Just Because Models in Magazines do them Doesn't mean You Should
Proper exercise selection goes a long way. The
exercises you choose to perform while you workout should always be consistent
with your goals.
This is why it makes absolutely no sense for people are
over weight who are trying to lose weight or tone up to do isolation exercises.
You see this in every gym in America with women performing
the inner and outer thigh isolation movements and even trainers training their
weight loss clients with the same exercises bodybuilders use to build gigantic
muscles.
Since there is such a variety of fitness goals which vary
from person to person, the most important thing you should take away from the
number 5 weight training mistakes is your exercise selection should always be
consistent with your goals.
What you can do to Improve your Exercise Selection
To create fun and challenging workouts you should be
creative but not at the expense of neglecting the very important compound
exercises such as bench presses, squats, lunges and rows/pull-downs.
Always make sure to include your major compound movements
at the beginnings of your workouts and go from there. Always remember that
your fitness program on a whole is going to determine what happens to your body,
not any single exercise.
You Don't love being in the Gym THAT much do you ?
Unless you are trying to be the next World's Strongest Man,
or a powerlifter your rest in between sets should be minimal.
If your goal is not strictly strength gain, you are most
likely resting too long in between sets.
Resting for excessive time in between sets not only causes
you to spend too long in the gym it may cause your body's hormonal response to
weight training to be off.
If you want your body to burn more calories and increase
your metabolism, train like it.
What can help you to Rest Less in Between Sets during
your Workouts
Make sure you bring a bottle of water to the gym so you don't spend 20 minutes
per workout making trips to the fountain.
Exercise selection will largely determine how long you need to rest in between
sets.
If you perform an intelligently designed workout of super-sets of opposing
muscle groups or large-small muscle groups you should be able to perform your
entire workout without resting.
Results in weight training is all about recovery. If
you perform weight training exercises without letting your body recover
completely from the previous session you may be doing more harm than good.
Many people believe in the "no pain, no gain" philosophy which leads to long
training sessions in the gym.
They believe that if their muscles are not sore they didn't workout long or
hard enough.
Delayed onset muscle soreness has nothing to do with results unless your goal
is to put on massive amounts of muscle and you're eating 10,000 calories per
day.
If you are lifting for general fitness, weight loss, or maintenance excess
muscle soreness most likely means you are overtraining your muscles and it will
hinder your results. You should spend your extra time performing cardio
exercise to burn extra calories.
How to Determine the Right Number of Training Sessions per Week
Trial and error in a complete workout program is the only way to figure out
how often you should be lifting weights. You may be able to get the same
or even better results by spending 1/4 of the usual time lifting but if you
never try you will never know.
A Fish out of Water is Not the Best Example of Proper Weight Training Form
For most people, exercise form is the most important aspect
of weight training. For anyone who does not have structured education or
years of experience proper form should be practiced at all times.
Bad form is the number 1 cause of weight training acute and
chronic injuries. Weight training is a very safe exercise when performed
properly and very dangerous if you use horrible form.
Bad form is not only dangerous, but it causes you to miss
your target muscle groups and also may work incorrect muscle groups which can
lead to muscle imbalances and possibly posture problems in the future.
If you have doubts of your exercise form, seek the advice
of someone who knows more. Even if you think you are practicing proper
form, find someone to watch your form because you may not be able to see the
mistakes you are making.
How to Make sure you are Practicing Proper Form
When in doubt, slow down. Being under control lessens the chance of
injury but if you feel something isn't right, stop. If you don't have or
can't afford a personal trainer, you can view videos with the proper exercise
form and instructions right here!
Don't Miss out on the most Basic
Principle of Weight Training
Many people fail to learn what weight training intensity
really is. It is defined as how close each set is to your 1RM or one
repetition maximum.
Therefore by definition, the most intense workout is
performing each exercise with the heaviest weight you possibly can for 1
repetition.
This is no way to actually train but what you can take from
this valuable. With the exception of fresh beginners, most people do not
exercise with adequate intensity, aka they don't use heavy enough weights.
How to Ensure you are Exercising with Proper
Intensity
Your workouts do not have to be (and shouldn't be) static
with the same sets and reps. In order to ensure you are training with the
proper intensity you should have at least one set of each exercise in which you
fail!
Yes, failure is a necessary part of making progress with
weight training.
Once you start incorporating intervals, the same recovery
rules apply as for resistance training; you need a day of rest
Don't Make Weight Training Mistakes Learn about the Following
Top 5 Worst Exercises Don't These are the top five exercises you should never do. Avoid these
exercises and save yourself injury.
Sets and Reps Don't make the mistake of improper form and
tempo. Learn about how you should perform each set and how many reps
you should aim for.
Weight
Training Volume Don't make the weight training mistake of
improper volume. Learn how much work you need to put in to get the
results you desire.
Weight
Training Splits Find out how many exercise sessions you can
fit in your tight schedule by splitting your body parts into different days.
Weight Training Exercise Information Articles
The anatomy map of exercise information allows you to click on any body part
to find the associated exercises and detailed information.
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Principle of Weight Training
