Building muscle is a timely process. It does not happen overnight. Rome was not built in a day, neither is a strong body.
Over training can slam the brakes on your muscle-building efforts. Do not let it. Over training is one of the most common bodybuilding mistakes made by newbies and experienced bodybuilders alike.
You need to train hard, but not to the point that you need to take a few weeks off because you got an injury from over training.
Mistake # 1 – Do not Train The Same Muscle Group Every Day – Do you think you are going to get shredded abs doing crunches and other ab exercises every day? Nope. You should only work abs 2 or 3 times a week to see great results.
What to do instead: Work a muscle group then let it rest for 24 to 48 hours. If you worked chest and back today, then work triceps and biceps tomorrow, then work chest and back in a couple of days. Give your muscles time to heal and chill.
Mistake # 2 – Have Training Sessions That Last Too Long – Are you in the gym more than an hour maybe even 2 hours a day?
What to do instead: Train 45 minutes to an hour. An hour in the gym is a good amount of time especially if you do it 4 to 5 times a week. You can accomplish a lot in 45 minutes to an hour in the gym. Do not live in the gym, get in there, do what you need to do then go enjoy yourself somewhere else.
Mistake # 3 – Doing cardio and weight training together – If you feel extra tired when you get done working out it might be because you combined cardio along with weight training to make the workout a little too intense.
What to do instead: Do cardio and weight training on different days. Doing cardio a few minutes to get loose and warm up is okay, but doing it at a high intensity level and pumping some heavy iron together can be too much.
You can combine cardio and weight training together, but if you do, your workouts should be shorter. You should not go over 30 minutes if you are going to combine the two. If you must do cardio and weight training together then start the workout with weight training and end it with some cardio. Doing a workout that way will increase the burn.
You can get the body you want doing the right amount of exercise. But you will not get it with over training. Do not make these common bodybuilding mistakes, instead train at your fitness level. Keeping up with the Jones's is never good, it definitely will not work at the gym.