What shouldn't you do if you're practicing in the gym? Please include advice regarding taking proteins and other vitamins, and whether it's bad or good for the body.
I'll list a couple of the most common mistakes I see often.
1. Where's The Work Ethic?
This is a big one.
I see it time and time again; guys are just not willing to put in enough work in the gym to actually see the kind of results they desire to see.
All of these ''45 minute'' workout trends and the fear of ''overtraining'' has completely killed peoples willingness to put in the required work.
Arnold used to train twice a day for hours each session. Yes, of course he was on performance enhancing drugs, but still it tells you something about what it takes to build a world-class physique.
Even if your a natural bodybuilder like I am, you can still train multiple hours a day and even twice a day! It's not overtraining, It's called work and hustle.
Yes, there is a limit to how much you can train and how many consecutive days you can train twice a day in a row, but MY POINT is that most people put in way too little work.
You can, for example train the small muscle groups like biceps, delts, calves, forearms etc 3 to 5 times per week. AND IT'S NOT overtraining.
The human body can take a great beating, and most people just underestimate their potential.../rant
2. Get The H*LL Out of There!
Get the h*ll out of where?
Out of your comfort zone!!
This is one of the most important things what comes to progression and building muscle. Maybe the most important.
It took me years to fully comprehend this concept, but once I did my results sky-rocketed.
YOU MUST GIVE YOUR BODY A REASON TO CHANGE.
When you train, you must constantly push yourself as far away from your comfort zone as possible. The ''no pain no gain'' quote should be tattooed to everyone's brain.
For example, when you do a set of Barbell Curls with a weight that you can perform around 10 reps. The first 1-9 reps don't do anything to your bicep development. The reps from 9-15 are the one's which then build the muscle.
How do you get to 15 when you can only get 10? You use a little momentum (cheat curls) or get your friend to assist you. Also make sure to utilize the negative part of the rep by lowering the weight really slowly.
And you do this EVERY time you train. Every exercise you do.
Your body doesn't change if you don't give it a reason to change...
3. What Is You Doin?
A lot of people train with completely ineffective training programs and use a lot of wrong exercises during their workouts.
Example: When most people train chest, they focus 80% of their workouts on the lower chest, doing a bunch of flat presses and flies.
If you want to have a great looking chest you need to focus on the UPPER chest for 70-80% of your workouts. This is what gives you that awesome look of having well developed pecs. Who want's those saggy gorilla tits? I don't.
Start your chest workouts with 2-3 incline movements like dumbbell incline press, dumbbell incline barbell press, incline flies (cable & dumbbells) and then move onto flat presses.
Also most people forget that it doesn't take a week for your muscles to recover. Most people train their muscle groups only once a week. What the H*ll?
Minimum amount is twice a week + the small muscle groups you can train more often.
4. Patience, Young Padawan.
A lot of guys forget that Rome wasn't build in a day. They hit the gym for 6 months and then get discouraged because their shirts aren't filled out yet.
It's important to not get discouraged and to be in it for the long haul.
CONSISTENCY IS KEY.
When you take consistent action toward your goal, you WILL see the results you're after.
You also wanted to know about proteins and vitamins.
Vitamins are great and you should use them to supplement your already healthy and diverse diet.
Protein powders are also good to use to SUPPLEMENT your diet. But you must have a great diet of meats and proteins. I haven't used protein powders for two years and I'm growing consistently. If you have the extra money, why not.
Hope this helps.