As bodybuilders become more experienced and successful in the gym, they begin taking their training and training and nutrition much more seriously. As a result, they try new things which may actually prove to be more counterproductive than helpful. Let’s look at five mistakes commonly made by intermediate bodybuilders.

HIT trap

There are always times when your muscles and joints are going to need a break from the daily pounding of high volume training. High Intensity Training (HIT) involves the use of 1 to 3 sets – per body part. It had its proponents such as Mentzer in the 70s and 80s, but the training protocol is essentially dead today. Despite this, many intermediate trainers stumble upon an old HIT training manual in their library and give it a shot. They usually lose muscle mass fairly quickly (especially in the legs, which benefit most from higher volume training). They enjoy a nice break, realize it’s not working, and return to higher volume training

Fast food bulking

A calorie is a calorie, right? Even new pro Evan Centopani admits he once fell into the trap of eating two triple cheeseburgers from Wendy’s each day in his quest to gain muscle. Pilling on 100+ grams of fat is a surefire way to turn the waistline into a wasteland. Ask any former fast food bulker and they’ll tell you the same thing – they wish they hadn’t gone that route.

Living by the scale

Your weight is going to fluctuate from week to week as your body gains muscle, burns body fat, and maintains possession of different levels of water and food. Don’t become one of those bodybuilders who checks the scale ten times a day to evaluate gains. Progress comes from months and years of consistent training, diet, and recovery success. Don’t spike your cortisol levels (and retard muscle growth) by freaking out every time you urinate away .2 pounds of body weight.

1RMing into injury

Many intermediate bodybuilders attempt single repetition maximum lifts on a weekly or monthly basis, and they simply should not. If your goal isn’t to become a powerlifter, why would you place your body at the same risks faced by powerlifters? When you step back and think about how many months of training a torn bicep or pectoral muscle would result in, it may occur to you keeping the repetitions at 6 or more is a much better idea.

Failing to ease back

This week you have a major project done at night school, you’re fighting with your girlfriend, your company is about to downsize (which could mean you get laid off), and your rotator cuff is nagging you. If there was ever a day to skip the workout, or just train with a “20 minute super-intense workout”, this might be the day. When stress is high and the body’s resources are low, you need to ease back on the training intensity. Otherwise, an illness will occur due to weakened immune system function, which will compound your problems. Give yourself a break when your body is calling for one.

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