In this article, learn some tips so that you don’t fall for the bullshit of training the wrong way and end up with an injury that can take you out of training for a long time or some embarrassment at the gym.

You have made a lot of mistakes in life, I’m sure! Just like me, you must have done things you should have thought about twice before you did, and if you knew the consequences, you would have done it differently, wouldn’t you? It turns out that when we make mistakes, the consequences are not always immediate, and even when they are, WE NEED TO CONTINUE LIVING, and one way or another, these errors will be alleviated and / or repaired. However, in bodybuilding, mistakes cannot always be properly fixed, and when they are, we can see the great consequence of wasting time we had. Thus, it is very important to understand what are some of the worst bullshit you can do in your bodybuilding workouts and look for ways to avoid them.

1- Increase the load without proper support / assistance

Man arching his back on the bench press

We often feel that it is possible to increase exercise loads and this is excellent. We are performing a good number of repetitions, with good form, good execution and we feel we can do more. So, increased load is critical to continuing the body’s adaptive processes.

However, the increase in load can be very variable, ie it may be that with a small increment you feel absolutely no extra intensity and it may be that with the same increment you cannot support the weight.

Men training shoulders

Therefore, exercises, because they present their degrees of risk (especially free ones), need close monitoring, after all accidents can occur and that will be your first contact with an unknown weight, which can increase the risks of an accident. Depending on the case, more than one partner may be required (such as squats or very heavy bench presses).

2- Take the dumbbell behind the head to do extensions and triceps

Man doing the french triceps

Dumbbells can be very versatile as they are capable of training any muscle group, including the triceps brachii. However, as it is a free exercise, you should take it to the start position of the exercise, ie for movements such as the French triceps behind your head. When we do this unilaterally with a dumbbell, the shoulder load X stress is low and injury is virtually impossible. However, when we do this bilaterally, with both hands and a dumbbell, the load is much higher and the need for an external rotation of the humeral head in the glenoid cavity, along with shoulder circumference, is extremely prone to injury or injury. in the shoulder ligaments,

It is no coincidence that many professional bodybuilders avoid the French triceps with both hands, precisely because of this need for unwanted movement. If you decide to do this great exercise, it is best to always have someone put the dumbbell behind your head and also remove it at the end of the exercise series, ensuring safety and ensuring unnecessary and unnecessary energy release.

3- Train only using apnea (Valsalva Maneuver)

Woman using valsalva maneuver

The valsalva maneuver (MV), also known as the “forced apnea”, is a breath-holding movement that increases intra-abdominal pressure and also forces an attempted expiration which is blocked. Among the aspects observed in MV is the increase in momentary blood pressure, increased cardiac output, among others. Its goal is to stabilize the core region, assisting in strengthening, increasing blood flow to the brain and increasing blood pressure in some cases where it is necessary by the propensity of hypotension and fainting (as in very high loads to be elevated). ). This is a technique widely used in Powerlifting.

However, when it comes to bodybuilding or even when it comes to bodybuilding for quality of life, we must understand that it is not always convenient to train the basis of the valsalva maneuver. This causes the muscles to receive less oxygen and have a shorter work, especially using the lactic and lactic anaerobic pathways. In addition, those who train with waltz maneuver only fail to achieve longer sets, which in some cases are necessary. With the elderly, hypertensive people, or people who are prone to hypertension, the wrong waltz maneuver can be harmful.

Therefore,  always try to maintain proper breathing during movement, focusing not only on lifting the load, but focusing on your entire body, including the way you breathe. This is what will aid in muscle oxygenation.

4- Use unusual exercises without knowing their biomechanics

Man doing leg press with one leg

There are endless exercises and endless variations of these exercises in bodybuilding. A change of angle, a different amplitude, a different technique or positioning of limbs and all the difference is made. That’s why bodybuilding is so magical and individual: When we can adapt what suits us best, coupled with what we need to improve in our bodies, the better the results.

Among the many exercises that exist are the usual ones (bench presses, bench presses, paddles, deadlifts, free squats, leg presses, biceps curls, triceps extensions, etc.) and not very usual as proposed variations of these movements. These variations can count on numerous modifications in how to perform a movement for a particular purpose that can be work in a specific region of the musculature, a way to increase intensity without increasing the weight of the exercise, a way to recruit balance and so on.

However, these variations require proper functional and biomechanical knowledge. Many people in the gym look at professionals or other people performing certain moves and want to do the same and try to do. The result is that they, in most cases, do not have the proper knowledge of the exercise mechanics and / or the technique being employed in the exercise.

It is important to vary the training yes, but just as important is to know that if you start to perform incorrect movements in bodybuilding, the damage will be much worse than the benefits and you will not have good results.

Always seek help from properly trained and qualified professionals, and when in doubt opt ​​for the basics. At least that way, you don’t risk going so far as to get an injury that makes it impossible for you to continue your weight training.

5- Use unnecessary amplitudes

Man in development

Exercises with good amplitude are fundamental for a good development in bodybuilding, especially when we talk about beginners, because we can not addict them to perform partial movements all the time. However, just as exercises with good amplitude are fundamental, they can be a double-edged sword when performed with unnecessary and / or excessive amplitude, which makes the cost-benefit of performing them not convenient. It is obvious that you need good amplitude both to develop the muscle completely (from its origin to insertion) and not to cause asymmetries, shortening and so on. However, this should always be done with caution and with proper knowledge of what is being done.

Let us use, for example, lateral elevation sitting or standing with dumbbells (shoulder abduction) as an example: When we abduct the shoulder, in the frontal plane, the anteroposterior axis (Z axis), the main activation of the supraspinatus, besides the lateral deltoid up to 90º, from 90º to 150º the deltoid has an inactivation and the serratus anterior muscle and trapezius begin to act and, finally, the spine has great action from 150º to 180º. As we can see, the lateral deltoid, which is our focus of work in this exercise, has a very small action after 90º of abduction, being unnecessary and causing problems related to supraspinatus compression above that, besides the impact of shock to the humeral head in the glenoid cavity.

Another good example that we can use is the crucifixes excessively valued in the eccentric phase of the movement (descent), because when performed excessively, it even lengthens the pectoral beams, but activates the shoulder too much and carries a risk of much larger injuries.

It is different, for example, from the squat proposed at 90º for healthy people, where LACK OF AMPLITUDE is harmful, overloading the knee joint, the patella, among other structures and not requesting the buttocks and hamstrings.

And of course infinite are the movements. Therefore, you should always anticipate a cost-benefit ratio of what you are performing and realize the activation and angulation of the muscle to be worked with each movement and focus on what best activates and brings you good security. Remember to always consult a good professional to answer your questions!

6- Ingest carbohydrates during training

Many people find that eating carbohydrates like maltodextrin, dextrose or even waxy maize during training will have good benefits. What happens is that this theory is somewhat inappropriate. Take into account that even faster than other carbohydrates, these also take time to be digested and metabolized, not being enough time to enjoy them. In addition, this practice increases insulin secretions, inhibiting the release of GH (which occurs strongly in intensive training) and impairing lipolysis as well. In addition, nausea, abdominal discomfort, dizziness and rebound hypoglycemia may occur.

Man drinking a shake after training

It is obvious that in some cases, in prolonged exercises, usually aerobic, carbohydrates (liquids or gels) are used during physical exercise, but this is not the case with bodybuilding, which is much shorter training.

Therefore, the ideal is always to drink enough water during your bodybuilding workouts. Of course, by drinking only water, you will be able to properly hydrate your body and not risk any possible “side effects.”

BONUS TIP – Try to do everything yourself

A classic mistake in most people is that they can do it all by themselves… They think they can work out on their own, just by searching the internet, they think they can work out on their own, they can work alone, and so on. When in fact, this is untrue, after all there are several professionals for this and it takes years of study to learn each of these professions.

However, there is a method that can accelerate learning using the experience of a professional that will be passed on to you. It’s a way for you to be able to “do it all yourself,” but you’re not really alone. You will have a professional, such as an experienced bodybuilder, he will pass on this experience to you about food, training, rest and so on. This will save you learning because you get chewed up on what works, preventing you from wasting time on what doesn’t work.


The more we go wrong in bodybuilding, the worse our results will be and the more likely we are to get setbacks such as injuries. Therefore, knowing some of these classic errors, we can correct and avoid them, getting better results with a safe exercise practice.

Remember never to trade the right for the doubtful, opt for the basics when you have questions and seek the help of a properly trained and qualified professional.


Leave a Reply

Your email address will not be published. Required fields are marked *