This is a very useful article by Mr. Ryno de Korte for all those who are interested in working out.
Each and every time I visit the gym I see guys and sometimes girls make horrible mistakes when they work out. Everyone makes mistakes in the beginning and realizing this can improve your gains a lot faster. Let’s jump in and see what the most common ones are:
Not having a goal
You need have a clear plan of what you want to achieve. Do you need to work on your chest? Do you need to increase your strength? Having a goal is very important; in my article How to set bodybuilding goals you can read how to set goals.
You can usually spot the guys in gym that come in, hangs around a bit training a little here and a little there, then they run into a friend and join them doing their exercises. Obviously this poor guy has no goal for the day; he is just doing what everyone else is doing. If you do this you will train a long time to gain muscle as you will yo-yo up and down with gaining muscle and losing muscle.
Spending too much time working out
This is something I see quite often, guys that practically live in the gym. They take hours and hours working out. Building muscle is all about the quality of your workout. Workouts should be intense and short, a workout should be no longer than 40-50 minutes. The reason why longer sessions aren’t so good is because you tend to get tired and thus lowering the weights you lift. You body will then adapt to you using lighter weights and won’t be stimulated as much.
Using weights that is too heavy
I have been asked multiple times to help someone spot and in doing so I exhaust myself as I have to help him lift this crazy weight and his face almost explodes as he is trying to lift it, it takes 2 guys just to hand him the weights. One time the guy just let the weight drop to the floor almost crushing my foot on his very first rep, I was not expecting that! (Actually I was, it was a ridiculous weight).
Using super heavy weights won’t help you gain muscles faster, it’s dangerous, you can tear you muscle. This weight was so heavy the guy could only do 10% of the rep, he did not lower the weight all the way down he just did mini lifts so to say. All this does it put pressure on your joints, nothing else.
Not having enough diversity
Most guys start out with a great routine and they see results fast, but then it slows down. Why? Because they get stuck with the tried and tested workout plan. Your body gets used to doing the same thing over and over and it won’t be stimulated as much. You need to change your workout plan every now and then. However do not change it every day; you do need to do some repetition in order to gain muscle. You will know when your gains stops that it’s time to change the plan.
Not warming up correctly
A guy joined me one day doing bench presses and he jumped right in doing his maximum weights for bench presses. I asked him if he warmed up and he said yes, he just did 10 minutes of running on the treadmill. Shocking... This is NOT warming up for lifting weights at all. Before you lift weights you need to warm up for that particular body group, not only will you protect yourself from injury but you will be able lift heavier in the end.
No comments:
Post a Comment