One of the biggest mistakes people make when starting a new workout routine is overtraining.
If you do not give your muscles the proper time to recuperate, you will not be able to lift to your maximum potential your next session. Contrary to what many people think, your muscles grow during rest, not while you are working out.
It’s great to be excited to start a new workout routine (I will be posting my workout routines in a couple weeks that have helped me gain 30+ lbs). However, you need to be mindful of overtraining, especially if you have not lifted weights in over a couple months. Overtraining can lead to injuries, which can be a huge setback, both physically and mentally.
The most common injuries due to overtraining occur in the:
Shoulder injuries are especially common, so take special care never to train shoulders if they are sore. Grouping muscles together helps limit the risk the injury. It also fatigues your muscles faster, thus decreasing the amount of time you have to be in the gym. Here is how I group my workouts:
- Chest, Shoulders, Triceps
- Back, Biceps
Grouping these body parts together leads to the most muscle growth. For example, the bench press will work your chest, shoulders and triceps. The barbell bent over row will work you back and biceps.
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