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CategoriesStop wasting your time in the gym! Read these quick tips and make sure you’re maximising your time in the gym! Get it!
1. Too much weight
Good form is paramount. Why? To stop injuries. You may think is irrelevant in the short term. However, building muscle is a marathon not a sprint and if perfect form allows you to workout 3 days a week for 6 months, it's going to give you more progress than if you get injured after 1 month because the load is too heavy.
2. Too many sets
Stimulate don’t annihilate the muscle. Too many sets on any muscle group becomes a strain not only on the muscle, but on the nervous system as well. The nervous system is responsible for you lifting real heavy ass weight and a fried nervous system will halt your gains completely.
3. Training the movement, not the muscle
For example, a bicep curl is not a full body jerk movement. Concentrate on squeezing the muscle at peak contraction and slowing the eccentric (lengthening) phase. I've seen people do a set of heavy curls and the only thing they feel is their lower back!
4. Using the smith machine
Personally the only time you should use the smith machine is for face pulls. Squats on the smith machine are a HUGE NO NO, as the force on the knee joint is incredibly dangerous. You could probably get away with shrugs. Probably.
5. Not using pre, during and post-workout nutrition
You want to provide nutrients to the body to give you the best possible workout. Try coffee pre workout, BCAA's during and liquid carbs and protein post workout.
6. If you fail to plan, you plan to fail
The palest ink is better than the strongest memory. How can you progress each week unless you know what you did last time? You may be able to wing a session every now and then, but it will affect your goals long term.
7. Using big weights instead of small percentages
By increasing your poundage very slightly over a period of time you will experience greater progress. Adding 1-3% each workout slowly builds up over time. Use those 1.25kg plates to good effect. If that's too much you purchase 0.25kg and 0.5kg plates online.
8. Not varying the tempo
This concept is highly underrated and made a huge difference for me once incorporating varied tempo into my workouts. Instead of banging out a set as quick as possible, vary the eccentric and concentric phases of the lift to achieve maximum progress. Time under tension is KEY to growth.
9. Cardio for fat loss
Don't get me started! Try this. Replace your 30 minute bike session for sprints outside. Sprint 100m, walk back recovery. If you last 1/2 hour I'd be impressed and you'll be burning a hell of a lot more fat.
10. Following like a sheep
The biggest man in your gym doesn't necessarily know the most. Always try to learn and better yourself. If you see someone doing an exercise you’ve never heard of, go ask them what muscles it's working. Go home and research the technique then try it out for a month. Everyone’s different and some people are more suited to certain exercises. Keep your mind open and try new things. The best exercise is the one you're not doing.
REECE MANDER
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