Os 10 maiores erros de iniciante na musculação

Beginners, they believe that the adaptation training, it's a waste of time, and this is not cool. That's why this is the number 10 on our list, why? Why during an adaptation workout, we we created a favorable scenario for precisely, you can enter the intermediate and render training.

For example, we do more repetitions, we repeat the same group more times in week, and all this why? To just, you stimulate the neuromuscular, which is very important the regulation of electrical impulses, for you do the bodybuilding movement right. So, who will learn the bench press easier, to be able to go with him to the fault?

Who does the bench press once a week, with eight movements, or who does three times a week, with fifteen movements? So, that's where one of the adaptation training principles. Not to mention to preserve injury and things of this type, so don't skip the adaptation training.

There you too achieves hypertrophy results. AND you also get good results clicking disliked and signing up for channel, because this video here I will talk 10 errors, that is, this one plus nine beginner that you can commit. Due to numerous requests, I will make my Black Friday sports consulting, perfect?

10 people and that's it! More information here in the comments. Mistake number 9: being ashamed.

Folks, one cannot be ashamed of being a beginner, because everyone has already gone. "Ah Leandro, but there is a guy who is big and he azucrine. "Yeah, he's a poor guy, because he forgot his origin.

He doesn't respect nor the past itself, because when he disrespects you, he is disrespecting a condition that he already had. So, forgive him, he's a person to evolve, to improve intellectually and you now physically. So, mistake number 9 is having shame.

Some people say: "Ah, I I'm not going to the gym, I'm going to start at home, I I will lose weight first. "Don't do this, go to the gym, calm down, swallow it. There will be people there, who will want to help you, who will want your good, for example, this video that I'm doing, it's for you beginner.

I could speak only of an intermediary and advanced, but no, I saw, Thu, so I mean, there's people like that inside the gym, who want your good. So, don't let one or two, who need a social improvement yet, you sadden, right? Go to the gym yes, don't care about your weight, if you're too thin, very fat.

There is where you will get the fastest evolution, for you to change the your body. Error number 8: that individual who has a little bit of overweight, he enters the academy and says: "Beauty, I entered. start I gain muscle mass, anyway.

Is it true Leandro? " true, and then he takes it and says: "So I'm not going to reset the carbohydrate, to end the fat, enjoy of this beginning ", and really, if he does this, it will gain muscle mass and lose fat. However, he will win a lot less muscle mass than it should, and this process of zeroing the carbohydrate, unfortunately it will leave him longer in adaptation.

Why? Because if recovery is worse, his training is less quality, so it takes longer to get out of adaptation. Analyzing a long term is not welcome, so when you start training when you go back to training, do not start with zero carbohydrate.

Can go down, you can make a deficit, but take it out 300, 500 calories, so yours fat percentage will drop more. "Why Leandro, if I'm going to eat more calories? "Because a percentage is over the total weight if you gain more mass muscle your percentage drops more, because you have more weight, and it on top of total weight.

So, don't make that mistake. AND this I have already explained in other videos here on the channel, whenever you have a doubt, do this exercise: Leandro Twin + theme, here in the search bar. You will find a video of me about.

Mistake number 7: believing that supplement is a magic formula for success. Guys, supplement and food in a way concentrated and or isolated. I need vitamin C, 500 milligrams.

To achieve this, I need 10, 15 oranges, then I burst my quota of carbohydrates, so I'm going to buy vitamin C that has no presence of carbohydrates. "Leandro Twin, I do not overflow my quota carbohydrates! "Perfect, but there are 15 oranges, 15 oranges in BULKING for me not going well, so I'm going to use vitamin C.

But if I can send the orange in this quantity, if it fits us my macros and in my taste staff, the supplement is not necessary. This is the same for almost everyone basically speaking so if you have good care of your diet, you don't need supplements. If you put supplement on a bad diet, it won't advance, it will not plug the hole.

Because the supplement it may be insufficient, it may be the supplement you don't need. "Ah, lack carbohydrate, I'm using supplement of protein. "Terrible, so don't spend that much with supplements, invest in food in first plan.

Number 6: the antagonist that. Some people think like this: "Ah, supplement is food, so I can keep everything with, with food and everything right. This supplement sucks, and the supplement seller just wants to cheat me.

All the industry is cursed, personal has partnership, the nutritionist has partnership. Supplements are disgusting. "No, neither is it so guys, as I just explained.

O supplement he has his role, he is good, what you can't do is think he's a miracle, but you also can't find that he is useless, that he can never to help. A creatine supplement, is normally welcome for 95% of marombeiros, why? Because for you get 5 grams of creatine, you have to consume almost 1 kilo of meat red.

1 kilo of red meat will have more than 200 grams of protein, most individuals with the famous 2 x gram kilo, that is, of protein. A person of 90 kilos, will use 180 grams, realize? She wouldn't be able to get the creatine anymore of red meat.

You will say: "Alright Leandro, I weigh 100 kilos, 5 grams of creatine, it is not? Okay. "Only if you want to eat egg?

Then you already have to take some of the meat, because if you don’t burst protein, so creatine is welcome. So, don't think that it's a miracle, but also don't despise it. Error number 5: when the person enters, they want change, perfect, I think it's great, congratulations.

To want to change, is to want the perfecting one's own being, fantastic. And the person wants to evolve fast, fantastic again, who doesn't want to evolve fast? But, however, what happens?

People already want to take hormones from face. He's a person who sometimes doesn't know perfect bodybuilding movement, it's a person who does not know his own body, is a person who will sometimes do for counts diet and training, is a person who does not knows the hormones you want to take. So, the chance of failure is very big.

In this beginning, it is natural, you will evolve well, with a good diet, a good training will be all right, I I guarantee it. So, don't think about hormones right now, don't think about steroids anabolic steroids for now. Error number 4: think of, that you just look at understand the movement.

I'm gonna explain. "Let me see the guy doing the bench press. Ah, beauty, I already know how to do the bench press.

" No, it is not so. Make a comparison: sees Neymar kicking a ball, now go there and kick just like him. You will say: "No Leandro, you have to train for this.

" Michael Jordan, basketed. You didn't you see the movement he made? Copy and hit the basket.

"No, I don't think I can. " "One punch, I see Anderson Silva here and he punches, I see that he throws the trunk. "Perfect, copy the movement!

"No, you have to train. " Bodybuilding is the same thing, if you created something to believe, that weight training is a bodybuilder sport, which is the donkey, who strives and to pull a cart and gave, just push it up and up low. It's not personal, movement takes years, you can have it on your own, personal, not matter, it will take years until you get to your improvement.

It's been 10 years since I training, "Yeah? It doesn't look like Leandro", it's very funny you, but I've been training for almost ten years and we're always . .

. damn, I I perfected a little more, look, felt. So, it's something that is constant, this is cool about the sport, so for you who beginner watch the videos, learn the movements.

But don't think that you will look and do and all right. It takes time, you have to do the exercise. Is for help with that, there are the playlists here channel.

It has a training-only playlist, where I give several movement tips, so you pull here, sit here, look at your elbow. So, that's it, don't forget to see the playlists here on the channel. Run a marathon instead of Netflix.

Fantastic Netflix, but one day changes the marathon of Netflix for a video here from my playlist. It's one thing to do well for you, for yours self-esteem, for your result, so check here on the channel. Error number 3: train too much.

So again there is beginner who enters, he wants, he wants end it all and want to eat at the gym, because he is motivated, now he will and closed, show. However, less is more, and when I say that, it doesn't mean that "So I'm going to do a series, I'm leaving for home ", no, what I mean, is that excess is bad. So, we need to get it right here, if the people do less, we will have less stimulus and with less stimulation to people have low response.

If we do more, we have an OVER, a super stimulus and this super style generates few results, equal less and with the aggravation of being able to generate injuries. That is, if you get injured, you don't train, so don't have this idea, how much more, more results. I say for you, I already spoke in a video here on the channel, "the 5 mistakes initials, which I detect in my new students in one week ", and the first mistake is to train too much.

Most of you train wrong for more, and I I think it's incredible, but it's explained: a lot motivation, little guidance. So let's go get it right. Error number 2: the same thing again.

"I entered the gym, now go, closed. "And then the person enters in an athlete routine. Eats every two hours, no more salt in the food, training: an hour a day, an hour of cardio, I will take hormone, look I'm going to sleep, already it's midnight, midnight and one no, I will sleep midnight.

Get into a routine of athlete. The athlete lives for that, he already has maturity, has been in this for a long time, he already understands his mind, the answers, and then come you with a month training and want do the same. Guys, this is not sustainable!

"Leandro Twin, I can do it. I can do it quiet 1, 2 months. "Alright, let's go talk in the next one or two decades, how about?

Now, think the way you are going now for two decades. "IS, it seems to me that in 20 years I will not make it. " So, if you already think that in 20 years, will achieve something, it is because she it's unsustainable, so you already have to see this.

So, don't think about becoming a top athlete. Go calm, do the your training, do your diet, take care of yourself, you don't have to be an athlete, not now. If one day you become an athlete, your energy will be mobilized for this, your instinct will ask for that.

You will look to the stage and will say: "I want to be a athlete. "But most of you, by my personal experience, do not want to be a athlete, because most when they think in being an athlete says: "No! " Perhaps you are that person, and another majority who thinks about being an athlete says: "Leandro, I I want to be!

"In the first competition, first preparation gives up, because it is blurry, it's difficult. So, think straight. AND mistake number 1: ignoring aerobics.

Both endomorphs and ectomorphs. The endomorphs they can say: "Look, I already spend on weight training, calories, so no I need cardio. "No, you need cardio, perfect?

For you to generate more expenses, a good cardiorespiratory, it's really cool for you, for your health, for yours hypertrophy training. Because one free squat, it is very common you fail the cardiorespiratory before to fail the lower limbs. This in bodybuilding cannot happen, and the ectomorph, thinner as he is, he doesn't have a good conditioning, necessarily cardiovascular, so aerobics for beginners both who want to gain weight, how much losing weight are welcome because improve the quality of training hypertrophy and also improves the insulin sensitivity.

And the insulin sensitivity is a factor determinant for mass gain muscle cleanly, or the loss of fat preserving or gaining mass muscular. Another thing that makes you gain mass muscle and fat loss is, click here I didn't like it, because it motivates me to do more videos and like me I live from that, I believe that can bring something to you. But you will only know about this little thing if you subscribe to the channel, then click on like and subscribe here on channel.

I will now indicate a video here for you to improve the quality of your training, so how about we understand according to electromyography, which are the exercises more efficient? That's what this video is about, not forget to check the playlists of channel and now keep this video.