gym mistakes

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 myself was a victim.

It doesn't matter if you want to lose or gain weight, having a fixed goal is vital to get results.

Constantly changing your mind not only hinders your progress, you also end up stagnating, stuck.

For muscle mass gains, 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 what you ingest.

It is normal to gain weight and lose some muscle definition.

To avoid this loss, choose well the quality of carbohydrates, lipids and proteins.

Always try to eat as clean as possible and avoid processed foods.



It's no secret that protein is essential for building muscle.

This macronutrient provides the raw material that can be used for muscle growth.

But what about carbohydrates and fats?

The problem is when nutrition revolves 100% around protein and leaves out other macronutrients.


It must be remembered that carbohydrates are the macronutrient that the body uses for fuel during exercise.

Therefore these are vital to aid in protein synthesis in muscle tissue.



This is the biggest mistake anyone can make in a gym.

By “training with the ego”, I mean using too much weight sacrificing your posture/exercise biomechanics.

The only thing you will achieve this way is an injury and delay your progress.


Muscle doesn't understand the difference between lifting 10 pounds or 100 pounds, what they do recognize is 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're not misreading, for your muscles to develop and grow you need sleep.

If you think muscles grow when you're in the gym, I'm sorry, but you're wrong.

Hypertrophy training causes microscopic injuries that help to form new tissue and muscle fibers, which means there are more fibers to recover.

In other words, during your 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 hardest work is when you're 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 over the weekend will drive 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 you shouldn't go out or have fun.

What I'm talking about is self-control and knowing what you really want.

One drink won't do you much harm, but if this drink is joined by many others 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.

Therefore, when you drink alcohol, your body will muster all efforts to eject it from your system as quickly as possible.

This causes important processes such as nutrient digestion and protein synthesis to be delayed or not carried out fully.



Every day I am asked this question: “What are you taking???”.

From the beginning, there is an error in the correct order of questions.

I don't blame them, but lately I've 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: 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 thoughts on “6 Erros que podem estar a sabotar os teus ganhos”

    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 find myself in – definition, maintenance or increase in muscle mass – I start to include other supplements, let's say, less essential.

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


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