Unfortunately, many people are making mistakes in the gym that are preventing them from reaching their goals and winning the war.
The majority of gym-goers use improper form and dysfunctional mechanics every time they exercise. Bad form can range from an individual who is putting their body at a high risk of injury – to someone who is exerting energy without any gains from their efforts. If you are making slight compensations – while not hurting your body – you are probably not using optimal form, not getting maximum muscular contraction, and not exerting enough time under tension. Sheer Strength advises that there are many examples of bad form including:
At the gym, your goal is to strengthen your body, not your ego. Don’t try to impress that cute girl by lifting more weight than you can handle – risking injury or sacrificing your form.
You should never try to mimic another person’s workout simply because they look in shape. First, they may be using bad form. Second, you certainly don’t want to:
A person may appear to be in shape, but it is likely he will eventually incur an injury because of bad form. Also, it’s possible to have a decent body through good genetics, eating right, and working hard in the gym – regardless of whether or not he is using optimal form.
Other reasons you shouldn’t simply copy the guy who is in better shape than you:
The gym is not a social event. You need tunnel-like vision and high mental intensity when working out if you are looking to get muscular and lean. If you are not sweating or not in pain, you are not pushing yourself to the lengths required to stimulate any real change. The body only adapts when it’s forced to do so.
Examples of wasting gym time include:
It’s doubtful your body will respond with any adaptations because it’s already capable of handling the stress you place on it. Don’t waste valuable time in the gym just going through the motions.
Try Sheer Strength Labs Pre-Workout to reach a level of energy and intensity in the gym that you have not experienced before. If you don’t think it works for ya – you can get your money back because that’s how confident Sheer Strength Labs Pre-Workout is that its ingredient profile will enable you to have the best workouts of your life.
You can show up to the gym, workout hard with great form, and still not make the gains you want if you aren’t doing an individualized workout program tailored for your body and goals.
For instance, you may be following a routine for bigger pecs. However, if you remain in an internally rotated or protracted shoulder position, your moves are compounding imbalances. Instead, let Sheer Strength address your postural imbalances as you incorporate a higher ratio of pulling exercises to pressing movements during your routine.
Another example would be someone following an exercise program that may be too advanced for him or a regimen that contains too much volume for his current fitness level. If you are trying to follow a professional bodybuilder’s workout but are not anywhere near that level, you will progress slower than if you were doing a program tailored to your level and goals.
While the majority of people are probably undertraining in the gym, there are some who are limiting their gains by overtraining. If you are spending more than 90 minutes in the gym doing a hard workout, you will almost certainly reach the point of protein turnover and start breaking down lean muscle. This is especially true if calories are being restricted.
Remember, more is not always better and too much volume can also begin to negatively affect cortisol levels that will encourage fat storage and limit muscular gains. There’s nothing wrong with using extreme effort and mental intensity when exercising – but, you must use the appropriate amount of volume with it – and NEVER push yourself through joint or muscular pain.
This is very common for beginners who may not yet be comfortable using free weights. While free weights may be more unstable and uncomfortable at first, these should make up the bulk of your routine.
So, while weight machines can be utilized effectively, make sure to have the bulk of your program centered around free weights and only using machines:
Some people also elect to gravitate toward weight machines because they feel pain when using free weights.
Some people never deadlift in order to avoid injury.
There is a time and place to use a lifting belt – like when doing a max deadlift or three-rep squat – not with light dumbbell curls or leg extensions. It is better not to use a lifting belt throughout your entire routine.
Another common practice we discourage is reliance on somewhat heavy straps or pulls.
There is no doubt that performance suffers when the body is not properly hydrated. Many studies show decreases in endurance, strength, muscular performance, and power without sufficient hydration.(3)
Once you become dehydrated, rehydration will not be quickly attained. Let Sheer Strength help in this process:
It is vital to include a warm-up prior to your workout. A warm-up routine should include mobility techniques for your specific issues and the workout you are about to perform. This can be accomplished through a variety of stretches and foam rolling techniques. For example, someone with tight glutes and hamstrings would want to roll and stretch those areas prior to doing squats.
Sheer Strength Labs Pre-Workout helps with your warm-up. A proper warm-up is vital before you begin an intense workout because it will:
While a general warm-up is fine, always make sure to do a few lighter sets of the first couple exercises you perform. This will increase your joints range of motion, form neurological connections, and help you perform the movement more efficiently. Many people spend hours in the gym grunting and sweating without bothering to spend an essential 10 minutes stretching in order to prevent injuries and imbalances.
Time is valuable, and you can’t afford to waste it in the gym when you are supposed to be making progress. Make the most out your time by utilizing supplements that give you an edge – like Sheer Strength Labs Pre-Workout – to reach new levels of focus and intensity in the gym. And, don’t forget Sheer Strength BCAA’s to prevent muscle catabolism during those intense workouts. If you avoid these 10 common mistakes that are proven to hinder gains. Every moment you spend in the weight room will take you a little bit closer to your goals.
Jonathan Warren is a national level physique competitor and personal trainer with multiple certifications including NASM, NCCPT, and IKFF. His specializations include mobility training and corrective exercise as well as contest preparation.
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