bodybuilding mistakes

[LLLLern]

This is a list made up by Vince Gironda (obvioulsy made up a while back) of what he thinks are the 35 top bodybuilding mistakes..... What do you guys think?

1. Over training! (Anything over 45 minutes is over training.)
2. Working out too slowly.
3. Full Sit Ups and Leg Raises.
4. Working abdominals every workout.
5. Working upper body and legs on the same day.
6. Not touching chest to bar and calling it chinning.
7. Not raising up on the big toe when doing Toe Raises (also pulling heels together at counteraction.)
8. Bench Presses for Pecs. (90% Front Deltoid.)
9. Not touching all four bells together on dumbbell bench work. (90% Deltoid if not performed this way.)
10. Deep Knee Bends.
11. Leg Presses.
12. Under working and over working a muscle by performing too wide a variety of exercises on a given muscle.
13. Cheating exercises.
14. Presses for deltoid.
15. One arm exercises.
16. Mixing carbohydrates and protein.
17. Behind neck Chins on Pull-down Machine (Rounded Back.)
18. Not working Hyperextensions and forearms on every upper body day.
19. Skipping breakfast.
20. Side Bends.
21. Not ingesting enzymes at every meal.
22. Not arching back on lat work.
23. Leg Extensions.
24. Leg Curls on extension table.
25. Not selecting the proper exercise for deficient muscle areas.
26. Not keeping chin on chest, feet under face and elbows wide on parallel dips for pecs.
27. No knowledge of combining exercises.
28. Not changing program often enough.
29. No knowledge of breaking a rut.
30. Not specializing on slow growing areas.
31. Not taking supplements.
32. Lack of concentration during workouts.
33. Not having an expert to answer your questions.
34. Unwillingness to accept new or different concepts.
35. Jogging.

*-stolen from another forum. not my work

[janedoe]

I have a question about #16. CHO and proteins should NOT be mixed?! If that's true... than... OOPS. Do you know of what might be the reasoning behind it?

BTW, Illern, I *love* all the articles that you have posted on here and at DA. They were GREAT sources of info for me and I really enjoyed reading (almost) all of them.

[RisingAgainst]

I'm guilty of SEVERAL, but I wasn't into bodybuilding until like 3 weeks ago.. so whatever. LOL

[janedoe]

RA -- Since THREE weeks ago?? That's IT?! Can I ask you a dumb question, then? How'd you get so muscular?

[LLLLern]

Originally Posted by RisingAgainst

I'm guilty of SEVERAL, but I wasn't into bodybuilding until like 3 weeks ago.. so whatever. LOL

thats what I heard too lol




Quote my rep

me pirate lol

[RisingAgainst]

Originally Posted by janedoe

RA -- Since THREE weeks ago?? That's IT?! Can I ask you a dumb question, then? How'd you get so muscular?

I have only been into "Bodybuilding" for three weeks. I have however been working out for a long time, I used focus on powerlifting until a shoulder incident.

Originally Posted by llllern

thats what I heard too lol




Quote my rep

me pirate lol

LOL!! s'all good brother, you're making it worthwhile

[muad33b]

Originally Posted by janedoe

RA -- Since THREE weeks ago?? That's IT?! Can I ask you a dumb question, then? How'd you get so muscular?

That's special effects jane, it's amazing what you can do with photoshop!

In all honesty, I've heard much of these types of rules, quick rapid fire comments:

1. Over training! (Anything over 45 minutes is over training.)
I've heard this; D_'s said that cort goes up around this time (good time to dose BCAA's) - Guilty of it fo' sho'... in fact many workouts are ~1:30 for me... so this just reminds me to not shoot the shit so much, drop the weight, and keep the rest periods more reasonable.

2. Working out too slowly.
See #1

3. Full Sit Ups and Leg Raises.
Old news.

4. Working abdominals every workout.
eh, Why not? I mean, I don't, maybe every other... but I guess it depends on your lifting schedule. Also reference other High-Frequency Low-Volume workouts, Full-Body workouts (HST, etc.), gymnasts (who looked jacked), etc...

5. Working upper body and legs on the same day.
Reference HST et. al above... Personally, I take this to heart, as I can't do legs + anything else with high intensity,

6. Not touching chest to bar and calling it chinning.
I agree in spirit, but in practice, I think it's important to be able to 10 reps as best you can, and then work up from there; clearly the ideal is to get to this point... personally still trying to get there, as I weight 235.

7. Not raising up on the big toe when doing Toe Raises (also pulling heels together at counteraction.)
WTF is a Toe Raise? This for the front of your shin? Anyone do these?

8. Bench Presses for Pecs. (90% Front Deltoid.)
I hear him, and agree with the wide grip, I personally feel a lot of pec recruitment on a closer powerlifter grip... I know this is the opposite of what others might say... my point being form as a lot to do with it.

9. Not touching all four bells together on dumbbell bench work. (90% Deltoid if not performed this way.)
I've tried this, can't do it... shoulders are too wide... kinda sux, cause it seems like a good idea.

10. Deep Knee Bends.
Not sure what this is to be honest, going lower then parallell on a squat?

11. Leg Presses.
Eh, they're alright, but I get enough ham/glute work from squats, I tend to move to the hack rather then the press here... but Gironda also believed most BBers should be doing front squats to emphasize the quad rather then back squats which gave em a big ass...

12. Under working and over working a muscle by performing too wide a variety of exercises on a given muscle.
I tend to agree, less exercises is better... I try to stay under 6-8 per workout.

13. Cheating exercises.
I dunno, I like the Arnold principle; do as many reps as you can in good form, and then cheat a couple more (if you don't have a spot)

14. Presses for deltoid.
I personally agree, my shoulders day looks more like shoulder rehab then a typical BB workout... that being said I still throw some presses in there... I actually prefer what I call "transitions", which came from Gironda as I understand it, when you go from front press position to milt. press position without pressing all the way up (skim the head)... they buuurn

15. One arm exercises.
Why? On presses this is allows less weight, but on pulls this allows weight...

16. Mixing carbohydrates and protein.
There's some stuff out there about P+F or C+F but not P+C (popularized by Berardi through t-nation -- here's an article from his website: http://www.johnberardi.com/articles/..._dec052003.htm)

17. Behind neck Chins on Pull-down Machine (Rounded Back.)
I agree, but I think for different reasons; nothing to do with the back, but more to do with avoiding shoulder impingement. You naturally round the back, and that causes you to shut down the acromial ceiling, and then you slam your humerus in there... here's a quick link from google if you don't know what I'm talking about: http://www.orthoassociates.com/shoulderRCD.htm

18. Not working Hyperextensions and forearms on every upper body day.
So lower back and forearms can take high frequency, but Abs can't? I'd add Abs and calfs, and maybe even biceps to the list of muscle groups that can withstand high frequency without over training.

19. Skipping breakfast.
Agreed. Duh. (D_'s covered this shit outta this one)

20. Side Bends.
This a spinal thing? Don't do em, but that's just cause it looks lame.

21. Not ingesting enzymes at every meal.
Eh, D_'s covered this, it's harder then it looks, as you need the proper enzymes for the meal, or your belly may talk back to you... mine did, so I don't do these anymore... probiotics might be more usefull tho... although administered daily, not at every meal.

22. Not arching back on lat work.
Agreed. And not keeping lower back stable... otherwise this isn't just lat work, and your not really getting a good contraction.

23. Leg Extensions.
Why? Bad for the knees? I can see this, although that doesn't leave much for a quad isolation movement... guess he's all front squats on the quads. I've got a bad knee, and I can do these pain free...

24. Leg Curls on extension table.
This a lying leg curl? he only like seated? hmm, wonder why... knee strain again?

25. Not selecting the proper exercise for deficient muscle areas.
Obvious. Gotta experiment w/ your body.

26. Not keeping chin on chest, feet under face and elbows wide on parallel dips for pecs.
Phew, that's not how I do em, seems like a lot of shoulder strain that way (nevermind I'd have do balance, I have to keep my fee arched back) -- RA, how do you do em?

27. No knowledge of combining exercises.
Yea, that's cause we see so much regurgitated crap come out in mag's like Flex, M&F, etc...

28. Not changing program often enough.
Well, if you go by Weider's confusion principle, (which B-nat, and I call instinctive lifting) you're changing every time you go in if you're not on a set program with a set limit (I don't like staying on a program for more then 8 weeks... prefer 4)

29. No knowledge of breaking a rut.
Yea, I guess, I mean, I just change it up, challange myself in a different way... kinda DC-ish of me I guess...

30. Not specializing on slow growing areas.
Yea, this is classic, don't work on your strong points, work on your week points...

31. Not taking supplements.
Heh, I don't think ANYONE here is guilt of that, are they?! We're all supp addicts I think...

32. Lack of concentration during workouts.
Well, if this means I have to wear a mean look and not talk, then I'm guilty.

33. Not having an expert to answer your questions.
Well, we got us some experts in dese here parts, and personally I work out with some personal trainers n stuff, so yea.. there!

34. Unwillingness to accept new or different concepts.
Well that's bad if you're pursuing any endeavor... so, duh

35. Jogging.
Agreed. I'd rather blow out my knees on the squat rack then on a "hampster machine" as D_ like to call em I think...

Phew! Finally done!

[LLLLern]

nice work

[growstrong]

great stuff here guys! keep it up