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The Conflicting Effects Of Creatine & Alcohol On Growth
Don’t let poor decisions ruin your chances of growth.
If you’ve come here, then you enjoy two things: building muscle and enjoying a beverage, but knowing the conflicting effects of creatine and alcohol is important as this will have consequences to your muscle growth, and ultimately your overall gains. For many of us, we supplement with creatine to see that added strength and size. We also may enjoy a beverage or two once in a while to relax, maybe watch a sports game, and just unwind from our hectic schedules. But just how much do alcohol and building muscle mix?
Creatine is a widely researched supplement known to increase strength and size. While this is mainly found in a powder form, there are those products that do contain pill forms of creatine. With many different kinds, creatine monohydrate seems to the most popular for its ability to absorb faster. Also widely studied is alcohol and its effect on our bodies as a whole. While it is fine to enjoy a beverage or two in moderation, knowing what this can do to you and your gains is important, especially for those of bodybuilders.
Let’s take a look at the conflicting effects of creatine and alcohol so we know what we need to do to continue to see great gains. It isn’t worth having a bad workout because you drank too much, and it isn’t worth sacrificing recovery and limiting your gains.
Creatine: What It Is, Benefits & More
Creatine is an amino acid found in your muscles and brain, and as a supplement, is widely researched. What this does is essentially takes your body’s energy source of ATP and through a long process, restores what is depleted. During a workout, your body uses ATP for energy and ADP is a useless byproduct left over. Creatine takes ADP and turns it back into ATP to be used for useful energy come your next workout.
Creatine works to promote strength and size, boost athletic performance, improve your metabolism, and increase cognitive function. For those athletes who supplement with this, creatine is a trusted product to really elevate training and performance for better results (1,2,3).
Check out our list of the Best Creatine Supplements for more great muscle building products!
How Alcohol Affects Your Muscle Growth
Enjoying a drink can be nice, but in moderation is absolutely key. Alcohol is one of those things where a couple drinks can be a good time, but anything more can just turn into a nightmare. When it comes to building muscle, alcohol can actually have limiting effects that you should know about. When it comes to protein synthesis, for example, alcohol can have a blocking effect which leads to a reduction in muscle mass.
Let’s look at testosterone for a minute. Testosterone is necessary for growth to take place and is a highly important muscle building hormone. Alcohol can seriously lower your testosterone levels which means that protein synthesis is prohibited. It will also raise estrogen, having an opposite effect to growth (4,5).
So, alcohol clearly seems to oppose what creatine is designed to do. It is important to note that alcohol really does limit your growth, the real question would be by how much, although that is dependent on the individual.
Creatine & Alcohol: What Are The Conflicting Effects?
When it comes down to it, alcohol can inhibit the benefits of what creatine is trying to do. Creatine is designed to pull water into your muscles, but alcohol takes water away. This can lead to cramping, pain, among other negative effects. If creatine doesn’t have water to pull into your muscles, then it won’t do its job. This dehydration will limit growth and make you feel terrible all at the same time.
Looking at this from a baseline perspective, creatine helps with cognitive functioning and alcohol takes that functioning away. Creatine needs water to thrive and alcohol takes that away. Creatine wants to pull nutrients to benefit you and needs plenty to do its job well, but alcohol takes that away as well. What’s the common theme? What creatine wants, alcohol takes.
It is important to note that this may not apply to one or two drinks, or whatever your limit is in moderation. For those heavily drinking, the effects of alcohol can really limit your over time and completely negate the benefits of creatine. At the very least, you’re wasting money on an expensive supplement that isn’t doing its full job. Don’t let this happen and start to monitor what you put into your body. At the end of the day, you need to decide whether a little buzz or serious gains are more important.
Best Creatine Supplements For Added Gains
Now that this is established, looking to the right creatine supplements can be a game changer. It may seem daunting to walk the isles of the supermarket or scroll through endless pages online, but it is possible to find the right supplement. We took it upon ourselves to get a list together of the best creatine supplements to make this choice easier for you.
What we found was that Transparent Labs StrengthSeries Creatine HMB was the number one creatine for its cleanliness, benefits, ingredients, and pure overall value. However, the others on this list are also very good and our team took the time to only deliver the best for your gains.
Check out our list of the Best Creatine Supplements for more great muscle building products!
Wrap Up
You now have the knowledge to see the conflicting effects of creatine and alcohol and what this does to your muscle growth. It can be easy to get caught up in a good night and have a few too many, but realize this does affect your gains. Creatine is a great supplement and a staple in many routines, so look into a solid product, decide what’s more important to you, and really watch your gains grow.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Francaux, M.; Poortmans, J. R. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Avgerinos, Konstantinos I.; Spyrou, Nikolaos; Bougioukas, Konstantinos I.; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
Okwara, J.; et al. (2019). “Effect of alcohol consumption on testosterone, luteinizing hormone and follicle stimulating hormone levels in males residing in Nnewi Metroplois, Anambra state, Nigeria”. (source)
Walter, M.; et al. (2007). “Controlled Study On The Combined Effect Of Alcohol And Tobacco Smoking On Testosterone In Alcohol-Dependent Men”. (source)
Vote Now In The Generation Iron Bodybuilding Awards 2021
The judges have made their picks. Now it’s time for the fans to decide the best bodybuilders of the year.
On October 10th, 2021 – the best bodybuilders of the year faced off at the Mr. Olympia competition. While not the complete end of the season – it marks the moment that all bodybuilders shift gears and start focusing on qualifying for the next Olympia competition the following year. It is the event that all bodybuilding athletes strive towards winning.
Now that the Mr. Olympia has concluded and the judges have picked their champion winners, it’s time for the fans to decide their favorite and best bodybuilders of the year. Enter the 6th Annual Generation Iron Bodybuilding Awards.
How To Vote In The Generation Iron Bodybuilding Awards 2021
The GI Bodybuilding Awards contains 15 categories breaking down the best athletes of the year. Based off of a nominee list selected by industry experts, the final vote is decided by the fans. We may already have a Mr. Olympia champion in the form of Big Ramy – but who will the fans proclaim the best athlete of the year?
The GI Bodybuilding Awards do not only have options for the best overall athletes of the year. It also has the best in specific categories such as Most Improved, Best Up-And-Comer, and Best Posing Routine.
We’re also proud to announce two new categories this year – Strength Athlete of the Year and Pro Fitness Performance of the Year.
You can see the full list of categories below:
Best Male Athlete
Best Female Athlete
Best Arms
Best Legs
Best Chest
Best Back
Up-And-Comer Of The Year
Most Improved
Best Posting Routine
Most Shredded Bodybuilder
Strength Athlete of the Year
Pro Fitness Performance of the Year
Guru Of The Year
Personality Of The Year
Influencer Of The Year
The voting system is simple. Simply sign up to the 6th Annual Generation Iron Bodybuilding Awards and get exclusive access to our voting page. On the voting page you have a multiple choice selection for the nominees across all thirteen categories in the awards.
If you need a reminder on the 2021 bodybuilding season, you can check out our official recaps for the biggest events of the year below:
How To Vote
Sign up below and get exclusive access to cast your vote and have your voice be heard on the best bodybuilders of the year across 15 different categories.
Cast your votes today through December 31, 2021 to decide the FAN CHOSEN winners of 2021! After we tally the votes – the winners will be announced in January!
Eddie Hall Trades Punches With “Britain’s Fittest Man” Ross Edgley
Eddie Hall and Ross Edgley test their ab strength in recent training collaboration.
2017 World’s Strongest Man Eddie Hall and ultra marathon swimmer Ross Edgley teamed up for some epic training. During the session, the two traded punches to the midsection for a bit of old fashioned body conditioning.
After getting injured back in July, Eddie Hall was forced to put his long anticipated battle against rival Hafthor Bjornsson on hold. It truly was disappointing as both men did a great job to hype up the event. It didn’t hurt that the two had some genuine bad blood as well. That always adds a little bit of spice to the proceeds. But while he may have been unable to box Bjornsson, Hall would do his best to heal up, striking up some very interesting deals along the way.
Now that he’s once again at full strength Eddie Hall has gotten back in the gym and his doing his best to prepare for his showdown with his chief rival.
Little pad work today taking a break from sparring… My left arm is back to full strength and some??Nice to see all the hard work I’ve been doing on explosive power come to fruition.Feeling super confident and can’t wait for a date for the fight?! @coresportsworld ??Thor get your tattoo artist ready boy ?
When he’s not busy prepping for the boxing match with Bjornsson, Eddie Hall is collaborating with other professionals in the fitness realm. Most recently Hall joined forces with Ross Edgley, one of the fittest humans on the planet. Many even consider him to be the fittest man in Britain and with good reason. Anyone who can swim 1,780 miles has to be in insanely great condition.
Trading Shots
During their training session both Eddie Hall and Ross Edgley had the brilliant idea of trading body punches. It’s not at all uncommon a thing to see in combat sports training camps. After all, body conditioning is a necessary function of being a fighter and that’s exactly Hall’s intentions.
The two posted their training session on YouTube. Each man hung from a pull up bar while the other threw some fairly decent punches to the midsection.
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What do you think of Eddie Hall and Ross Edgley trading body shots?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
The Rock’s ‘Red Notice’ Is Now The Most Watched Movie On Netflix
Dwayne ‘The Rock’ Johnson now has the most watched film on Netflix.
Dwayne ‘The Rock’ Johnson quickly turned into one of the highest-grossing movie stars when he burst onto the scene. The former WWE superstar made an immediate impact when he began making movies and that is continuing over the years. Now, The Rock has transitioned to Netflix as well.
It was recently announced that The Rock’s most recent movie ‘Red Notice’ is now the most viewed film on Netflix. This movie has brought in 328.8 million viewing hours. This easily tops the previous record, which was held by Sandra Bullock’s ‘Bird Box’ at 282 million viewing hours. It took this movie just 18 days to break the previous record compared to the four weeks it took ‘Bird Box’ to reach the number.
At the moment, 50% of Netflix’s subscribers around the world have viewed the film. ‘Red Notice’ stars The Rock, Ryan Reynolds, and Gal Gadot. It was produced by Johnson’s Seven Bucks Productions and debuted on Netflix at the beginning of November. It is one of the top-10 films on Netflix in 94 countries.
This film was directed by Rawson Marshall Thurber. This is the third movie that Johnson and Thurber have worked on together, joining ‘Central Intelligence’ and ‘Skyscraper.’ Johnson plays an FBI agent who teams up with an art thief in order to catch a bigger criminal. Reynolds plays the part of the art thief and they are attempting to catch Gadot, who is the bigger criminal.
The action comedy was extremely successful out of the gate. It remained consistent throughout the month of November and will likely continue to put up some big numbers on the platform.
The Rock took to Instagram to celebrate the accomplish and thank all who have viewed the film.
“Holy shit ?Breakin’ out the @teremana ???
RED NOTICE is now the most watched film in @netflix history, officially making it the #1 ALL TIME MOVIE in streaming.
Previous record held by BIRD BOX in 2018 with 282 million hours viewed.With still 11 days to go, RED NOTICE has been viewed for a staggering 328 MILLION HOURS.
With an INCREDIBLE 92% GLOBAL AUDIENCE SCORE!!?????
And we have almost two weeks left of our global run to tally up these extraordinary and ground breaking metrics.
Love U guys and THANK YOU!!! ??”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Derek Lunsford Reveals The Machine-Like Specificity Of Training With Hany Rambod
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Derek Lunsford On Hany Rambod’s Intense Training: “It Was Almost Like I Had To Count The Breaths In A Day”
Derek Lunsford has been on top of the world in 2021 – specifically due to his epic win at the Men’s 212 Olympia. As a true passionate man of bodybuilding, his excitement has been infectious since winning the Olympia. And it seems that excitement and passion is matched by his extremely focused training ethic that earned him the victory. A big part of his training and diet routine came in the form of legendary trainer Hany Rambod. The two linked up just 10 months before the Olympia 2021.
In our latest GI Exclusive, Derek Lunsford goes into great detail his experience working with Hany Rambod. In particular, he reveals the machine-like specificity behind Rambod’s program. In no way meant as an insult, he expresses that nearly every single second of his life was calculated towards the final weeks before the Olympia. It was that level of detail, matched with his passion, that helped him break through to the next level and win the biggest show of the year.
Hany Ramod is well known as a legendary guru and trainer for many decades. His FST-7 program has been much touted in the industry. He’s also best known for coaching seven time Mr. Olympia Phil Heath. That same magic and talent was lended to Derek Lunsford. It was a typically shorter lead up time that Rambod is used to – but the two worked together to pull off an amazing feat by the time Olympia 2021 rolled around.
“He coached my mind just as much as he coached my physique,” Derek Lunsford stated in our interview. He continued, “That was actually the first thing he said was, ‘I’m a trainer first. I’m going to coach you and train you first – not just give you a meal plan.’”
Derek Lunsford then went on to explain just how hands on and detailed Hany Rambod was as they drew closer to the Olympia 2021:
“At the very end, I think that’s the biggest thing, the very last week things were very, very specific. The last two to three weeks I was taking notes, being very diligent, on everything I was doing. It’s almost like I had to count the breaths in a day it felt like. Not literally but it just felt like – every time I went to the bathroom or took a nap or did cardio or ate this meal or whatever… I was writing it down. Everything that went into my body or everything that I did physically was being calculated.”
What’s most inspiring about hearing Derek Lunsford talk about his intense contest prep, is how much he seemed to be loving it. Bodybuilding contest prep can be very grueling and bring out the worst in people’s moods during those final weeks. While this may have happened to Lunsford – in retrospect he speaks so lovingly and passionately about the entire experience.
That mentality is the kind of outlook needed to become a champion. It’s no wonder he was able to become the Men’s 212 Olympia victor. Lunsford speaks later in our interview about how excited he is for 2022. His successes this year was simply after 10 months working with Hany Rambod. As he noted earlier, Rambod typically takes more time with his athletes. So in Lunsford’s mind – there is no where to go but up from here.
You can watch Derek Lunsford go into extreme detail about his Olympia 2021 training regimen by watching our latest GI Exclusive interview above!
17-Year-Old Karlos Nasar Snatches 175kg in Training Session
Karlos Nasar matched the current world record in the 81kg division.
Youth powerlifting is something that is beginning to take some huge steps forward. The talent level is growing each year and it is because of athletes like Karlos Nasar. The 17-year-old powerlifter from Bulgaria has put up some big numbers and that continued in a recent training session.
In a recent workout, Nasar completed a 175kg (385.8lb) snatch. This matched the current world record in the 81kg division. the record is held by China’s Li Dayin. This lift obviously cannot be recognized as a world-record lift because it happened in training but it does not take away from the accomplishment, especially at 17 years old.
Dayin set the world record of 175kg during the 2020 Asian Weightlifting Championships. This competition in Tashkent, Uzbekistan. This was not the first time the record was broken. Previously, Lu Xiaojun set the originally mark of 172kg (379.2lb) at the 2018 Weightlifting World Championships. At the same competition, Mohamed Ehab set a new mark by a single kilogram.
Karlos Nasar could be the next big thing in the 81kg division. He is just 17 years old but has been a force in Youth competition. Nasar won back-to-back titles during the 2018 and 2019 European Youth Weightlifting Championships. He also won the 2019 Youth World Weightlifting Championship title in the 73kg division.
At the 2021 European championships, Nasar finished second but earned multiple Junior European records. He snatched 163kg (359.4lb) to set a record and completed a 206kg (454.2lb) clean & jerk. This added together for a total of 369kg (813.5lb). This came after Nasar was also victorious during the 2020 Youth World Cup.
Karlos Nasar has been putting up some big numbers in training recently. This means that there could be something special coming next time he steps on stage. Nasar has already matched the world record and could have some more time to get his numbers up even higher.
Nasar is one of the up-and-coming talents in powerlifting and has already made an impact at the Youth level. At just 17 years old, Nasar has plenty of room to develop and that is a scary thought for opponents. It will be interesting to see where he goes from here and what lifts are attempted at the next competition.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Arnold Schwarzenegger Issues Statement Following Passing Of Dave Draper
Arnold Schwarzenegger recently issued a statement on the passing of one of his idols.
It was announced on Tuesday that legendary bodybuilder Dave Draper had passed away. This is news that impacted many around the sport of bodybuilding and that includes Arnold Schwarzenegger. After receiving the news, the legendary bodybuilder took to Instagram to issue a statement on the passing of another.
Schwarzenegger discussed how Draper impacted his career when he first came to America. He was familiar with Draper’s work and even kept his magazine cover for inspiration. Schwarzenegger posted a heartfelt caption on social media along with a picture of the two of them.
“Dave Draper was an inspiration to millions of people all over the world, including me. He was one of my idols. In Austria, I kept his cover of Muscle Builder magazine on the wall above my bed for motivation, and when I saw him starring in “Don’t Make Waves”, I thought, “My dreams are possible.” When I got to America and finally met Dave, I learned his heart was as big as his pecs. He even hand-built my first furniture when I moved to Santa Monica, and let me tell you, he was talented.”
Arnold Schwarzenegger came to America and quickly became one of the best bodybuilders in the world. He connected with Draper in Santa Monica, CA. Draper had moved out West from New Jersey in order to train at a higher level. While out there, Draper connected with many of the top bodybuilders such as Schwarzenegger and Franco Columbu.
“Can you imagine meeting your idol and becoming his training partner and traveling all over the world together? I was in heaven. He couldn’t have been more welcoming, and he was a fantastic training partner who always pushed everyone around him in the gym to be better. He was an amazing writer and a great family man. I will miss the Blond Bomber, but his memory will always be with me. My thoughts are with Laree and the whole family.”
Draper made an impact on many throughout his career. Arnold Schwarzenegger is another bodybuilder who transitioned to the big screen and began a newsletter of his own. He shared plenty of experiences in his Instagram post and let his following in on the impact that Draper has early on in his career.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Casi Davis Profile & Stats
The biography, life, and accomplishments of Casi Davis
Casi Davis is a model and personal trainer based out of Miami with an incredible physique. She has a degree in International Business, but found her true calling with fitness, and has since grown a successful career and following online. She now uses her platform to promote herself and inspire her fans.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Cassandre “Casi” Davis
Weight
Height
Date Of Birth
135-145 lbs.
5’7”
08/09/1987
Profession
Era
Nationality
Model, Personal Trainer
2010
American
Biography
Cassandre “Casi” Davis was born in Mexico City and was both active and intelligent. She was driven when it came to school and would eventually attend an American high school upon moving to the United States. For college, she attended the University of Florida and studied business.
But her education wouldn’t stop there. Wanting to take her career even further, Casi got her Master’s Degree in International Business. With this knowledge and a drive to succeed, Casi began working as a marketing consultant as well as a model.
But eventually she would make the leap into fitness and a different career took off. Now with a huge following on social media, she uses her platform to inspire others so they too can reach their goals.
Training
Casi works out with a combination of bodyweight and weighted exercises with some staples being squats, jump squats, and barbell good mornings. Really working on toning her glutes and legs, Casi puts an emphasis on these muscles, and they have now become what she’s known for.
Lower Body Workout
Front Squats: 3 sets, 10 reps
Deadlifts: 3 sets, 8 reps
Curtsy Lunges: 3 sets, 10 reps
Side Lunges: 3 sets, 10 reps
Elevated Split Squats: 3 sets, 12 reps
Hip Thrusts: 3 sets, 10 reps
Core Workout
Each exercise is AMRAP in 30 seconds.
Crunches
Bicycle Crunches
Toe Touches
Reverse Crunches
Side Plank Hip Raises
Crunches
Side Plank Hip Raises
Russian Twists
In And Outs
Leg Raises
Flutter Kicks
Cross Over Kicks
Plank
Rotating Plank
Nutrition
Since Casi pays close attention to her physique, this all happens in the kitchen. Her diet is strict and consists of only the healthiest whole foods. These foods include things like fish, lean meat, low-fat cheese, brown rice, and green, leafy vegetables. Eating this kind of food keeps her lean, but also gives her the energy to fuel any part of her day.
Supplementation
As a part of our overall routine, having a solid supplementation plan is vital to see continued gains. While Casi uses her own supplements of choice, finding the right products is pivotal but can be challenging. For those looking to stick with some of the staple supplements, definitely check out protein powders, pre-workouts, intra-workouts BCAAs, and creatine, for these will cover all aspects of your workouts from beginning, middle, and end as you seek the best growth. To stay as healthy as possible and keep yourself inside the gym, look into super greens, omega-3’s, and a multivitamin to pump yourself with those essential nutrients.
How To Bench More Weight
Lift Heavier Weights Instantly
The bench press has been the benchmark for machoism for a long time. ‘How much do you bench?’ is one of the most common questions thrown around in the gyms by beefed-up bros trying to prove their superiority.
The bench press is a compound exercise and takes some time to get better at. If you’re gearing up for a contest or want to build a ripped chest on a schedule, this article will help you put a few extra pounds on your bench press.
Use Lifting Gear
Lifting accessories can be of great help in your workouts. Not only do they reduce the chances of injuries, but can also help you lift heavier weights. Lifting gear like wrist wraps, elbow supports should be a must in every serious weightlifter’s gym bag.
Modern weightlifting has seen the introduction of special bench press gear like the slingshot. Most people make the mistake of flaring out their elbows which can lead to a pec tear. Gym gear like slingshots can help eliminate this problem.
Perform Negative Reps
Negative reps are one of the best ways to increase your strength. You need a spotter to perform a negative rep. Make sure the spotter can handle the weights in case you fail a repetition.
Let’s say you have the target of lifting raw 200 lbs by the end of the month. Put on 200 lbs on the bar and ask the spotter to help you with the positive movement. Instruct the spotter to put in minimal help during the negative part. As you get stronger and feel more comfortable with the weights, eliminate the spotter on the negative and then the positive movement.
Ask for a Spot
Another way of getting stronger is to get a permanent spotter. Having someone to spot you gives you instant motivation and a confidence boost which can help you in lifting heavier weights.
If you don’t have someone to spot you at your gym, it is a good idea to sign up for personal training. Before you get yourself a personal trainer, read through this article. It will help you make a better decision.
Perform Heavy Isolation Exercises
Isolation exercises are a great primer for performing heavy compound exercises like the bench press. Isolation exercises allow you to have leverage by fixing a range of motion which can allow you to lift heavier weights.
You can lift heavier weights in isolation exercises as you don’t have to use your muscle stabilizers to balance the weights. Isolation exercises like the hammer strength chest press can help you in building strength which you can carry over to the bench press.
Fix Your Form
Many people fail to increase their bench press because they have the wrong form. Your form while performing the bench press has a big impact on how much weight you can lift. Following a powerlifter stance can help lift heavier weights.
Lie down on a flat bench with an arch in your back so only your shoulders and lower back are touching the bench. There should be enough space between your middle back and the bench that your hand could pass through it. Place your feet under your knees as doing this helps you in generating thoracic pressure.
How much do you bench? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
7 Reasons Why You Can’t Build Muscle
Reasons Why You’re Not Seeing Changes in Your Physique
If gaining muscle mass was easy, everyone would be walking around with 21-inch arms. Some people think getting a gym membership and hitting the weights a couple of times a week will buff them up.
Wrong expectations while joining the gym is the reason why most people drop out without seeing any changes in their physiques. If you have been working out for some time, but don’t see any positive changes in your body, this is the article for you.
Impatience
Bodybuilding will test your physical and mental strength. You can’t expect to transform your physique in a single week – or even in a month for that matter. You’ll be changing your physique one rep at a time.
So when you join the gym, be ready to put in the hard work and see some calloused hands. Although it might take some time for you to see the results, it’ll all be worth it when you do.
No Mind-Muscle Connection
Mind-muscle connection is indispensable in the sport of bodybuilding. While training you need to visualize what you want your muscles to look like. Bodybuilding isn’t about going through the motions.
There is a reason why gyms have mirrors. If you find it difficult to establish a mind-muscle connection, look at the muscles you’re training in the mirror and squeeze and contract the muscles with every rep.
A Lacking Diet
Your diet and nutrition play a big part in your transformation. You can’t expect to build a physique like Arnold while eating at McDonald’s. Design a nutrition plan while keeping your macro and micronutrients in mind. If you can’t do it yourself, take professional help. Because at the end of the day, you become what you eat.
Ego
If you’re new to the gym, ask for help from trainers or advanced lifters at the gym. No one expects you to know everything about proper form or training programs when you join the gym. Go out and learn everything you can from reliable sources.
Going too Fast
Many beginners make the mistake of trying to do too much too fast. Try making incremental progress. Don’t try to lift more weights every day. Focus on getting the basics right and build on from there.
No matter how hard you workout in the gym, your body doesn’t grow in the weight room. Give your body enough time to rest and recuperate. Performance athletes and high-level executives advocate sleeping for 6-8 hours a day to function at optimal levels.
Not Sticking to Your Guns
Many people make the mistake of switching training programs, supplements, diets too often. Bodybuilding isn’t rocket science. You’ll be better poised to make gains if you stick to the basics rather than hopping around.
You don’t need to try every fad that comes out in the fitness industry. A combination of compound and isolation exercises, a protein-rich diet and some patience and hard work is all you need.
Indiscipline
There will be days where you wouldn’t want to train, but still showing up for your workouts will prove your grit. You need to make a schedule and follow it with army discipline. Show up for your workouts at the same time every day, never miss a meal and take proper rest.
Are you happy with your gains? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.