Millions of gym people go to a gym each year to work out, with the desire to make improvements to their physique. However a majority of these people make some very common mistakes in the gym that prevent them from reaching their fitness goals.
While some of the common mistakes in the gym may be minor, many of them can not only hinder progress a bit, but they can also cause injuries.
The following are some of the most common workout mistakes we have seen in gyms across the world. Are you guilty of any of these common workout mistakes in the gym?
1. No warm-up. Muscles don't stretch or contract fully until warmed. Expecting them to do so without preparing them two women stretching sets you up for tears and pulls. If you want to stay injury free, your body absolutely must warm up properly. Do something to gently increase the temperature of your muscles - walk a few minutes very easy on the treadmill or do a set of reps on the machines at a very low weight.
2. Doing the same routine all the time: Don't just go to the gym on autopilot. “You need to mix it up in order to avoid boredom and plateauing,” says Lauren Fairbanks, a personal trainer at Equinox. Dedicate different days to focus on a different aspect of your fitness routine and don't be shy about trying new exercises; it helps rest overused muscles.
3. Relying on the machines: Gyms are filled with rows of machines, and often people think that's all they should be using at the gym. The problem with using machines is that machines push you through a guided plane of motion, which could cause pain and injury, especially if you are not set up correctly. Also when you use machines you are not working the secondary muscles very well, so if you train exclusively using machines, then try to do similar weight with a free weight exercise, you are likely to get hurt. Instead learn how to do the same exercise with free weights. Start slow and build up the secondary muscle, which get worked as you try to balance and stabilize the weight. Your strength gains will be “real” and “functional”. Incorporate strengthening exercises that use your own body weight (like push-ups, and pull-ups) which also will produce faster and better results.
4. Doing cardio before or instead of weight training. Why ios this wrong? Two reasons. If your goal is to get leaner and/or put on muscle, using your energy to do cardio will hamper both. You want to have all your energy to use to hit the weights. The more muscle you gain, the higher your basal metabolic rate (BMR) and the more fat you burn. Also by doing your cardio after weight training, you will burn more fat, because you would have first depleted your stored glycogen during weight training, so when you hit the cardio 9after weight training) more fat will be burned..
5. Rushing through exercises: You've already committed to spending time at the gym, so why would you rush through your workout? Rushing through a workout can cause sloppy form. Additionally, the goal of any work out should be to fatigue the muscle worked and finish with a good pump. When you use an incorrect speed, like performing repetitions too fast, you are using momentum to lift the weight providing for less muscle fiber to be worked, thus creating less muscle growth. By using incorrect speed you will also be open for a possible injury by not controlling the weight. The slower the movement, the more controlled it is and the less likely you'll get hurt from it. Your muscles will definitely be working more with controlled weight instead of depending upon momentum. Each rep should be controlled and you should go through a full range of motion to get the best contraction (and work effort) on the muscle. Instead of rushing through a set or an exercise, focus on each rep, and focus on the muscles being worked. Concentrate on the exercise you are doing to make sure you have proper form and are making each rep count.
6. Lifting too much or too little weight: Lift too much weight and you risk injuring your body. Lift too little and you're not going to see results. More is not always better. To avoid possible injuries, make sure that you use the correct weight that will allow you to use proper form and full range of motion. Using too heavy of a weight can lead to poor form, and possible an injury. An appropriate weight is one that can be properly controlled at the correct speed for the correct number of reps, without breaking form. On the other hand, using weight that is too light also will not produce appreciable results. You want to maintain good form first and foremost, but it should also be a challenge to the body.“ So go ahead, channel your inner Goldilocks in the weight room and find a range that's just right. Bottom line: challenge yourself with a weight where the last couple reps are difficult to complete, while still maintaining proper form. The key is to find a working weight and a rep range that is consistent with your desired results (around 6 reps for strength, 8 to 10 reps for bodybuilding, and 12 reps or more for endurance.
7. Only focusing on the muscles you can see: Strength training isn't just about having six-pack abs. It's important to work on the muscles you don't see, especially if they are little-used in real life. You need to provide your body with balance by hitting the ”Go Me" muscles equally to develop power and to make sure you aren't creating imbalances. This means working out more than just Chest and arms. This means working the rotator cuff, training your lower and upper back, your quads and your hamstrings. It is about working the secondary muscles, as well as the core. In terms of muscle imbalances, there are certain things you see consistently. Women tend to lack stability and are more likely to be hyper-flexible, while men tend to lack flexibility. These imbalances can cause pain in the neck and back, bulging discs, shoulder impingement syndrome and more. Once you have assessed a muscular imbalance, start using isolateral exercises in your workout routine for that particular muscle group.
8. Only doing one set: Sorry my “HIT” brothers and my “circuit sisters” but doing only an exercise for one set of reps is not the best way to reach your fitness goals. First of all, one exercise is unlikely to hit all angers and engage all supporting muscles. Also, large muscles, such as the back and the legs benefit more from volume (and high intensity). Muscles grow from progressive resistance, periodization and hypertrophy. Rather than do one set of a bunch of different random exercises, do at least two to four sets of each exercise to fatigue the muscles to get better overall results.
9. Doing squats and lunges incorrectly: These fitness mainstays are easy to do anywhere, but they are often done incorrectly. The biggest mistake I see people do over and over in the gym is squats and lunges with the weight in their toes and their heels coming up off the ground. This is a sure fire way to damage year knees, and possibly also loose your balance and hurt your lower back. Correctly doing squats and lunges will not only help prevent injuries, but will also engage your glute muscles. And that, as Caitlin reminds us, “is the way to a firmer and tighter butt!”
10. Rounding your shoulders and back: It is very common to see shrugged shoulders and rounded backs when people are doing back and shoulder exercises. Pull your shoulders back, and picture your chest up before starting these exercises.
11. Lack of intensity. While you don't want to push yourself too hard, especially if you're just starting an exercise program, you do need to work intensely enough to get results. If you do not train with intensity you will limit your gains. Finding the right intensity takes some experience. However, it doe not take experience to know if you are not working out hard enough. Make sure you are working out hard, which means not taking too much rest between sets and exercises. it also means working each rep to failure (or at least close to it) and using weights that are challenging. You should not be able to laugh and chat while in the middle of a set. You should concentrate on the form and on squeezing each muscle for a full contraction. ‘
12. Not challenging yourself with progressive resistance. There are many lifters that grow stagnate in muscle growth by completing the same exercise and/or with using the same amount of weight. If you want progressive muscle growth results, you must keep challenging yourself. There are two ways in doing this, one is to mix up your routine which keeps your muscles guessing about what is coming next. The other is, keep progressively adding weight to keep challenging your muscle fibers. With doing both of these suggestions, you will not only see better results but it will keep your workouts fresh and from becoming boring. ’
13. Copying the hardcore gym members. It's easy to think getting as ripped as the hard core gym members, you simply have to follow their lead. Don't just copy someone when you see them lifting heavy weights or using a certain technique. The problem is without knowing what someone else's fitness aims are, copying them could land you with unexpected results or an injury. The best solution is to do your homework before you hit the gym and know what is best for you.
14. Hitting the gym too hard: High Intensity in the gym is good, but not all the time. What we are talking about here when we refer to high intensity training is employing training methods techniques, like high intensity interval training (HIIT) and other advanced training techniques routinely. Using these techniques too often can result in overtraining, less gains, slower recovery and possible injury. All things that you do NOT want in the first place. Remember, less can mean more if you train, eat and sleep correctly. Slow and steady wins the race!
15. Talking too much in the gym. If you're at the gym to make gains, cut down on the talking and focus on your workout. If you are there to socialize try to chat before and after your workout and keep conversations to a minimum during your workout. Your workouts will be more intense, you will make better gains and you'll spend less time at the gym.
16. Not getting enough rest: Many people forget that the best way to a better body is to work each muscle hard, and then get 4 to 7 days rest before hitting that body part again. Training to frequently hinders results and can result in overtraining. The fastest way to derail your long term gains in the gym is to overtrain. When you overtrain you end up breaking down your body faster than it can repair itself. When I train my clients I go for three or four sessions in the gym a week with three days off within that. When you rest is when you grow, and people don't realize how long they have to rest. Listen to your body and if a muscle is aching don't work it until it stops. For more on overtraning check out http://www.bodybuilding.com/fun/behar2.htm.
17. Not stretching. When you don't stretch, your body loses flexibility. Good flexibility not only increases athletic performance but also plays an important role in helping you stay injury free.
18. Working upper abs before working lower abs. The reason you do NOT want to work the upper abs before the lower, is because the lower ab muscles are smaller, weaker and less developed than the upper ab muscles. If you train the upper ab muscles first, as most people do with crunches or sit-ups, then you will be too tired to train the lower ab muscles adequately. As a result, the upper ab muscles receive most of the training at the expense of the lower ab muscles. And that's why the “pooch” below the belly button is so hard to lose. One of the best exercises to do this is hanging leg raises. If you lack arm strength, you can also do leg raises while lying on a bench or the floor. The key to a flat tummy and sexy waistline is to train the lower abs first.
19. Doing too much cardio. By doing too much cardio your body perceives cardio exercising as a stressor, and chemically reacts the same way it does to “bad” stress. Therefore, too much cardio can have negative effects on your metabolism the same way that eating too few calories can. In addition, too much cardio exercise can result in muscle loss. Too much cardio also puts a lot of wear and tear on your body, which could leave you open to injury and overtraining.
20. Using Poor form. Poor form can not only slow your results, but poor form can result in torn or pulled muscles, torn tendons, and back problems. These are just a few of the hazards that can result from performing exercises with less than perfect form.
Examples of poor form include:
Bending too far forward when squatting. This can cause you to lose your balance. It can also put too much stress on your lower back. When squatting make sure your back is arched, head up, abs are tight and your body is in proper alignment. Do not bend past your knees.
Swinging the weight. Swinging the weight will create momentum providing for less muscle fiber to be worked, less muscle growth and be open for a possible injury due to poor form.This unfortunately is a very common site for many when working the back or working the biceps.
Not using full range of motion. When weight training you need to use a full range of motion. Muscle strength increases when exercises are done through a complete extension/flexion and joints stay more mobile. Using full range of motion increases the force of contraction during each rep and as a result can greatly enhance your results. No matter how fast you go or how many reps you do, it won't be as effective as fewer and easier exercises done with a complete range of motion.
Twisting or jerking your body. Twisting your body or use a jerking motion to lift the weight will definitely put you at risk for injury.
Jerking the weight. Jerking the weight causes you not only to lose proper form and lead to a possible injury, but it also takes the resistance off the muscle and will diminish effectiveness. Remember to use a smooth controlled movement and proper form when performing all exercises.
Movement performed too fast. When movement is performed to fast, less muscle fiber will be worked and less growth will occur.
Arching the back when doing bench presses. Arching the back with your butt off the bench can injure your lower back; specifically the intervertebral disc which can experience compression when force into this position. Poor posture is not often thought about when performing bench exercises, such as bench presses, but it is relevant. Remember to keep your feet flat on the floor and butt on the bench with no more than slight arch in your lower back.
Not keeping your back straight when deadlifting. Performing deadlifts with poor posture increase risk of spinal disc injuries like hernias. When performing a deadlift, it is extremely important that you do not round out your lower back at any point during the deadlift exercise. Instead keep your back straight with head nether looking up or down (neutral position) at all times.
Pulling on your neck when doing stomach crunches. When you place your hands behind your neck and pull your neck forward as you come up when doing stomach crunches you can injure your neck. Your hands should be on the chest, or by your side.
Source: http://www.musclemagfitness.com/fitness-and-exercises/general-fitness-articles/common-workout-mistakes-people-make-in-the-gym.html
— Last Edited by Greentea at 2015-06-03 08:31:31 —
