ninety percent of gym members are carded, the first month to train very often, but after three months, the fitness card as optional consumption coupons, because the fitness can not see the desired effect or did not meet expectations, and refused to hire a personal trainer to take you through the first semester. After training aimlessly for a month, your enthusiasm at the start is still no match for the onslaught of time, and the lack of a training regime is always a casualty of the gym card.
If you want more muscle, training harder is what you have to do. You have to stop the bad training. Correct some bad habits, some of which will negatively affect the training you are aiming for.
are you making any of these training mistakes? If so, we can help you redirect and get the workout on track.
1. Improper warm-up
the first thing to say about warming up is that because many fitness enthusiasts are not in the habit of warming up, if you don't increase your body's core body temperature before training, you are likely to limit your performance in the gym (no matter what you are about to train). In particular, joints that are not warmed up properly can cause injuries.
So, if building muscle is important to you, don't head straight to the bench for "One or two sets" Or do some perfunctory stretching before starting the big weights. A warm up will not only help prevent injury but will also make you more efficient in the gym.
in a previous article i read about research that showed that college wrestlers who used a 4-week dynamic warm-up instead of a static stretching warm-up showed better strength, muscular endurance, anaerobic capacity and flexibility than static stretching groups. Furthermore, static stretching has been shown to severely weaken training intensity. So a simple static warm-up is still not enough.
The solution: Spend 10 minutes or more before each workout performing exercises that raise your core body temperature and prepare your muscles and joints for the rest of the session. Exercises such as jumping rope, running in place and tai chi are great before moving on to more challenging dynamic exercises such as jump lunges, power jumps and air bar squats. If you're just learning about dynamic warm-ups? Spend 10 minutes on the elliptical machine doing cardio before your workout.
2. Stop the movement before force exhaustion
no longer a foreign word to fitness enthusiasts, force exhaustion is a good thing for training to get into better shape. This is because training a muscle group with a challenging set of movements - the last few of which are hard - can help accelerate your progress.
Training to exhaustion breaks down more muscle fibres and helps you recover stronger next time. This rule applies no matter how much weight you use.
A study in the prestigious journal of fitness found that protein synthesis increased in subjects up to 24 hours after both high weight/low reps and low weight/high reps comparison workouts.
Solution: Whichever rep range you are training in, choose a weight that will lead to exhaustion on the last set of each movement, or just before the set. If you can easily reach or exceed the reps you set, add more weight. The effect of force exhaustion is often the weight you need to build muscle.
3. Exhaustion too often
having mentioned the benefits of force exhaustion above, now explain that not every movement needs to be force-exhausted, and given what you now know about failure - which is a good thing - you might think that more frequent force-exhaustion is a good thing.
Many gym goers unintentionally do the technique of force exhaustion so often that it can actually bring the effects of training to a sudden halt. Australian researchers found that subjects who bench pressed to exhaustion in multiple sets gained less strength compared to those who only exhausted in one set.
There are many possible reasons for this, but one of the most likely ones is that if you exert yourself too early in the set, you are less likely to put in too many muscle fibres or move too much weight in subsequent sets. When you have issues with total workout volume and reps and such, you're probably better off saving your strength until the last set and then exhausting it. So it's not a good idea to do every set with a single push.
The solution: Reduce the frequency of the exhaustion. Limit it to the last set of each movement. Higher level athletes completing higher volume movements may benefit from exerting themselves in the last 1-2 sets.
4. Too long rest periods
in the gym, you will find some people who just train like mechanics, while others are pressing their phones like logs. One of the worst mistakes a fitness enthusiast can make is wasting time in the gym. Not only does this delay your post-practice meal, but it also unnecessarily delays the muscle building effect.
When you are doing strength training and overload training alone, the standard rest period is 3-5 minutes. But when you're training for muscle gain, there may be little benefit. Resting for too long can reduce the intensity of your training, cool your muscles and reduce pump sensation. Anyone who drags their feet a lot will train much less.
the good news is that there is compelling research on short rest periods, especially if you want to train for a better physique. One study found that gym goers who rested for less than 60 seconds between sets burned 50% more calories than those who rested for 3 minutes.
The solution: Keep moving in the gym. Carry a water bottle with you to avoid wasting too much time going to the water table, and wear headphones to prevent potential gossip, even if they're dead, and take them with you to prevent people from striking up a conversation. Then rest no more than 60-90 seconds between sets. You'll build more muscle, burn more calories and finish your workout quicker.
5. Not working out because your muscles are sore
veteran fitness drivers enjoy the soreness of their muscles, and it was once thought that training when sore was counterproductive. The rationale was that if a muscle is still sore, it is still damaged and therefore should be given extra time to recover.
On top of that, few people want to go to the gym to work on their legs if our quads and gluteus maximus are still sore after last week's deep squat session. But do you really need to skip this workout? Some people will think that if your muscles are sore you should take a break, then for the average fitness beginner, if you've been training for years and are a fitness enthusiast, it depends.
There was no reduction in strength, mobility or muscle soreness in subjects with delayed onset muscle soreness (doms) in the biceps when the same workout was repeated 48 hours later.
a better approach is to keep to the original plan - go to the gym, warm up properly and then spend 10-15 reps stretching. Egcg, bcaa and increased protein intake will all reduce doms if pain is a mental block for you.
Solution: Don't skip this workout because your muscles are sore. Studies have shown that training while sore is not harmful and that throwing 48-72 hours between workouts is a better rule of thumb. You can also supplement with egcg, bcaa and protein and combine this with post workout stretching to reduce (not eliminate) the previous pain.
6. Too much isolation training
isolation training is good, but not the more you use it. We know that certain muscle lines in the pecs are a lifetime goal, but more dumbbell flyes and rope work won't get you those lines. Isolating your pecs will certainly help, but if you focus too much on isolation training like this, you limit your chances of working those details. Why?
You have to have the muscle before you can detail it, which means the training flow has to include compound movements with large weights.
Continuing with the chest example, if your regular training flow is 4-5 movements for 15 sets, you might want to make sure that three movements (or about nine sets) are multi-joint - push-ups, arm curls and push-ups.
for the last two movements, you can do isolation movements: Dumbbell flyes, rope chest clamps and butterfly machine chest clamps. In addition, these high weight movements have a greater impact on natural body building hormones such as testosterone and growth hormone (gh). Of course, pre-fatigue training methods can start with an isolation movement at the beginning.
The solution: Make sure that most of the training movements for your main body parts are compound in nature. Bench presses, squats, hard pulls, rowing, push-ups and pull-ups can all help you add more total muscle mass then you can with some gentle isolation movements. For example, for a five movement muscle workout, there should only be 1-3 isolation movements.
7. Do too much cardio
building muscle first and then losing fat is the training programme that many fitness instructors give their trainees, but trainees won't have the patience for this; they want to build muscle and have great lines at the same time. You want to get stronger, but you also want lines. Isn't that a contradiction?
So you might do cardio as hard as you do strength training. But sometimes, when you're good at doing cardio, you may find that the training results come more slowly. When you pedal the treadmill or stairs too often, you deprive your body of a lot of calories to build muscle.
do too much cardio and your body will use up its main sources of fuel, like glycogen and fat, and then move on to finding reserves...in your muscular abdomen. This is especially true when you are only doing low intensity cardio. Aerobic exercise is great. Do too much and you're sure to lose muscle.
The solution: When you want to gain weight, opt for 3-4 cardio sessions per week. As for a better option, you may need to stick to high-intensity interval training, which has been shown to burn more fat and retain more muscle than steady-state cardio.
not getting to your fitness goals is often not about positioning yourself too high, sometimes it's about not being good enough in your own way, why can others do it and why can't you? If you have the skills and effective results, everyone will be able to stick to them.