Wardy257
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Common Gym Mistakes and Simple Solutions to Them
As a Personal Trainer I see the same mistakes again and again, and again. This thread is my attempt to help you guys and girls from falling into the same old traps. I have tried to combine real life experience, stuff from text books, various training courses and stuff from science to create a good list for you all.
I have over simplified certain aspects, as I do not want to get all sports sciencey so please keep that in mind too.
1. You are not the exception, you are the rule.
Every single person who exercises at some point or other will convince themselves that they are different, that the normal rules don’t apply to them. That they have the wrong genes, or the right genes, or that as a female they will gain arms like the Hulks if they lift more than 3kg, or that the only way they can bench big is to bench 3 times a week every week. STOP. If you are reading this thread then you are the rule as all the exceptions will have their own Strength and Condition Coach, or be training under supervision from a Doctor or Physio.
The only exception we do have is DNA. If your DNA is suited to being a marathon runner then you are probably never going to look like Phil Heath, if you put on muscle just by looking at a weight then you are probably never going to win the 10 km Olympic Gold Medal. There is little point in training against your DNA, BUT don't blame your DNA for your poor results unless there is no other possible reason (you can train against your DNA if you are clever and lucky).
There are rarely really any other ifs or buts in the matter so do not try anything clever or different until you can scientifically prove that ‘simple’ does not work for you. So……..
2. Keep it Simple.
For the average gym goer, even if you have been going to the gym for years there is often little need to train using elaborate split routines, isolation training, functional training etc. If you want to get faster, then run faster. If you want to be able to run 10km then gradually run further each session until you can run 10+km. If you want to increase your flat bench strength then concentrate on lifting more on your flat bench rather than going mad lifting every bench variation plus assistance/isolation movements. If you want to add mass then do the big movements (squat, press, deadlift) instead of trying to isolate each individual muscle head on each individual muscle as you probably don’t have enough muscle to isolate anyway!
That is not to say that the more complicated training regimes don’t work, it is a case of are they worth all the hassle? Do you have enough knowledge to execute the program properly? Or to even chose the right plan in the first place? Normally the answer is no. Keep it simple.
3. Keep it specific.
If you want to get big then use at least 60% of your 1 rep max 6-12 reps, 2-4 sets and a max of the 3 exercises per body part/body movement, 45 – 90 sec rest. If you want to get strong then use 60-100% of you 1 rep max for 2-5 reps, 4-5 sets and perhaps only one exercise per body movement (squat, deadlift, press), 2 – 5 mins rest. If you want endurance then use 10-59% of your 1 rep max for 12-20 reps, 4-6 sets per body movement, 30-45s rest. If you want to increase cardio output then run/walk/cycle etc at at least 70% max heart rate. Train 3 times a week and add weight to the bar/distance/speed at least once a fortnight, ideally once a week on each movement/exercise.
If you work outside of these common rules/principles then you are most likely not maximising your gains (see No 1). Doing that final set of dumbbell curls with 6kgs after you have already lifted 18 kgs is not going to help you, its just cardio and a waste of energy. Checking your Facebook status between every set or sending a text as your “rest” is not going to help anyone. Plan and time your rests intervals properly and execute them consistently.
4. Select the Correct Training Intensity.
This echoes much of No 3 so re-read that first. When we exercise we are simply burning energy and the way in which we train determines, to a point, which form of energy we use. By targeting that energy system with our training we force our bodies to get better at using that energy which promotes appropriate gains (strength, size, cardiovascular etc). So in simple terms, to get strong we get better and using the creatine phosphate energy system, to get big we get better at using (and storing) the lactate acid energy system and to improve cardio output we get better at using the aerobic energy system. The amount of weight we lift, the number of sets and the rest we take determines this as per No 3 above.
If you look at something like running the same logic applies, a sprinter will mainly use creatine phosphate, and 400m runner lactic acid and your long distance runner the aerobic system. So your choice of training has to be specific to your goals. There is no point going for regular long runs if you want to get big or strong. Nor resting for 3 mins between sets if you are trying to increase aerobic capacity.
Just to be clear you can never fully switch on or fully switch off the 3 energy systems so they are always at work together. All we can do is try to ensure we are mainly using the chosen system to obtain the chosen result.
If you are combining different elements of training in one session train in this order; Power, strength, size, cardio.
Real life counts too, if your job is physical that needs to be taken into account when you train. Sometimes you have to compromise which can be frustrating, but treat these times as challenge. Maybe this will force you to train smarter and find a way around this problem. I used to use my old job as a teenager as part of my training and even now, nearly 20 years later I use some of the classes I teach as part of my training.
Final point on this one, training partners. If your rest is waiting for your training partner then this may not be consistent nor specific, especially if you are adjusting machines/weights in between. Training with 2 or more training partners when you are trying to get big seldom works, just too much rest and distraction (to you and the other gym members). Is your training partner helping or hindering your gains? Could you train concurrently to solve the problem?
As a Personal Trainer I see the same mistakes again and again, and again. This thread is my attempt to help you guys and girls from falling into the same old traps. I have tried to combine real life experience, stuff from text books, various training courses and stuff from science to create a good list for you all.
I have over simplified certain aspects, as I do not want to get all sports sciencey so please keep that in mind too.
1. You are not the exception, you are the rule.
Every single person who exercises at some point or other will convince themselves that they are different, that the normal rules don’t apply to them. That they have the wrong genes, or the right genes, or that as a female they will gain arms like the Hulks if they lift more than 3kg, or that the only way they can bench big is to bench 3 times a week every week. STOP. If you are reading this thread then you are the rule as all the exceptions will have their own Strength and Condition Coach, or be training under supervision from a Doctor or Physio.
The only exception we do have is DNA. If your DNA is suited to being a marathon runner then you are probably never going to look like Phil Heath, if you put on muscle just by looking at a weight then you are probably never going to win the 10 km Olympic Gold Medal. There is little point in training against your DNA, BUT don't blame your DNA for your poor results unless there is no other possible reason (you can train against your DNA if you are clever and lucky).
There are rarely really any other ifs or buts in the matter so do not try anything clever or different until you can scientifically prove that ‘simple’ does not work for you. So……..
2. Keep it Simple.
For the average gym goer, even if you have been going to the gym for years there is often little need to train using elaborate split routines, isolation training, functional training etc. If you want to get faster, then run faster. If you want to be able to run 10km then gradually run further each session until you can run 10+km. If you want to increase your flat bench strength then concentrate on lifting more on your flat bench rather than going mad lifting every bench variation plus assistance/isolation movements. If you want to add mass then do the big movements (squat, press, deadlift) instead of trying to isolate each individual muscle head on each individual muscle as you probably don’t have enough muscle to isolate anyway!
That is not to say that the more complicated training regimes don’t work, it is a case of are they worth all the hassle? Do you have enough knowledge to execute the program properly? Or to even chose the right plan in the first place? Normally the answer is no. Keep it simple.
3. Keep it specific.
If you want to get big then use at least 60% of your 1 rep max 6-12 reps, 2-4 sets and a max of the 3 exercises per body part/body movement, 45 – 90 sec rest. If you want to get strong then use 60-100% of you 1 rep max for 2-5 reps, 4-5 sets and perhaps only one exercise per body movement (squat, deadlift, press), 2 – 5 mins rest. If you want endurance then use 10-59% of your 1 rep max for 12-20 reps, 4-6 sets per body movement, 30-45s rest. If you want to increase cardio output then run/walk/cycle etc at at least 70% max heart rate. Train 3 times a week and add weight to the bar/distance/speed at least once a fortnight, ideally once a week on each movement/exercise.
If you work outside of these common rules/principles then you are most likely not maximising your gains (see No 1). Doing that final set of dumbbell curls with 6kgs after you have already lifted 18 kgs is not going to help you, its just cardio and a waste of energy. Checking your Facebook status between every set or sending a text as your “rest” is not going to help anyone. Plan and time your rests intervals properly and execute them consistently.
4. Select the Correct Training Intensity.
This echoes much of No 3 so re-read that first. When we exercise we are simply burning energy and the way in which we train determines, to a point, which form of energy we use. By targeting that energy system with our training we force our bodies to get better at using that energy which promotes appropriate gains (strength, size, cardiovascular etc). So in simple terms, to get strong we get better and using the creatine phosphate energy system, to get big we get better at using (and storing) the lactate acid energy system and to improve cardio output we get better at using the aerobic energy system. The amount of weight we lift, the number of sets and the rest we take determines this as per No 3 above.
If you look at something like running the same logic applies, a sprinter will mainly use creatine phosphate, and 400m runner lactic acid and your long distance runner the aerobic system. So your choice of training has to be specific to your goals. There is no point going for regular long runs if you want to get big or strong. Nor resting for 3 mins between sets if you are trying to increase aerobic capacity.
Just to be clear you can never fully switch on or fully switch off the 3 energy systems so they are always at work together. All we can do is try to ensure we are mainly using the chosen system to obtain the chosen result.
If you are combining different elements of training in one session train in this order; Power, strength, size, cardio.
Real life counts too, if your job is physical that needs to be taken into account when you train. Sometimes you have to compromise which can be frustrating, but treat these times as challenge. Maybe this will force you to train smarter and find a way around this problem. I used to use my old job as a teenager as part of my training and even now, nearly 20 years later I use some of the classes I teach as part of my training.
Final point on this one, training partners. If your rest is waiting for your training partner then this may not be consistent nor specific, especially if you are adjusting machines/weights in between. Training with 2 or more training partners when you are trying to get big seldom works, just too much rest and distraction (to you and the other gym members). Is your training partner helping or hindering your gains? Could you train concurrently to solve the problem?