Every time you walk into a gym, your main goal should be to push yourself to the limit in order to produce the results they are persistently chasing. It is for this reason that certain pre-workout protocols have become so popular within the fitness industry.

The problem is that people sometimes get these protocols wrong and end up doing more harm to their training than good. In this article I am going to run through 4 of the most common pre-workout mistakes and how to avoid them.

1. Overdosing On Pre-Workout Supplements

Pre-workout supplements have been designed to help increase energy levels, muscular endurance and strength, mental focus and nutrient and oxygen delivery to the worked muscle. Not only will these help to fuel your workout while you are busy, but they will also help with the rebuilding and repair of damaged muscle tissue thereafter.

The problem is that a lot of people tend to think that if they take more than the recommended dose, they will get better results. Sadly, this is not the case. Instead of reaping the benefits, the user may be left with nothing more than a rapid heartbeat and a strong feeling of anxiety which will lead to diminished workout performance.


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2. Over-Eating

Having a high-carbohydrate meal before a workout is a great way to ensure that you are fuelling your body with the necessary nutrients to help you push through an intense training session. The problem though is that there is a point of diminishing returns where if you eat too much before a workout, you much end up feeling sluggish and even have an upset stomach during your workout.

So make sure that you eat at least 60-90 minutes before your workout and have something small, yet reasonable like a banana or a small bowl of oatmeal which provides slow-digesting carbs which will provide a sustained release of energy.

3. Performing Incorrect Warm-Ups

We all know that it is necessary to warm up prior to an intense workout, but performing the wrong warm-up can actually hamper your workout or worse they could lead to injury. This is especially true with stretching.

Performing a static stretch on a cold muscle can actually cause severe damage, but not just that, studies have shown that static stretching prior to a workout can actually inhibit optimal muscle strength meaning that you will not be able to push as heavy. For this reason, it is advised to rather warm up with dynamic stretches and a few minutes of light-medium intensity cardio.

4. Napping Too Long Before A Workout

While not many people have the luxury of catching a power nap before their workout, those lucky ones who do often tend to nap for too long prior to their workout. Having a short nap before your workout can help you to recharge your body and mind just enough to give that extra bit of energy and focus you need to really smash the weights.

However, if you nap for too long (30 min or more), you may end up feeling lethargic when it is time to get up and hit the gym, meaning you will probably not be able to train at optimal levels. So if you do decide to have a power nap, make sure to only sleep for 20 minutes in order to re-energize.

While these pre-workout faux pas may not seem like a big deal, in the long run they may end up slowing your progress which could leave you frustrated and ready to give up. So make sure you get the most out of all the hard work you put into your training and avoid these simple missteps.


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