Former world karate champion and Hollywood actor Chuck Norris was once asked what mistakes he made in his training to warn young athletes against repeating them.
He replied: “And I did not make mistakes. Because I use tips from the site mmu.ac.tz, which contains predictions from professionals for upcoming matches.” Seeing the surprise on the journalist’s face, he explained: “Of course, I was wrong, but only once. ” Having made one mistake, you need to take it into account and try to avoid it in the future. Thus, a mistake is part of the training process and is not considered a mistake as such.
Even the most experienced and venerable athletes are not immune from mistakes in training and developing the training program itself. Therefore, even the best athletes benefit from the help of trainers who have already gone this way and can help avoid repeating certain mistakes.
In this article we will try to analyze the most “popular” errors and find ways to fix them. However disciplined and responsible athlete you are, you will find at least three of the next ten mistakes familiar.
Classic mistake # 1: lack of purpose
To get a good result, you should start by developing a clear goal. Not having an idea of your next steps, it is difficult to get the work done effectively. In the gym, you can often hear such conversations:
– What is today?
– Mmm, like a chest.
– Or not, the chest was at the last workout.
– Then hands, probably.
This is a perfect example of wasted time. Tell me, when did you get behind the wheel of a car without a final destination?
Let’s go to the cinema and find yourself at the train station? It’s the same with training. Do not start work without a clear idea of what, and most importantly, why you will be doing.
Tip: Keep a workout diary. After each workout, write down how many sets you did, with what weight, etc. In the future, you will have the opportunity, firstly, to assess progress, and secondly, to find mistakes and shift the focus. The principle of intuitive training is for the pros!
Classic mistake # 2: prefer quantity over quality
This is the most common mistake among both beginners and more experienced athletes. Remember, bigger doesn’t mean better. Better is better.
Here’s a typical example of replacing quality with quantity. An ordinary beginner who can do 4-6 pull-ups on the horizontal bar wants to do 10. How will he behave? Yes, add one more rep to each set (increase the number).
And the correct way would be, on the contrary, to reduce the number of repetitions, but increase the number of approaches. Thus, you will not do 2 sets of 5 reps, but 5 sets of 2 reps, saving strength and getting a more effective result.
Bottom line: before you do more, make sure you’re doing the exercise correctly!
Tip: If you are unhappy with your technique, after taking a break between reps, reduce the number of reps and focus on improving your technique.
Tip: Always try to squeeze the weights as quickly as possible in the concentric or positive phase of the exercise, especially at the beginning of the lift. More speed means more tension means more muscle.
Tip: Remember that intense effort requires even more attention when returning to starting position.
Classic mistake # 3: fatigue as a measure of effectiveness
To determine if the training system or work program you are using is effective, you should evaluate the level of influence on the qualities and / or abilities that the training is aimed at. Evaluating the effectiveness of training for fatigue, muscle pain is fundamentally wrong!
If your goal is to get physical pain during your workout, your sparring partner is Mike Tyson.
Muscle growth comes from the fact that you make them do more and more work in a given time, from workout to workout. This should really cause fatigue, but you yourself shouldn’t strive for it!
Tip: Focus on getting results, not the consequences of your efforts. If you’re feeling tired, your muscles are signaling that they need time to recover.
In this case, you should not exercise, on the contrary, wait until the muscles have rested. Do not start training these muscles until at least one day has passed without pain.
Classic mistake # 4: strength training
One of the favorite sayings of bodybuilders: “No pain – no growth”, in our opinion, crowns the pyramid of delusions and mistakes.
Pain is your body’s signal that you are doing something wrong. Be careful! Be sure to reconsider your training program, and in the event of prolonged and persistent pain, see your doctor.
It’s amazing how many people who care about their body aesthetics are dismissive of their health. If you ignore the alarming symptoms, after a while you will find that you can do only 2-3 exercises without feeling discomfort in your back, shoulders or knees. Due to pain in the shoulder, replacing the barbell press on a horizontal bench with a dumbbell press is fundamentally wrong! You need to tackle the shoulder first!
Don’t ignore the pain that diminishes or disappears after the warm-up. It is also a signal that something is wrong. The reason the pain disappears may be because the body produces histamine, which is a natural pain reliever. You can harm yourself without knowing it.
If you experience acute sudden pain during training, stop training, apply ice if possible. If you do not experience significant improvement within a few days, be sure to see your doctor.
Don’t ignore tingling or numbness in your limbs. See a doctor immediately.
Classic mistake # 5: obsessing over weight
Once in the gym, a young guy weighing a maximum of 75 kg asked to insure him while he was doing dumbbell press on an incline bench. I agreed, despite the fact that I believe that if you need an assistant, then you just need to reduce the weight. We went to the bench, next to which I saw two dumbbells weighing 50 kg. To shorten the story, I will say that I did the entire approach for him, taking 75% of the weight for the first repetition and 95% for the fourth.
Indeed, the maximum weight you can lift does matter. But this does not mean that you should strive to squeeze out as large a barbell as possible by any means.
Some athletes use powerlifting support techniques to reduce their range of motion and / or have a partner help them complete the lift. Don’t be fooled: in either case, you are not actually lifting weights, you are only giving the impression of that.
Your goal is to choose a weight that will equal or approach 10 repetition maximums (10RM) for each exercise. In other words, a weight that you can lift 10 times, but not 11. Then at the beginning of each period of time allotted for certain exercises (it is advised to limit this time to 20 minutes), you will perform an approach of 5 repetitions, then 4, 3, 2.
Finally, you will go to singles (one rep). The logical question that might follow is why do a 5-rep set with a 10 weight? The implication is that the training effect comes not only from lifting the weight, but also from the speed at which the weight is lifted.
Place a 5 kg dumbbell on your foot. It’s okay, right? Now imagine if you drop it on your leg from some height. A completely different effect!
In both cases, the weight is the same, only the speed is different. When you lift the weight as fast as possible in the concentric (positive) phase of the lift, you are forcing the muscles to work harder than if you were lifting it slowly. The idea behind the technique is that you train more efficiently using less weight.
Tip: The weight you select should allow you to perform the lift quickly.
Tip: The weight chosen for antagonistic (opposite) exercises should be approximately the same.
Tip: The weight you choose should allow 60 to 75 reps for each exercise over a 15-minute period.
Classic mistake # 6: focusing on power
An old, but no less true truth: the strength of a chain is determined by the strength of each of its links. From the experience of many bodybuilders: abuse of strength becomes nothing more than weakness.
Tip: Identify your weak points. Determine if you can fix these flaws or not. Focus on fixing them.
Tip: List all major muscle groups, then number them from 1 to 10, from weakest to strongest. Then set aside an entire workout for Groups 1–2, when you only do them.
Tip: List your five least productive habits and think about how to replace them with more productive ones.
Classic mistake # 7: lack of variety
There is no dish that has all the nutrients you need, just like there is no single exercise or even a program that will train all muscles. The best program is the one you don’t train on, and here’s why:
The effectiveness of any program depends on its level of influence on your body. How she makes him change. The problem is that the body gets used to repetitive stress (repetitive exercise) and stops responding to them in the original way. Habituation is a gradual decrease in response to an initial stimulus repeated over and over again. Therefore, every time you do a workout, it becomes less effective.
All methods and programs have both positive and negative sides, no matter how well designed and individual they are. Use the same program for a long time, and you will see how the positive result decreases.
For example, doing a barbell bench press every week runs the risk of developing asymmetry between the front and back deltas, not to mention the fact that the strength from repetitive exercises will also not increase.
Try to provide enough variety in your training programs.
Classic mistake # 8: lack of integrity
Integrity and consistency of training is just as important to an athlete as variety in exercise.
If you change exercises every workout, you will never get enough practice to do the exercises correctly.
Tip: One way to find the right balance between diversity and integrity is to change half of your workout routines every 4 weeks.
Tip: In general, exercises that are (relatively) heavy and involve multiple joints (such as squats and deadlifts) are more difficult than exercises that are designed to isolate muscles. Therefore, such exercises must be performed on a longer and more consistent basis in order to maintain and maintain the skills.
Classic mistake # 9: poor biomechanics
You can learn a lot simply by observing the performance of certain exercises from the outside. Thus, you can correct your mistakes. Too much back inclination, insufficient lumbar deflection, all these little things should be taken into account and applied in our own practice.
Here are some tips for correct exercise technique:
- If you are doing the exercise correctly, you should feel tension in your muscles, not pain or discomfort in your joints.
- Your movements must be precise and consistent from rep to rep. From the outside it should seem that you are a robot performing the same, mechanical movements. If the weight is causing your knees or arms to shake, it may be too much for your current shape.
If the exercise seems to be done incorrectly, it probably is. For example, if the bar is not parallel to the floor during squats, deadlifts and bench presses, this indicates that you are straining one limb more than the other.
Lift small weights as if they were large. Conversely, lift the big one as if it weighs nothing. For example, if you can’t lift a 100-pound barbell over your head to rest on your shoulders in preparation for squats, don’t do it with an empty bar either. Each rep should be seen as an opportunity to refine and hone your technique.
Classic mistake # 10: Excessive aerobic exercise
Regular low doses of aerobic exercise can actually speed up your recovery, but too frequent aerobic exercise can lead to loss of strength and muscle mass.
If you compare the physique of 100-meter sprinters and marathon long-distance runners, you will see that marathoners are smaller and drier than the former. Frequent and intense aerobic exercise forces the body to lose muscle (since muscle weighs more than fat, the body prefers to use it for energy and to reduce overall body weight).
If you’ve already tried to lose 5-10 kg and your attempts have not been successful, consider making strength training a major part of your training program, and aerobic activity an additional one. Not the other way around!
Tip: If you feel a little lacking in energy from time to time and are unable to jog or cycle, replace aerobic exercise with anaerobic interval (circuit) workouts. Research shows that interval training causes you to lose more calories than aerobic exercise.
Tip: Avoid walking or jogging after strength training on your legs.
Tip: Change your aerobic exercise from time to time