respect and admiration.

    Getting In Shape While Having Classic Bodybuilders As Models

    Getting in shape is one of the things that most people focus on nowadays. In this case, we are thinking about the kind of shape that classic bodybuilders used to have once and that has not been matched by the competitors we see today in the bodybuilding competitions. These men have made history in their sports domain for a lot of reasons and not just because they made bodybuilding fame, but also because they lead their life in a healthy and natural way and still managed to have the figure they desired. Taking these men as models is the best thing that a regular man can do, as there is a lot of information online on their values and beliefs, that have helped the shaping of their routines.

    With models as such, men must follow a series of traditional concepts in the strategy of bodybuilding. Depending on the amount of muscle growth to be developed, there are certain specifications which should be followed. The fitness plans and diets that must be included in the general bodybuilding process are the ones to shape the entire experience. Therefore, in each of these situations, men must focus on their goal and on the elements that can help them get there is the proper way. In terms of the fitness plan, it would be useful to hire a trainer for the gym, who will be able to help you design the exercises that you need for your bodybuilding purpose. Then, the dietary plan is very important in the general scheme, as the meals have to be based on healthy ingredients that bring energy supplies to the body.

    The combination of the elements related to sports and to foods are the ones that have been at the base of the plans for the classic bodybuilders as well. You can learn from the specific way in which they did things and then create your very own routine out of the ones that also seem suitable to the situation you are in and to the goal to be achieved. Something that you should not forget is the purpose of the bodybuilding experience. You will see that all the classic bodybuilders have remained centered on their aim and have managed to overcome a variety of difficult situations in order to reach the target they have set for themselves from the initial period of their bodybuilding career.

    Classic Bodybuilders Preparing For 2012 Arnold Sports Festival

    The 2012 Arnold Sports Festival is a massive sports event aimed at developing the bodybuilding industry and at helping classic bodybuilders showcase themselves and participate in competitions. This year, the festival is held March 1-4, 2012 in Columbus, Ohio. People practicing all the related sports to bodybuilding are invited to attend this competition. Each day features a series of competitions and events based on different categories of sports. The schedule of the competitions can be accessed online. Most of the events will take place at the Veterans Memorial, but also at the Greater Columbus Convention Centre. Each part of the 2012 Arnold Sports Festival is aimed at a certain category of classic bodybuilders. The classic bodybuilders that train for this type of tournaments will have the chance to participate in special events, dedicated to a type of sport and divided according to age groups.

    In order to be properly prepared for this competition, all classic bodybuilders must be careful with a series of elements. Training is one of the most important aspects here, but since the competition is soon to start, classic bodybuilders must consider taking natural supplements. You can find the best deals for these products on Prior to the 2012 Arnold Sports Festival, a couple of discounts and offers have been instated for the pre-workout products that can grow your strength. You can buy Beta-Cret, a supplement based on caffeine to intensify your muscular resistance. Hyper FX is also recommended, if you are looking for a boost in energy. NO3 Chrome will amplify your strength through Nitric Oxide. For a higher performance rate and stimulated testosterone level, the AlphaTest is the perfect product. For classic bodybuilders, the discounts range from 20% to 35% off. You can buy a variety of natural supplements, which will help you gain the perfect shape for the competition.

    For classic bodybuilders, this is a great chance to make a stand for those that focus on gaining muscular mass in a natural and healthy way. It is very important to know that the 2012 Arnold Sports Festival is about becoming classic bodybuilders in a healthy and safe way. The key note here is to gain muscular mass only with the help of natural supplements, like the ones you can find on The variety of information on this website will help all become classic bodybuilders. In addition to this, you will find which are the best supplements for you to take, depending on a variety of aspects. Depending on your gender, goal and age, will provide you with the most suitable offers. Buying online supplements will help all classic bodybuilders achieve the perfect shape for the 2012 competition.

    Mr. Olimpia 2011 Title Is Held By Phil Heath

    Mr. Olimpia is an important title for the winner of the bodybuilding competition. The history of Mr. Olimpia is old, beginning from 1965, on 18th September. Mr. Olimpia is the title of the winner of bodybuilding competition from Joe Weider’s Olympia Weekend. Joe Weider’s Olympia Weekend is held every year by the International Federation Of Body Building And Fitness. The first Mr. Olimpia was Larry Scott and the competition took place in New York.

    The record at Mr. Olimpia is held by Lee Haney and Ronnie Coleman. Mr. Olimpia 2011 is Phil Heath. Phil Heath was born on 18 December in 1979, Seattle. Before owning the Mr. Olimpia 2011, Phil played varsity basketball. In 2002, Mr. Olimpia 2011 returned to bodybuilding. Until he became Mr. Olimpia 2011, Phil worked a lot and had good results in other competitions. Bodybuilding is a sport that requires a lot of patience, following a strict diet, exhausting workout, but it seems that Mr. Olimpia 2011 managed to win this important title for his career. He had many troubles to face, but he did not give up and tried later.

    Mr. Olimpia 2011 won the best title at 2005 NPC USA Championship and later he won The Colorado Pro Championships and New York Championships. Due to these great results, in 2007, the man who would become Mr. Olimpia 2011, was qualified to participate in the same contest that made him famous internationally later. He refused, saying that he needs to work more to have more chances to become Mr. Olimpia 2011. Heath did a very wise thing and he became Mr. Olimpia 2011, after a lot of working, ambition and passion for bodubuilding. In 2010, he won the second place, but 2011 was his lucky year when he defeated Jay Cutler. Heath became more famous than he already was, being on the cover of the magazine FLEX, as well as in many fitness magazines. He is a good example of how through work, ambition and discipline, one can become Mr. Olimpia 2011.

    Mr. Olympia – The Bodybuilding Competition of 2011

    Mr. Olympia is an annual international bodybuilding competition, held by the International Federation of Bodybuilding and Fitness. The winner of the professional men’s bodybuilding contest will be awarded with the title Mr. Olympia, but also with a large amount of money. This year the competition will be hosted by The Orleans Hotel & Casino, in the time period 15-17 September.

    Here are the contestants who qualified for the 2011 Mr. Olympia:
    Fouad Abiad (Canada);
    Troy Alves (USA);
    Lionel Beyeke (France);
    Robert Burneika (USA);
    Evan Centopani (USA);
    Brandon Curry (USA);
    Jay Cutler (USA) – the 2009 and 2010 winner;
    Marius Dohne (South Africa);
    Toney Freeman (USA);
    Kai Greene (USA);
    Phil Heath (USA);
    Marcus Haley (USA);
    Dexter Jackson (USA);
    Johnnie Jackson (USA);
    Michael Kefalianos (Australia);
    Marc Lavoie (Canada);
    James Lewis (United Kingdom);
    Victor Martinez (Dominican Republic);
    Frank McGrath (Canada);
    Cedric McMillan (USA);
    Evgeny Mishin (Russia);
    Edward Nunn (USA);
    Shawn Rhoden (USA);
    Craig Richardson (USA);
    Ronny Rockel (Germany);
    Branch Warren (USA);
    Ben White (USA);
    Roelly Winklaar (Netherlands);
    Dennis Wolf (Germany);
    Hidetada Yamagishi (Japan).

    One of the celebrities who has won this contest in Arnold Schwarzenegger, from 1970 until 1975. The three days competition will be watched live by millions of people, but if you want to feel the heat by standing close to the contestants, you should hurry in getting tickets because they are sold out pretty fast. You can purchase your tickets online, at

    How can you become Mr. Olympia?

    Building a stunning physique takes time and knowledge. A good knowledge of your body type, proper nutrients, proper training etc is essential in order to build an attractive physique that people will envy. Some bodybuilders may recommend one type of exercise which may or may not work for you. On the other hand, you may stumble upon a bodybuilder with the same body type as you and his advice on training and dieting can be of the utmost benefit to you. Only time and experience can teach about the perfect combination of stimuli and diet that can bring out that well developed physique unique to each individual.

    As you start working out, don’t think of your workout as a job, but rather as a challenging way to have fun. Always warm up before you begin. Once you finish warming up and stretching, break into your full workout routine at a steady pace. A good rhythm will keep you motivated.

    Prior to starting, you should create a good workout schedule. The workout schedule should have the days of training and the days of rest as well as each body part that you’ll workout on any given day. You should also detail every exercise that you’ll do for a particular body part with the numbers of sets and repetitions. For example, if you want to perform lateral arm raises 2 sets of 8 repetitions, you would write it in your schedule.

    Aerobic training should be included in your plan while working to achieve that stunning physique. Aerobic can help in many ways such as balance, cardiovascular and also help maintain good breathing habits.

    Aerobic also burn free fatty acid, and will define your overall physique. More and more bodybuilders are now including aerobic activities in their training since they now can see the benefits associated with it. The fact is bodybuilding without aerobic is like bodybuilding not reaching to its full potential.

    Dieting is a very important aspect in building a world class physique. The proper diet should include high-fiber nutrients among other things. Don’t forget that high-fiber diets works to eliminate diseases. You want to include at least 40 grams of high-fiber into your daily diet. The diet will consist of oatmeal, carrots, corn, oat bran, citrus, apples, peas and beans and more.

    There are things that you should be aware of from the start. To achieve a well sculptured physique, you would have to work all parts of the body without overloading the joints. As mentioned before, a well balance diet is a must if you want to see optimum results. Beside the high-fiber diet, proteins, carbohydrates, amino acids and lots of calories are needed as fuel and building blocks for your muscles.

    Fat is also an important element in your diet. The body requires a certain amount of fat to function properly. The fat will act as fuel to be converted into energy during your training.

    At some point in your training, you’ll need to develop your endurance in order to better sculpt your body. Endurance workouts are vital, since endurance build the staying power while building your patience. Endurance is a survival kit that will increase your stamina. Endurance training is a must if you ever want to compete in the big Mr O. (Mr Olympia).

    The journey to a better physique starts with one training day and get more complexed as you continue. The thing to remember is treat your body with respect and in return it will be with you for a long time. Listen to your body and learn as much as you can about the art of fitness and bodybuilding. One day, you’ll be rewarded with a great physique that will demand respect and attention.