As a fitness professional who has worked in the fitness industry for over 15 years, I have seen many trends emerge … let’s start by identifying the five most common gym mistakes I see and, soon, we’ll look at ways to improve your training.
The DIY approach
One thing is for sure, there is always someone out there who “knows” what he is doing, maybe he was kind enough to show a thing or two … but here’s the thing. , No, and you! So what worked for them may not work for you. So, what’s my point? A little knowledge without knowing how to apply it correctly is dangerous.
The exercise must be specific and adapted to each individual based on many factors, to name a few: their individual goals; medical training; training history; your current fitness level etc.
Your health is (should be) your most valuable asset in your life, self-prescribing or allowing an untrained person who does not fully understand your needs or contraindications to guide you on your journey to health and fitness would be like walking through forest without the latest GPS system. You have to get lost or get hurt.
Get in touch with a qualified professional who understands your health concerns, your needs and is willing to create and customize a program for you. This will greatly increase your chances of achieving your goals safely and efficiently.
Your training program must evolve forever, as you progress to new levels, it must also progress.
Also remember that things that worked before may not work, your body may have adapted to the training mode or intensity, not to mention that circumstances change and the previous program does not. more to your current schedule.
Approach to toning exercises instead of strength training
In a way, it is still believed and taught! How did toning become less of an evil than strength or endurance training or, in this case, weight training?
Let me simplify, there is no difference between toning a muscle or resistance training, shaping, sculpting and increasing volume. Basically, we are using a form of resistance with the intention of triggering myofibrillar protein synthesis. In fact, there is a difference, in the results or in the absence of results! The difference lies in the degree to which it increases neuromuscular efficiency or induces hypertrophy. The muscle itself doesn’t care about what you call a resistance training method, it just recognizes one thing … “Was I overloaded or not?” Otherwise, the muscle will not change.
What is overload?
The overload principle states that it takes more than effort or normal load for adaptation to training to occur. Once the body adjusts, a new or better stimulus is needed, and so on. So basically, the body is like, “Oh, I better adjust to this and get stronger before that crazy girl does this to me again!”
What is enough weight?
The goal of any strength training program should be primarily to recruit and deplete, as much as possible, all available muscle fibers or groups of motor units. To do this, you need to sincerely achieve true muscle fatigue, whether in 6RM or 25RM, all available muscle fibers, including fast and slow contractions, would have been activated.
How will I know if I am trained enough?
The body is amazing communicating with us on many levels, with an intense session of resistance that caused enough overload. You usually receive DOMS (late onset of muscle pain). DOMS is normal and only indicates that there was some level of micro-trauma to the muscle fibers in the muscles that you targeted the day before. So don’t worry if you are in pain, keep training with a high enough intensity so that you can experience this DOMS effect every time you train with resistance.
If you’ve been training with weights for years and always lifting the same weight or doing the same exercises in the same order for the same number of repetitions, you’re wasting precious time and needing a quick change.
Safe and effective resistance training must be scheduled and periodized to progress slowly to higher intensities throughout the year.
It is important that you work with a weight that is not between the desired repetition intervals.
It is important to obtain real muscle fatigue, otherwise it did not stimulate myofibrillar protein synthesis to the maximum
Some other variables to consider in strength training are: muscle groups per workout, sets per muscle group, rest intervals, exercise sequence, exercise selection, training volume, frequency, movement speed, range of motion, muscle action.
The belief that hybrid resistance exercises are the most effective calorie burners
Hybrid exercises fail significantly, they do not overload all the muscle groups involved enough. Hybrid exercises have become the new fad in gyms and coaches, many of whom use this style of resistance training exclusively. The problem is that they did not question the validity or accuracy of the information that led them on this new path. Perhaps it would be more useful to try to reinvent the wheel? Every day, I see a strange and wonderful new exercise that must be successful in recruiting all the necessary muscles and producing enough overload in each muscle group involved to achieve maximum results. Incorrect! I don’t know about you, but I can do much less military strength than crouch! Does that sound familiar to you? Maybe they take a tone? Well, now we know that there is no “toning”. As mentioned earlier in the “toning” discussion, the lack of overload makes exercise ineffective. The fact that you sweat while doing hybrid exercises is insignificant because sweating has nothing to do with trauma to the muscle fibers.
Some examples of hybrid exercises …
Cable squat and upper back row
This is a great example of an ineffective hybrid exercise. In this exercise, you will use a cable system loaded with a footrest in front of the machine. Take a crouched position with both legs and hold the handle of the cable with both hands. Typically, you will find that the individual performs an alternate squat repetition with a line repetition.
What is the problem?
A man named Newton found that “things tend to fall”. When pulling the cable in a horizontal plane, there is effectively no additional weight on the person’s body / skeleton to increase the intensity of the squat over time. Therefore, there is no possibility of squat progression with this specific exercise.
Shoulder press and front squat with dumbbells
In this exercise, a bar is used. Starting by placing the barbell in front of your body, do a squat repetition followed by a repetition of shoulder pressure.
What is the problem?
The quadriceps, hamstrings, buttocks, erector muscles of the spine are large muscle groups capable of producing large amounts of strength to move relatively large amounts of weight. Trying to combine our little triceps and deltoids with them is crazy! In fact, what will happen is that you will have to significantly reduce the weight in order to be able to press the shoulder, but in doing so, the weight used will not be enough for the leg muscles. wants to get out of bed! Again, this exercise will not work your legs effectively.
So, what were you trying to accomplish with these hybrid exercises?
What they were trying to achieve was an effect of COPD (excessive oxygen consumption after exercise). Simply put, the effect of COPD is an increase in the use or need for oxygen after exercise. This causes several effects on the body, such as: hormonal balance; increased fat oxidation; fuel tank replacement and anabolism. All we need to know is that it increases our metabolism. Depending on the length of the session, this will affect the duration of this COPD effect.