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1. OVERTRAINING - Too much of a Good Thing
The main offender.
Bodybuilding is a subtle balance between doing enough to stimulate gains
and not so much that it retards progress. Overtraining can have many
causes. The most common are directly related to weight training
frequency. Allow rest days between bodybuilding sessions and forget
about the double-split, twice-a-day, six-days-a-week routines used by
the champs. Among the top pros, most are limiting individual body part
training to one time per week. Sometime less is good ! think of it ...
2. SESSION
LENGTH - Longer is not Better
Session length is
easy. Limit yourself to 30-90 minutes per session - period. 2 hour
workouts will drag you into the black hole of overtraining. The body has
a finite amount of energy at a given time. The idea is to assess your
energy capacity and work right up to that capacity without crossing the
yellow median strip into oncoming traffic. Do not confuse overtraining
or session length with intensity. Intensity is how hard we work. We want
to exceed our momentary work capacity through intensity; that is where
the muscular gains lie. If we work with the requisite intensity, our
session lengths will be short. If you bust-ass with 110% intensity, you
cannot go very long. If you can, you're holding back.
3. INADEQUATE
REST - Sleep Big, Eat Big, Lift Big
This is a no-brainer.
If you're getting inadequate sleep, you have no business training hard
and heavy; which, incidentally, is the only type of training that will
provide the gains you seek. during the sleep cycle, the body regenerates
itself. If you deny that regeneration period you will not grow because
you will not fully recover. "Lift big, eat big, sleep big" - this is
truly the golden rule of growth. Inadequate rest is a recipe for
muscular disaster.
Find out more about
recuperation mistakes
...
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