6 Mistakes that could be sabotaging your winnings

Six common mistakes that may be hampering your gym gains

We all know that in this sport the details are central to the final result, however, that is not what I am going to talk about in this article.

These errors that I will list you, are big and serious mistakes, which must be corrected and that they may be compromising your goals in this sport.


In my opinion this is one of the reasons that most contributes to poor results, I was a victim myself. It doesn't matter whether you want to lose or gain weight, having a fixed goal is vital to achieving results. Constantly changing your mind not only hinders your progress, but you also end up stagnating, stranded.

For gains of muscle mass, it is understood that, for those who practice this sport requires 2.5 to 3.0 grams of protein per kilogram of body weight, more carbohydrates and lipids needed.


On the other hand, if you want to lose weight, you need to burn more calories than you eat.

It is normal to gain weight and lose some muscle definition. To avoid this loss, choose the quality of carbohydrates, lipids and proteins well. Always try to eat as clean as possible and avoid processed foods.


It is no secret that protein is essential for building muscle. This macronutrient provides the raw material that can be used for muscle growth. But then the carbohydrates and fats? The problem is when nutrition turns 100% around the protein and neglects the other macronutrients.

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It must be remembered that carbohydrates are the macronutrient that the body uses as fuel during exercise. Therefore, these are vital for helping in the synthesis of protein in muscle tissue.


This is the biggest mistake anyone can make in a gymnasium. By "training with the ego", I mean, using too much weight sacrificing your posture / biomechanics of the exercise. The only thing you will achieve in this way is an injury and will delay your progress.


The muscle doesn't understand the difference between lifting 5 kilos or 100 kilos, what they recognize is the time under tension. The longer the muscle is under tension, the better the results.

Don't worry about filling in the weight bar or using the heavier dumbbell, but focus on posture and muscle tension during exercise.


You are not reading badly, for your muscles to develop and grow you need to sleep. If you think your muscles grow when you're in the gym, I'm sorry but you're wrong.

Hypertrophy training causes microscopic lesions that help to form new muscle tissues and fibers, which means that there are more fibers to recover. That is, during the time in the gym you are “destroying” the muscle by micro ruptures.

With enough rest and adequate nutrition (high in protein and carbohydrates), the muscles are slowly rebuilt over the next few days.

If you don't sleep for at least eight hours, your body will not have enough time to recover and build new muscle tissue.


Many of you believe that going to the gym five times a week is more than enough to achieve the results you want. You have to realize that the most difficult job is when you are away. This is a 24 hour sport over 24 hours.

This is the typical scenario of those who do not take the results seriously: when the weekend comes, the diet does not matter, rest much less and do not even think about the substances that are taken. Believe me, forgetting your training regimen and eating plan during the weekend, will move you further and further away from your goals and targets. All the effort will be in vain, for a night when you forgot that this sport is 24 hours and not an hour and a half.


I'm not saying that you shouldn't go out or have fun. What I mean is self-control and knowing what you really want. One drink won't do you much harm, but if you add another drink to this drink and the scenario is repeated every weekend, you can say goodbye to any result.

Alcohol is treated as a toxin, a poison, by the human body. So when you drink alcohol, your body will do its utmost to eject it out of your system as quickly as possible. This causes important processes, such as the digestion of nutrients and protein synthesis, to be delayed or not carried out in full.


Every day I am approached with this question: "What are you taking ???". From the beginning, there is an error in the correct order of the questions. I don't blame them, but lately I have seen how people condition their results according to the supplements they take. When you start replacing your solid meals with supplements, you are making a serious and basic mistake. Supplements are to supplement and not replace.

If you use supplements without a good diet and training, I assure you that you are only losing money in exchange for zero results.

This article was adapted by Nuno Granja, the most recent member of the Ginasio Virtual team, take a look at his presentation on here!

If you have any doubts about any subject covered in the article, you can contact me via e-mail: [email protected] or through the comments area.

NOTE: This article was adapted and translated from Revista Muscular Development Latina, however I fully agree with it and I am an advocate that these are the most common and basic mistakes by which most bodybuilding and bodybuilding practitioners do not achieve their goals.

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4 comentários

    1. Hello March,

      There are two supplements that I consider essential and I use continuously throughout the year, which are Whey Protein (Whey) and Multivitamin. These never go off the diet.

      Then, depending on the stage I am in - definition, maintenance or increase in muscle mass - I will include other, say, less essential supplements.

      I also always have a pre-workout on hand for “urgent” times.

  1. Hello Nuno! What are the carbohydrate options you can leave as a tip for adding protein after training? hug and good job

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