Bodybuilding is hard work. As far as athletics and sports go, it may very well be one of the hardest. I have spent time in competitive boxing, martial arts, powerlifting and yet I think I can say with confidence that bodybuilding caused me to face some of my greatest challenges. All sports present different challenges that are unique only to that specific sport. My boxing taught me that I needed to take a punch, shake a punch and more importantly do my best to avoid getting punched. Boxing also taught me how to achieve incredible endurance. My martial arts training caused me pain in parts of my body I never knew existed. I learned the importance of stretching, flexibility and mental discipline.

Bodybuilding is completely different. Some of the same factors are there. Bodybuilding requires steadfast discipline, both mentally and physically. However, true bodybuilding is much more than a sport—it’s a lifestyle. From the diet, to the supplements, to the workouts that impact your daily schedule, bodybuilding requires dedication unlike anything else. Then, on top of all of that, you must look in the mirror every single day and see progress in the form of new muscle with greater degrees of definition. It can be very disheartening when the mirror doesn’t represent gains that you believe you have earned and worked hard for.

That’s why it grieves me to see novice bodybuilders and even worse, experienced ones, making mistakes and succumbing to obstacles that are avoidable and inhibit their progress. As we consider the following obstacles, let’s remember that they can make or break a bodybuilder.

1. Stick to the basics

Here comes Johnny Newcomer. He skips squats. He skips heavy bent over rows. If you asked him to do a deadlift he would look perplexed and wonder why you asked him such a ridiculous question. He would rather use the machines, swing the light dumbbells, and toy around with the cables. Oh yes, I forgot, he loves to bench press too. None of these things are bad and they all are important, but they must not replace basic, heavy compound movements (barbell). Compound movements involve more than one muscle group (squats, deadlifts, etc) and tax the body in such a way so as to cause the most favorable metabolic and hormonal environment—provided that you do not overtrain. If you incorporate heavy movements like squats, heavy bent over rows, deadlifts, and standing military presses into your regimen, you will see and feel the difference. Give it shot and let me know. I’m sure you will come back smiling even though they will take their toll physically.

2. Go home—enough already: Stop overtraining

You see them every day in the gym. They move from machine to machine and never seem to want to go home. Sometimes I sit in awe and I wonder, “Does he have a home to go to?” They work 20-30 sets for biceps and then still have the nerve to do some back training after all that. If you’re training for more than an hour, you are overtraining. As far as I’m concerned you have reached what I call the point of no return. After forty-five minutes of intense resistance training your body’s defense mechanisms engage and that in turn causes a sharp increase in cortisol (stress induced hormone). You will also have significant decreases in testosterone and human growth hormone levels. If you cut your workout time and increase your recovery time and your post workout nutrients, you will grow.

3. Exchange light & fluffy for heavy & intense

Put down the light weights and stop looking at yourself in the mirror with such lust in your eyes. If you have the wherewithal to take smoldering glances at yourself in the mirror as you smirk and blow kisses, you may not be lifting a weight that is heavy enough. Muscles will grow only if they are forced to the adaptation necessary to lift something heavier than they are use to and normally recognize. In other words, lift heavy and lift with intensity. Working out hard and working out with intensity are two different things. Intensity is what you should strive for if muscle mass is your goal. How can you lift with more intensity? Lift heavier weight. I say that because I know the word “intensity” gives some people the wrong idea. You can yell and scream in the gym, but that doesn’t mean you’re lifting with intensity.

In order to understand the true meaning of intensity I like to equivocate intensity with overload. I know that there can be a problem with this as well. Some can lift heavy, but lack the mental intensity. But keep in mind that when I use the word intensity I’m not only referring to the mental aspects, but also force, strength and velocity. Keep your rep range in the 4-6 area and do 9-12 sets per body part maximum. Heavy weight would be considered a weight that you can not get more than 6 reps with on your own while using strict form. When you get to this point and you can do 7 reps, add more weight until you continue to fall in this rep scheme. Drop the light & fluffy. Heavy & intense is where the muscle lives.

4. There’s no happy hour here: Focus, focus, focus.

I think that some people see gyms as bars, nightclubs or social societies. I’m amazed when I see people stop in the middle of a set to engage in conversation for 15-30 minutes or more. It’s unbelievable. It’s one thing if you’re done with your workout and you’re cooling down. But that is not the case most of the time. I once witnessed a girl walk up to a friend and begin conversation. Just by the duration I assumed she must have been done with her workout. Well, you know what they say about assuming—never do it. She turned around 35 minutes later as I was leaving and she picked up on the same machine she left off at. Focus and concentration is directly related to your degree of success and muscle growth. Save the conversation for after the workout. Think about and focus on nothing else but the muscle you are training. The only thing you should do between sets is mildly stretch the muscle you’re working on. And I’m not talking about the one in your mouth.

5. Now is the time: The importance of pre/post workout fuel

Last week a guy in the gym approached me and asked me if he should take a protein drink after his workout. I told him that if he didn’t plan on having a protein/carbohydrate drink following his workout, it would have better off for him to stay home. How can anyone think that it is okay to put the body through serious stressful resistance training and then not know how crucial it is to give the body the nourishment it needs to grow and repair? You have a window of opportunity immediately following a workout which could lead to the foundation of an incredibly anabolic (building) environment or one that is catabolic (tearing down). You should always ingest a good protein source at least an hour before your workout and then a protein/carbohydrate drink immediately following your workout. Make sure the pre workout source is pre-digested. It’s never a good idea to workout with anything undigested in your system. I would recommend 5 grams of glutamine before and after every workout. Never miss taking your glutamine.

6. The giver of life: Drink your water.

Your body can last months without food, but only days without water. Your muscles are made up of almost 70% water. Water is responsible for almost every single physiological function in your body. Lack of proper hydration can cause muscle weakness, stunt your muscular growth, cause joint pain, bring a lack of focus and concentration and inhibit your body’s ability to burn fat. That is just to name a few. Drinking your water is the most important thing that you can do—period. Drink a minimum of one gallon a day.

7. Put down the pills: Eat your food

He walks into the local health food store and the salesman smiles as he sees the eager young bodybuilder with his wide-eyed hunger for muscle. The young bodybuilder then walks out with a box of supplements that he can now get home only with a truck. The biggest mistake that most bodybuilders make is wasting tons of money on pills and potions when they are not eating the proper amounts of solid foods to begin with. Supplements have their place. But supplements must never take precedence over healthy eating habits. Eating 5-6 solid muscle-building meals each day will build more muscle than any pill or powder. Make sure to have a balance of Protein/carbohydrates and fats. For muscle gains I would recommend a ratio of 25% Protein, 50% Carbs, 25% fats or depending on your metabolism another good ratio I put my clients on is 35/45/20. If maximum weight gain is your goal then add 500 calories above your maintenance & total expenditure levels.

Avoiding the common pitfalls can bring about rapid gains in muscle. Try to implement these basics if you’re not currently doing so.