beginner tips to make optimal gains

These are the Top 8 Mistakes You Should Avoid 

Training One Body Part A week

By training one body part a week, you are missing out on a lot of growth. Many people think it's okay to train really hard and take time off. I mean, it's okay but depending on how you recover and what not, taking a week off is too much. Your body needs constant stimulus if you want to sustain the muscle and if you want constant growth. You can train body parts 2/3x weekly.

Overtraining - Too much volume / Too frequent

You do not want to continue training the same body part every day or train it like it's lagging. We're not all perfect and so symmetry is hard to obtain but you do not want to overwork those muscles. It is crucial that you work that lagging body part harder than the other body part to balance out the muscle definition but if you're continuously hitting that lagging body part too often, it won't grow. You are burning out the muscle. More work does not always mean that's the best way to go about it. A Good solution for this is to have a good workout plan. 

Don't rush your workout reps

I am one of these people who seem to think that if you were to workout faster better results will come. That's quite false because anyone can lift weights, however, the most important factor when lifting weights or trying to build muscle is the 'Mind to Muscle Connection.' Essentially you're focusing on that muscle to perform or to feel the muscles working. You can feel every movement, every rep. Sometimes, we can lift something and not feel a "connection or a contraction." This is due to poor form, too light of a weight, too heavy of a weight, just not focused or lacking in calories/energy. It's a bit odd to understand but if you imagine your biceps; imagine them trying to "CURL" a weight/dumbbell. Imagine them going down and up, but actually feel it working. This is called mind to muscle connection. 

Bulking Too Hard

Bulking is good if you know what you're doing. Newbies should aware that bulking can cause a lot of fat gains, and if your goal is to build muscle, always eating in a calorie surplus or bulking for a long time doesn't necessarily mean you're building much muscle, in fact, you're just obtaining much more fat that is actually needed to build muscle. So, pro-tip, Don't bulk for too long or don't be in a calorie surplus for a long period. You have to trick/shock your body.
Also, if you are bulking to get big but want to shred down, it's going to be one heck of a challenge. It seems that people who let go of their diet have a harder time to face fat-loss than other people who actually do diet time-to-time. 

Lifting too Heavy!

Lifting too heavy has consequences. For one, if you're always doing this, you're causing a lot of troubles to your CNS and to the muscles. Always lifting heavy doesn't mean you're going to get the best result for growth. In fact, many pro-bodybuilders don't always go heavy, heavy isn't the answer. A good sense of the contraction and the techniques is what matters for building muscle, and of course the diet, nutrition, and recovery. Lifting too heavy causes troubles for your CNS which impacts recovery and strength gains. However, you shouldn't skip out on heavy lifting, just make sure you don't go overboard on heavy lifting because it'll burn you out really easy. Once you're burned out, essentially it's harder to work out, to go longer, to get a good contraction, and that's is not good for bodybuilding. It'll also take more time to recover.

Not Having a Coach | Knowledge

When it comes to building your body, you must be very knowledgeable in the field of bodybuilding. It can be quite tedious to go about since bodybuilding is so complex compared to other sports... If you do not know what you are doing nor have any idea how nutrition and lifestyle affect your body, then you're not making the best gains. Sometimes people are doing damage than good. You may build muscle, but physically and mentally you're hurting yourself. Having knowledge about lifestyle, hormones and nutrition can help you in the long run. By having a coach, your coach can give you an insight into nutrition and your lifestyle. From this, your coach can change up some things within your life to make optimal gains. Afterward, you've gained knowledge about nutrition, yourself and your lifestyle and now you can start doing things on your own. 

Meal Before Workout

A lot of people debate whether if they should eat before they workout. For one thing, if you want to build muscle, eating beforehand is ideal, to give you the energy and to create optimal gains. This can differ from everyone because everyone's lifestyle is different. If you had a big meal for dinner for example but had it late at night, and if you workout in the mornings, chances you'll probably be full still and considering you have no appetite, so is it 'ideal' to consume another meal before the workout, now? I would say no since you haven't digested your meal yet. If you feel full and so does your muscles, you do not need to consume a meal if you're feeling fine, your muscles is still full of energy so by going to the gym on the "empty stomach" you're using up your stored energy. Now if you are still full but think you should eat a meal before your workout, it all depends on your goal. If you're serious about lifting and want to progress in strength or some type of serious bodybuilding, then I'd say go for the meal but that's a lot of calories already. If you haven't burned off the meal previous (the late night dinner meal) then you're excessively eating (all depends on your workout and lifestyle regime). It all depends on you and your goals and lifestyle. 

Eating too frequently - too much

People say if you want to get big, you must eat every so often. That's correct but like I mentioned before, it all depends on you personally and your lifestyle. You may be consuming a lot of calories from every meal so if you were to eat every 2 hours for example, and if you aren't tracking your calories, you have no idea how many calories you are consuming and therefore, you have no idea if you're excessively eating or not. The best way to go about this is to track your macros, eat when you're hungry only, or have a set schedule about things. 

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