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
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.
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
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
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
Therefore by definition, the most intense workout is
performing each exercise with the heaviest weight you possibly can for 1
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
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
Yes, failure is a necessary part of making progress with
Once you start incorporating intervals, the same recovery
rules apply as for resistance training; you need a day of rest