The dumbest rookie mistakes in the gym, according to Olympia stars

Mr. Olympia is the most famous bodybuilding competition held among bodybuilders since 1965. Today we’re going to talk about the most common and stupid rookie mistakes according to Mr. Olympia world stars Phil Heath, Kai Greene, Shawn Rhoden and Ryan Terry.

Mr. Olympia contestant

The biggest rookie mistake is a lack of understanding of what steps to do and in what sequence.

Mistake 1. I can squeeze 200 kg at once

Many beginners, coming to the gym, try to copy experienced athletes and think that starting with small weights is not cool. Do not think that, coming to the gym for the first time, you will be able to immediately do the French press with two hundred kilograms. It’s impossible. Start small and thoroughly think out your training plan. In bodybuilding, everything must be done systematically, gradually raising the bar, otherwise you can get a serious injury.

Mistake 2. The Internet knows more than the trainer

People often blindly believe everything that is written on the Internet. This is the wrong approach in bodybuilding. Often a face-to-face conversation with a professional in your field will be far more valuable than internet advice. And if you read anything about bodybuilding, read in magazines. Read recent and old issues, compare the information provided in them, and then draw your own conclusions.

seven-time Mr. Olympia title holder

Try to get a feel for your body and your body. Learning about ourselves and our bodies is probably the best thing we have been given.

Mistake 3. I don’t need to rest

Obsessing over working out is not always a good thing. Muscle growth happens during sleep or rest. You need to listen to your body and realize when it is exhausted and needs to recover. Otherwise, you will only bring your body to exhaustion.

Mistake 4. Cardio is a waste of time

Many people think that cardio is not necessary for those who want to gain weight, but this is not true at all. These workouts are extremely important in bodybuilding, they increase the overall endurance of a person, normalize blood pressure. The heart and lungs need regular workouts as much as the muscles.

Mr. Olympia 2018 winner

Cardio workouts, which I did not do for too long but quite often, allowed me to consume more food.

Mistake 5. I should be consuming at least 5k calories

Just because a professional athlete consumes five to eight thousand calories a day doesn’t mean you should eat the same amount. It all starts small, you need to realize that a beginner athlete doesn’t need that many calories daily. If you overdo the amount of food you eat, it can lead to gaining excess weight.

Mistake 6. Haphazard dieting

To be strong and healthy, you can’t forget about nutrition. Working out and throwing in a couple burgers and fries is not a good idea. To keep your muscles toned, your body needs carbohydrates, fats and proteins, but in the right proportions. Therefore, if you feed your body with anything and everything, you will not have a beautiful body.

Mr. Olympia and Arnold Classic contestant

Nutrition is much more important than the workouts themselves. Practice different approaches to how you eat, see how it works, and find something that works for you.

Mistake 7. Taking the first supplements you come across

There are so many supplements available today. Don’t just grab the first one you see. Study the supplement you are going to use, read the composition, find official research results. Pay attention to the reaction of your body, as well as whether this means will help you in achieving your sporting goals.

Finally, the most important mistake you can make is to quit exercising. Bodybuilding is one of the few sports that completely changes your lifestyle for the better. It improves immunity and endurance, increases skeletal strength, and teaches you how to eat right.

For more expert commentary, check out the video on Championship.

Vir: MuscleRussia.