If you are riding this you are probably in the situation when you have no idea what to do to build your dream body. Well, today is your lucky day because I’m gonna tell you what to avoid and what you need to do instead. So let’s get started!

Mistake #1

Not eating enough.

This is on of the most common problems.

-But Serge I eat enough!

-Well, then it isn’t enough if you start drinking a whey protein shake before workout it is not enough at all. You really want to be in calorie surplus. But that also doesn’t mean that you should order a pizza, burger every day. There is a difference between good and bad calories, so you want to put attention on your macronutrients(protein, carbohydrates, fat).

You need to calculate your calories in the way you are in a small surplus, overlays you are gonna gain too much fat and this isn’t that you need. It is very easy to do it just by downloading an app, for example, I’m using myfitnesspal.

Mistake #2

Overtraining.

Well, that was something that I still have problems with. This is that moment when you are so motivated that you can’t even stop. You are 100% in your training and if are doing calisthenics you will know it even better, you are learning new moves for one, two, three hours and still can’t stop. From the one side, it is good because it shows your motivation and that you really want it.

People always think that more is better, but when it comes to training it isn’t better at all. The only good thing is the right training and the right amount of it. And it is like a circle, you try more you fail than you try more it doesn’t work then you try more and more and you can’t stop. You need to remember that the muscles grow in the time between workouts.

Mistake #

Undertraining.

This is something that I see A LOT in the gym, there are guys that come and go home in the same way they come, what I mean with that they are not working at all. They are just counting their reps, but I think that it is easy to understand that you need to have an intensity in your training to be able to build muscle. You really want to give all of you, it is like you want to lift a car on the last rep. And no, it is not overtraining, it is effort. People also try sometimes to avoid the hard exercises and I’m sure that it isn’t gonna help them in any way.

Mistake #4

Not enough sleep.

As I mentioned that you are making gains in time you are recovering between workouts and so, sleep is very important.

Sleeping 7-9 hours per night is similar to fasting nad it comes to muscle growth. However, eating just and this is catabolic to muscle growth. However, eating just prior to sleeping can help to reverse this process and increase protein synthesis. Protein synthesis does occur under conditions of sleep but it occurs in the gastrointestinal tract, not the muscles.

People also think that supplements are gonna bring them to the dream body. Well, the truth is that they are just are gonna help you to get there it doesn’t mean that you can’t build ultimate physique without using supplements. But why should I take them? It makes it easier to fit your macros, for example, you don’t need to eat a tonne of meat to get your protein. You want to be sure that you are not doing the mistakes that I mentioned, before starting taking supplements and if you do, try to balance them with the rest of your nutrition.