WEEK SIXTEEN :: What Are The Top 3 Mistakes People Make When They Start Working Out?

[~Nofear~]

Some mistakes I saw:

Putting the towl on the wrong place - I oftenly see in the gym people conflicted with themself where to put the towl, like setting on the towl when doing biceps on a chair instead of putting it behind thier backs, Putting the towl on the bench barbell(I saw that once, I swear) and more funny locations :P

Falling down of the treadmill - I saw only 4~ people falling down from the treadmill, But I sure alot more did in my gym, the treadmill requires cordination to work on it without hands, when I started to run on the treadmill, If I wouldnt grab the machine sides I would fall :P

Working fast, without any technique - When new people comes to the bench and start lifting it fast as superman, but completly not balanced, one side on the floor one side high in the sky :P

[UliqMadiq]

The Top 3 Mistakes Newbies Make In the Gym:

1. Disproportionately Stressed, All-Over-The-Place Workouts -
Generally you'll find guys who are new to the gym working out chest and biceps, and women hitting their legs and butt, with minor variations. A lot of newbies tend to flit from machine to machine like butterflies, pretty much randomly without any structured goal in mind. I think the solution here is to look up a well-thought-out, scientifically based workout plan. (A good place to start is the Bodybuilding.com Workout Database.) Even if you 'just want to tone', even if you 'just want bigger biceps', even if you 'just want a six pack', your best bet is to do that in a planned, structured and coherent way that doesn't stress one bodypart over the other. And don't skimp on the important compound exercises that 'hurt', like squats and deadlifts, or you'll suffer later and cheat yourself of growth. As time goes by, you'll also start to love these 'hurtful' exercises and the 'pain' from doing them.

2. Ego, and its Catabolic Effects on Form -
I think most of us have seen a couple of people in the gym performing the bent-over-lunge-reverse-clean, also known as barbell curl with ridiculously horrible form. It's understandable that everyone wants to look stronger than they are and lift as much weight as they can, but the statute that falls after the 'as much weight as they can' principle is that the exercise is still kept the same, not distorted into some sort of distant cousin of the original. A good place to start critiquing your form might be the Bodybuilding.com Exercise Database. Remember, ego and a productive workout just don't gel together.

3. Starting Cold -
Personally I was surprised to notice how many people leap headlong into their workouts at my gym without so much as a cursory warm-up. You have the option of either a cardiovascular warm-up (a short, low intensity walk on the treadmill, for example), or a joint-specific warm-up (a set or two working the larger muscle group you are going to hit at about 40% of your 1RM). Ideally, you should opt for both, but warming up to your maximum weight is completely essential to avoid injury and help you lift more. For more detailed tips on how to warm-up properly, you could look into this article.

Honorary mentions:
1. Being a gym deliquent and not following proper rules of etiquette.
2. Having a workout partner who also happens to be a partner in your 10-minute talking marathon between sets.
3. Working with no intensity whatsoever.

The Top 3 Mistakes Newbies Make Outside of the Gym:

1. Disproportionate and Unplanned, All-Over-the-Place Eating -
Whether it's making absolutely no changes to their diets whatsoever, or making extreme changes like eating all the protein they can stomach without knowing how or why, newbies tend to gloss over nutrition as a solution to their bodybuilding woes. It's an intensely deep subject with several levels, theories and strategies to it, but there are a number of basics that are fundamental to all these hypotheses. If you want to start seeing any significant changes in body composition, it's time to brush up on these basics. Start here.

2. Supplement Frenzy -
It's entirely true that supplements can give you some excellent gains if used right, but it's time people stop thinking of them as magic pills or instant solutions. Newbies don't like to hear it, but without hard work, intense workouts and a pre-planned, consistent diet, you might as well just eat grass and hope it's "70,000% more anabolic than real food!" (taken verbatim from one of those advertisements in muscle magazines... well, almost verbatim). If you want to see gains from quality supplementation, get your training and diet in order, stop believing hyped-up ads, and start researching supplements and reading real testimonals on the forums. Once you are all ready to buy what you need, don't rush to the nearest overpriced store, buy online at cheap prices.

3. Skimping on the Flex -
Most people know what the word 'flex' implies, and will typically hit a biceps shot at the very mention of it. What a lot of newbies and even more experienced lifters tend to ignore is the hugely significant importance flexibility plays in bodybuilding, and maximizing your gains. Stretching is an essential task to do either after workouts or later in the day when you have the time. The most experienced amateurs and professionals in the sport all stretch for long periods of time because stretching the muscle fascia allows for more growth, better endurance and less susceptibility to injury. If you're not sure how to go about your stretching, start here.

Honorary Mentions:
1. Being in the game temporarily, perhaps just as long as they believe it takes to get in better shape for a week at the beach, or to satisfy their New Years Resolutions. Clearly not long enough to achieve any good results.
2. Planning too many goals at once. Sure everyone would like to gain 20 lbs. of muscle and lose 20 lbs. of fat simultaneously, but aiming for extremes at opposite ends is going to leave you right where you are: in the middle.
3. Fad diets. Sadly, these are all-too-common in our 'instant fix' world, and far too many poor souls rush towards the temptation of fad diets as a quick solution to losing weight, with no research or appropriate science to back them up.

My Experience With Bodybuilding Mistakes, and How You Can Correct Yours

I think when I started off on this journey that slowly took over my life to a point where I can't live without my workouts, I was probably the human epitome of a Murphy's Law paradise. I believe I encompassed nearly all of the mistakes I've listed up above during my time in and out of the gym as a bodybuilding newbie. I wanted big arms so I kept hitting the biceps over other muscle groups, I ignored squats, I loaded up the weight and let my form suffer, I ate wrong, I didn't stretch and I thought that the right supplement was all I needed to boost my body into muscle-building fat-burning overdrive. Little did I realize how basic it really was when it came to just manipulating my diet and training according to researched, time-tested principles in order to see very significant gains. I think one of the biggest contributors to my realizing my mistakes was when I bought a few books on bodybuilding that covered all the basics on training and nutrition, which really opened my eyes to my own errors. Now, of course, websites like Bodybuilding.com are a storehouse of an immense quantity of quality articles that cover more than all the information I got out of those books, let you interact with professionals in the sport, let you hear the feedback and advice of other lifters like yourself and provide a major kick in the motivation department as well. I think any newbie would do well to simply scour this site and its forums to help rectify any of those mistakes we are all prone to making when starting off on something new. Then it's time to stop reading and start applying!

[jeremy_butler17]

Constantly I find myself trying to teach beginners the ropes when it comes to lifting. I find that people, when they first start out, make a lot of mistakes. I see a lot of varying problems with diet routine, supplementation, and even allotted sleep hours per day. Some people find that poor form is more common but good form is developed and taught, not born with a person. These problems can cause the body to tire easily and/or lose not only fat weight but muscle weight as well. This is a very common problem with amateurs that are just starting out. With the right knowledge and the right time and help and a little bit of pocket money, all of these problems can be solved. If you don’t like to throw away money then this is the perfect article for you!

DIET

The most common mistake I find these rookies make is that they plan the wrong diet or don’t even change their diet at all. I cannot stress enough how important your diet is when you are weight training. Calories, carbs, sugar, protein, and everything else you will find in food all play a different roll in our bodies. I find that calories and carbs with the proper amount of protein and amino acids all work together to get you where you want to be. All meals should be spread out evenly so your body can absorb all of the beneficial nutrients needed to assist your body’s functions. I eat about 3,000 calories a day with about 200 grams of protein all spread out through 7 meals. This way I will have enough time to digest and absorb all of the protein and have energy enough from the calories to lift when I have to. Absorption is the key. If you have a meal with 800 calories and 15 grams of protein you will gain weight but it will all be fat. Whereas if you eat a meal with 600 calories and 50 grams of protein, you will begin to gain muscle weight.
This is where supplementation can be of great assistance.

Supplementation

Supplementation is a very misunderstood method used when training. I find that people often find the wrong supplement or just don’t get the right amount of what they have. People often find what they need or think they need but don’t take how much they should be taking. This can cause a numerous amount of negative effects on the body.
At the top of my list I would have to put creatine. Creatine is a great supplement when used properly and in the right forms. It can be extremely beneficial when you are trying to put on weight. Most often I see that people will take too much creatine or just not enough or plainly not spreading it out enough. There are many different types of creatine including:
- Creatine Ethyl Ester
-Effervescent Creatine
-Creatine Monohydrate
Above all other sources I find that these are the top three creatine supplements in order from best to worse. A good serving size of any type of creatine is 2.5 grams at once. I would suggest not exceeding this in order to optimize absorption. And 25 grams per day. Be carefull with this suppliment as it may cause liver and/or kidney problems. Drink a lot of water, at least a gallon a day.

Another top supplement in which I find people making mistakes is protein. For a person to build muscle I find that you should have at least .75 grams of protein per pound of body weight for beginners and at least 1 gram per pound for those of you who want to really pack on the weight. In my experience I have found that starting smaller will build you up stronger faster. For protein I would suggest taking no more than 25 grams per serving for weight ranging from 0-199 pounds and 45 grams per serving for everyone out there weighing 200 pounds or more. Spreading them all out evenly so as to maximize absorption. Absorption is the key here as well; if your body doesn’t absorb the nutrients it cannot use them.

Amino acids are extremely important here also. If you are going to supplement with amino acids, I would suggest spreading the intake of these also. Though the amount taken in is infinite, be smart. Don’t go overboard. Remember that absorption is the key.
I would recommend taking the suggested amount on the bottle. If you want, you may take a little more, but I cannot guarantee that your body will agree with me. If you don’t absorb it you cannot use it.

Sleep

Sleep is as important as everything else in the bodybuilding world. You need to sleep. Your sleep time is your recovery time and if you don’t sleep you will cause damage to your muscle. Imroper amounts of sleep are detrimental to building maximum amounts of muscle. I used to find myself sleeping only 5 or 6 hours per night. At this stage I wasn’t gaining any weight. I actually lost weight when this would occur. I developed a late night routine and slept for 10 hours per night after that. I would recommend at least 10 hours per sleep each night for everyone. This will allow the body to fully recuperate from hard daily workouts and stress. This way you build muscle and stay relaxed, not grouchy and disturbed in the morning.

Above all, I find these three mistakes occur most often with beginners. Just remember to start slow and build yourself up. Don’t try to get ahead of the crowd. You need to pace yourself for the race or you will find that after the first sprint you will be worn out and everyone will pass you. Everyone makes mistakes and I would recommend that before you make another one, do your research and make sure you know what you are getting into before you start to dig another grave for yourself.

As a beginner I still make mistakes but I learn to deal with them in the most beneficial way. In the beginning I ate what ever I wanted and didn’t eat if I didn’t feel like it. I read an article on bodybuilding.com and found that the food you eat will determine how you will develop. Also when I ate I didn’t spread out my meals but after a little knowledge from a health teacher I found that having more, smaller meals would lead to better absorption and therefore better beneficial gains. I do my best to thoroughly research a supplement or vitamin before I use it.

[myPecsRbigger]

Top 3 mistakes in the gym

1. Diet
New trainers or even most people who have been going for a few years pay little attention to this area or even completely neglect it. Fact you must eat more calories then your maintenance calories to gain any muscle at all and for most people they don’t do this. As a simple guide to figure out how much you need for maintenance multiply each pound of body weight by 10 and this is how many calories you need to survive, this number however can vary by as much as 500 calories because other factors come into play such as metabolism, body fat percentage and activity level. However now we have a ruff guide to determine the amount of calories needed to maintain ourselves but to add muscle we need to eat more then this because each kilo of muscle is 6000 calories and if we wanted to gain a kilo of muscle a week we would need to every day eat our maintenance calories + 6000/7 a day. THATS ALMOST 1000 CALORIES MORE EVERY DAY, FOR A 165 POUND PERSON THATS ALMOST DOUBLE THEIR MAINTAINANCE FOOD INTAKE, NOW DO YOU SEE HOW IMPORTANT FOOD IS ???.

Once you figure out how many calories you need you then divide this number into the following portions 50/35/15 carbs/protein/fat. This is a golden ratio for muscle growth however it can be altered a bit because everyone is different. This is more of a general guide so we will stick to 50/35/15. Remember when working out this ratio carbs and protein are worth 4 calories for each gram and fat is worth 9 calories per gram. So now lets say in your diet you eat a cup of oats that’s 54 grams of carbs, 10 grams of protein and 6 grams of fat adding up to 300 calories and 300 = 54*4 + 10*4 + 6*9. Well it actually equals 310 but that’s besides the point because it’s a very general method of working things out and will help you get a diet that is just about right. Finally meals should be spread out evenly throughout the day preferably 6 meals a day is good but less is fine also this is important to keep the body in a anabolic state and is a bit more complicated to explain for just this simple article, the interested reader can find much much more information on nutrition and is highly urged to because NUTRITION IS THE MOST IMPORTANT THING WHEN TRYING TO GAIN MUSCLE.

2.Training
What training programs work for people varies greatly between individuals. A common mistake in my opinion is when people new to the gym and people who have stalled progress in the gym adopt the high volume training methods usually used by names like Ronnie Coleman and Arnold schwarzenegger, because hey these training routines work great for them so they should be the ideal training routine for everyone trying to gain muscle. No sorry these two MR Olympians are superior genetics compared to the general population, they can recover from 20 sets per muscle group and grow. The average joe however fits into the hard gainer category and even if you don’t fit in this category this is where you should start.

For a hard gainer to grow all you need to do is this every seven days
Incline bench 2x10 to failure
Squats 2x10 to failure
Dead lifts 2x10 leave one rep in you for safety reasons
Weighted pull-ups palms facing 2x10 to failure

or even better is a two day split like this
Monday
Incline bench 2x10 to failure
Squats 2x10 to failure

Thursday
Dead lifts 2x10 leave one rep in you for safety reasons
Weighted pull-ups palms facing 2x10 to failure

These exercises are compound movements meaning they use multiple muscle groups in the exercise, completing all these exercises will work all of your lean body mass, hell squats alone work 70% of your lean body mass.

For each training session try to put on more weight each time or try to do more reps. If your not putting up the weight after one week and don’t continue to do so for at least 10 weeks I will be very surprised.

3.supplements
It’s not that people pick the wrong supplements when first training it’s that they think supplements are going to make them big. When im at the gym I always hear uneducated lifters who put their lack of gains down to no supplements, this is wrong supplements will only give you that edge once nutrition and training are down pat.

Supplements to consider are:
A.protein powders - However I believe these should be incorporated into the nutritional aspect of training and is not really a supplement and more of a food in my eyes.

B.multivitamin - Many people don't eat enough veggies in a day to get all the vitamins they need, im one of these people so supplementing with any basic multi is a great idea, don’t go overboard and spend allot of money on these and if your a guy make sure you avoid multivitamins with iron in them.

C.creatine - proven to increase strength and makes your muscles look bigger due to the water retention it causes, need I say more?

D.flax seed and fish oil - contains essential fatty acids (EFA's) these omega 3 and omega 6 compounds cannot be synthesised in the body so its good to supplement these for overall health and well being, good fats such as these can also assist in weight loss.

Just make sure not to spend to much money on supplements because most supplements out of the ones I listed are not worth spending your money on, remember they only give u an edge training and nutrition is where its at!


MyPecsRbigger

[Defiant1]

Originally Posted by webmaster

TOPIC: What Are The Top Three Mistakes People Make When They Start Working Out?

For the week of: February 11 - February 18

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Everybody wishes they knew then what they know now. What three things do you see beginners doing over and over again and what can they do to prevent it? Why do these people make these mistakes?

What mistakes did you make when you started? How did you learn that it was a mistake, and what did you do to fix it?

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Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $50 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it.

Thanks,

Will W.
Bodybuilding.com

1. Starting out with a split routine. One of the FEW things studied in bodybuilding with consistent results is that beginners make their best gains doing whole body routines at LEAST 3x per week. I am amazed at how many people start doing 1 bp per day 1x per week splits.

2. Not paying any attention at all to nutrition.


3. Chopping and changing routines when they don't get instant results.

[delano5050]

I would have to say
#1. overtraining (especially when it comes to heavy wieghts and bad for and to much cardio)
#2. Bad diet
#3. Then Because of the first two not seeing rusults and then quiting.
I have to admit i am guilty of all three but it really helped when i started to educate myself about fitness.

[triplewhammy]

1) biceps

2) chest

3) abs

[J Michael]

1. Working Vanity Muscles only

These people work on their Max Bench all the time, neglecting a more important lift, the squat, and other leg work. There are very very unbalanced "big guys" in gyms across the nation.

2. Cardio ONLY to lose fat

These overweight people try to "cut up" by only doing cardio and totally neglecting resistance training. They lose fat, but they lose just as much muscle, so they are a lighter version of their former fat selves. Women are guilty of this more often then men when it comes to this "strategy".

3. Improper diet

Between Atkins and the recent Atkins backlash, people are confused. Being in the military, I have seen all sorts of diets from fat people to hard gainers. Some are just off the wall, from starvation and ZERO carb diets from the overweight people to the hardgainers eating anything they want, including mass ammounts of junk food. They also think that Suppliments will cure years of inactivity.

[ravadongon]

WOW, the webmaster's got a lot of reading to do

[Pittzburghkid]

Not working out consistently. Train hard, eat big and sleep well still gets the biggest gains.

[jasong2gs]

1. Expecting TOO MUCH, TOO SOON
2. Like said before, working only the 'vanity muscles'.
3. Expecting too much too soon!

1&3 happened to me!

[aliisthebest]

Not researching lifting and not understanding the basics of nutrition and lifting. RESEARCH, RESEARCH,RESEARCH!!!!

[user625942484]

in this order i would say:
3. Lifting weights they can't handle.
2. Overtraining...they go out and buy a book written by a marathon bodybuilder in the 70s and do just a bit more than he suggests.
1. DIET-if you have everything else right 100% you still need to eat.
"Working out and not eating is like planting crops and not watering them."-Arnold.

[mrsc]

1) Not researching
2) Expecting miracle changes
3) Doing it for the wrong reasons and not staying focused

[outerkore]

A lot of females I know when they start (read that:younger girls)
workout their legs ONLY and all the time....
reasoning? besides lack of knowledge about fitness....
"I don't want a huge upperbody...."
But then you do want a huge ass? They never allow any rest for their leg muscles, between constant cardio and squats. Then they wonder why they aren't getting anywhere.

I'd say diet is a really big one. When I first started a few years back, I was poor and couldn't afford protein powders or whatever. I still soaked all my money into drinking and what not. Though I would workout, I would eat like hell. Anyone I help or train now I have them write down what they eat in a week to look at where the problem is. Chances are 75% of the time besides form, it's a diet/nutrition issues.

[BACKYARD DOG]

I really would love to talk in this area cause I wanna save beginners precious time the mistakes lie in 3 areas they are the basics of bodybuilding :

1- training.

2- nutrition.

3- sleeping & rest .

training is so important but unfortunately beginners think the more is the better but actually it is train smart not train more so they
make some mistakes in 3 areas of training :

* training for too long.
*training everyday.
*sacrificing form to use more weight.
* neglecting some body parts.

training for too long will get cortisol levels spiked up so that will lead to the direct opposite of what they want it will store fat and take protein from muscle so his on a catabolic state then , after all that he goes to the gym everyday even thought he haven't recovered so that will lead to overtraining which also something he will not like moreover they go so heavy that the form is so bad thinking "big weights means big muscles" that is true but if using good form they just take part of the saying and apply it.

Second part is just training his beach muscles (chest ,delts ,bi’s ) and forgetting about other body parts like legs and back which have the most benefit for the body cause when trained right they secrete huge amounts of testosterone and growth hormone .

Then comes the 80 % of the game as pros say Nutrition :

I have seen my friends and even I in the beginning we used to return from working out and sitting having fun & sometimes ordering a huge combo from Mc’donald’s or burger king so that was complete $h*t what I realized is that after finishing your workout u must eat and eat lots of simple carbs. And fast acting protein like egg whites or having a protein shake that contains whey cause it is the most fast acting .

Also, this eating must continue I don’t mean you don’t stop but there is a 6 hour anabolic window the more right you eat in that period after training the faster you recover .

SLEEP & REST:

When it comes to this area it is really important cause during sleep is when your body recover from the intense workout also , hormones like testosterone and growth hormone spikes so that is in your benefit but to have all that you have to sleep minimum 6 hours the best is from 8-10 hours also a one hour nap after working out if possible is beneficial .

For now I am going to tell u about my own mistakes that I did when I first worked out I ran for one hour on the treadmill then another 2 hours working muscles went home ate nothing and even didn’t drink water thinking it will get me bloated the most thing I did right was sleeping but what is the point without good nutrition it is one of the main bases.

Hope u enjoyed the article and learn from my mistakes and now go out train hard but smart ……..

[lovemytrx]

Not eating properly and enough.

Pound down the protein, and minimize the carbs.

Training with proper intensity and incorrect frequency.

Everybody's recovery ability differs and just because we read that such and such a pro only trains each body part once a week doesnt mean that it is applicable to our own particular situtation.

I now train each body part about twice every 8 days or so and vary it as needed.

Lack of rest.

Gotta get more sleep, intense workouts take a lot out of you.

[push it 05]

Mistake No.1- WRONG WANTED SELF IMAGE
The number one mistake people make is not having the right idea of what it is they are actually trying to accomplish. Many people see a picture or a movie of what they want to look like and they must realize that this is not what they will ever be able to look like. Beginners dont realize that they have to set a goal for THEIR OWN BODY, and not set a goal to look like someone elses. It is physically impossible to look exactly like that person in the picture or movie because everyone's body is different. This however doesnt mean that they cant look just as good or even better if they work hard enough.

Mistake No.2- DIET DIET DIET, and dedication
Another thing that most people dont realize is that they have to be dedicated to their goal and never let up. One of the biggest dedication a person can make is to their diet. Your diet is what fuels the fire, you cant have a GREAT workout with out a proper balanced nutrition. You can have a good workout but it wont be the best you can do. For instance, say you start a nutrition plan on monday and plan to work out on friday, you eat all the protein and calories your body is required for a week and work out on friday, your workout should be great. Now on the other hand say the next week you eat only 5/6 of the protein you need and 4/5 of your needed calories and then workout agian on friday, your workout will be good but it wont be as good as it was the previous week. Diet is key in whatever type of workout you are doing. I had trouble putting this major mistake at number 2 since honestly i cannot stress the fact enough that nutrition is the hardest part of gaining that perfect self body image. One more thing I would like to add that gives people the idea about how important nutrition is. Your workout should be the fun part, your diet should be the part you dislike the most, and i am not kidding when i say that.

Mistake No.3- IMPROPER FORM
Improper form is a pretty big problem. Not only does it not allow you to get full potentional out of whatever muscle you are working, but you can also become injured and that goal of your perfect body is now spaced out farther away. So to all the beginners please, if you do not know how to correctly preform a movement do not engage in it, ask someone or look it up. I have yet to see any respectable lifter not give time to help anyone who seriously wanted help.

Some other ideas-I know this was supposed to be the top three but there are many mistakes I see beginners make that I thought were worth mentioning.
1. Expecting results to soon-transforming your body takes time and effort, it is far away from a OVER NIGHT MIRACLE DIET. You should never give up unless you are 100% happy and when you reach that point you should come up with a plan to maintain your happiness. Its just not going to happen without time and dedication.
2. Stopping the increase of knowlage-Once people get a little taste of how they should be doing things they think that they know it all and there is no further knowlage they need. You can never know all there is to know about your body or how somthing should be performed. We only use 10% of our brain, so what does this mean if say we are able to use 20% think of all the info we could know. The point is we can never stop learning about ourselves and the more we know the better we can make ourselves, so dont stop learning.

[push it 05]

I forgot one more thing,

3. Supplements- these are the greatest things invented for our sport, when used correctly. Do not rely only on these as your gateway to heaven. If you take to much of whatever it is your on, it can take away from your bodys natural ability to produce whatever it is you are taking. Use them, love them, but never ever abuse them. They will also not make you action packed with muscle, you need to be the one that packs the action into your body supps will just help you get there.

[shai1]

1.bad form
2.hotshot (using to much weights in the start)
3.belive it or not eating not enough fat i was in this prediciment once i thought fat was bad when i didnt know i needed some amount at least

[badmashii]

i'm a newbie. these are the 3 mistakes i made:

1. asked gnc rep what is the most popular among body builders. they said they worked there X number of years and the best selling is Nitro-Tech, 4lbs. @ $52.49, which will last me less than 1 month.

2. do not buy whey protein that is not "instantized" because you will have chunks of solid powder floating on the top. the powder that sinks to the bottom of the cup will be hard to wash off.

3. assumed that you only need 1 scoop/serving (20g) of protein supplement a day. at that rate, i would have saw no progress. the amount of protein you need depends on your body weight, how much you get from meals and what you don't get enough, you will need to take in supplements.

[JonZ]

1. Doing the workouts in the magazines

2. Not "understanding" what theyre getting into. Understanding what certain exercises work certains bodyparts,understanding bodyparts and their functions and so on.

[Coop_Dawg]

1. everybody thinks big weight = big muscles.WRONG!!! right weight + right form= big muscles
2. Over supplementing without eating enough for the supps. to use
3. Almost 80% of people thinks killing yourself in the gym brings huge muscles. A good routine brings the pain but the muscles come when ur eating right on recovery.

[playaa]

Originally Posted by Coop_Dawg

1. everybody thinks big weight = big muscles.WRONG!!! right weight + right form= big muscles
2. Over supplementing without eating enough for the supps. to use
3. Almost 80% of people thinks killing yourself in the gym brings huge muscles. A good routine brings the pain but the muscles come when ur eating right on recovery.

Spot on!