💪 8 Bodybuilding Mistakes That Kill Your Gains

We're celebrating Mardi Gras the traditional way in today's Ripped Report with the customary exchanging of workout tips and bodybuilding news. (Wait ... that doesn't sound right.)

Before we start: Today's newsletter is presented by OUTLIFT pre-workout from Nutrex. Use the code “Outlift20” at checkout to get a 20% discount on your next order.

The life of a bodybuilder is meticulous, and even one mistake can toss a wrench into your progress. Here’s how to fix some of the most common bodybuilding blunders.

There are a lot of back muscles to concentrate on during training, and our how-to guide provides a blueprint for hitting (and growing) them all.

Though the Olympia isn't until November, competitors are already qualifying for the big show. See the latest athlete to punch their card to the premier contest in the sport.

WORKOUT TIPS

Avoid These Bodybuilding Pitfalls

Whether you’re a bodybuilding newbie or have been going at it for years now, it’s important to realize that everyone makes mistakes. Even the most seasoned physique pros aren’t immune to nutrition miscues and training faux pas.

So if you’ve hit a plateau recently and don’t quite know where you went wrong, you’ve come to the right place. Here, you’ll learn all about the most common bodybuilding mistakes to avoid — and how to correct them.

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TRAINING

Hacks for a Bigger Back

The back is an extremely juicy piece of real estate for muscle growth. Not only does it have some of the largest muscles in your body, but it’s also composed of many smaller parts. Altogether, this offers you a programming dream to construct any number of “back days” for the foreseeable future.

With any muscle group, there are a ton of effective strategies to customize your workout and plenty of crucial training keys to maximize your results. Below, you can dig into the meat and potatoes of muscle growth and learn how to train your back for maximum hypertrophy with our in-depth guide.

CONTEST RESULTS

Kongthun's Olympia-Worthy Win

It may only be February, but bodybuilding competitors are already working to qualify for November’s Olympia weekend in Orlando, Florida. And this past weekend, another athlete qualified for the big show by winning the 2023 Musclecontest Japan Pro.

At the contest in Kawasaki, Japan, Nittaya Kongthun came out on top in the Bikini division, punching her ticket to the Olympia showdown later this year. She was tailed by runner-up Sara Choi and third-place finisher Ana Paula Baggio, who both need to win a show outright to earn their Olympia spot now.

THE DROPSET

The 411 on BCAAs

• Do BCAAs actually help you build muscle? We dive into how these amino acids benefit you in the gym and where to find them.

• The clean & jerk is a classic Olympic lift that can boost your total-body power. Here’s how to nail the form.

• Jordan Rubin, founder and CEO of the Garden of Life supplement and vitamin company, recently appeared on The Mike O’Hearn Show to talk about the importance of leading by example in terms of nutrition.