“Don’t Let These #8 Mistakes Sabotage Your
Did you know the average
So what’s the big deal about the
As a personal trainer I have seen hundreds of people strive for a 300-pound
Mistake #1: Less is more.
By far the biggest mistake people make is “wanting it” so bad that they overtrain. It’s human nature, if we don’t see the gains we’re looking for the common sense solution is to work harder and harder. I can tell you from personal experience that last time I hit a plateau in my training I took a week off from the gym and came back stronger than the last time worked out. Be on the look out for warning signs of overtraining such as lack of motivation, trouble sleeping, poor nutrition, and of course lack of progress.
Mistake #2: Full body workouts.
Let’s get you set up on a new split where you can give each muscle involved in the
Mistake #3: Self-doubt.
Hopefully you don’t need a pep talk, but here it goes anyway. Excuse me as I impersonate motivational speaker Anthony Robbins for a moment. Your subconscious mind believes whatever you tell it, so do yourself a favor and program it with positive thoughts. I cringe every time someone asks me for a spot and they bash themselves before they even start the lift. Comments like, “I don’t think I’ll get very many reps,” or “I can’t do this much, but I’ll try.” If you’re not confident, fake it, and tell yourself you’re going to succeed. Trying is a part of failing. If you’re afraid to fail, you’re afraid to try.
Mistake 4: Bad form.
Widen your grip a little bit. The wider your grip, the less distance the bar has to travel. Therefore it makes sense that you’d want to grip the bar as wide as possible. If you have been
Another way to decrease the distance the bar has to travel is to retract your shoulder blades. Try to squeeze your shoulder blades together during the entire movement. This will give you a more stable surface to
Keep your feet on the floor and drive with your heels. If you see someone kicking or flapping their legs in the air, as they turn blue trying to push the weight you’ll know that they are off centered and it’s costing them some serious poundage. Keep your heels on the floor to help you generate power.
Arch your back. Your butt, shoulder blades, and head should always be in contact with the
Is this cheating? Not at all, this is a regulation lift. If you want to completely isolate your chest head over to the pec deck machine to finish up. It’s good that you’re learning to use more than just your chest when you
Mistake #5: Too many warm-up sets.
Don’t get me wrong you certainly need to properly warm-up. However you should do so with some very light weighst, push-ups, and stretching. You don’t want to exhaust your muscles before you get to your working sets. Most people pyramid up and then wonder whey they can’t get the weight on their last set. By doing lighter warm-up sets you will save your energy for the heavier weights and a big finish.
Mistake #6: Neglecting your back.
Strong lats or “wings” are very important to the negative phase of the
Mistake #7: Lack of goals.
So you want to increase your
Mistake 8: Lack of variety.
The human body is an amazing system. Whatever you throw at it, it can adjust and learn to handle. Keeping it off guard, mixing things up, and adding variety to your workouts will ensure your body responds positively. Always stay one step ahead by changing your workouts when you feel you’re not making the gains you expect. If you’re like me and want to look good while, while having some strength to back it up you’ve probably been training with reps between eight and twelve. Try lowering the reps on your
If you can avoid these common pitfalls and you’re open-minded enough to try something new you’ll soon be
Saturday: Watch the game
Day 1: Chest/Biceps
Incline Dumbbell Press 3 sets of 8-10 reps
Cable Crossover 3 sets of 10-12 reps
Alternating Dumbbell Curls 4 sets of 8-10 reps
Seated Preacher Curls 3 sets of 10-12 reps
Day 2: Legs
Squat 3 sets of 8-10 reps
Leg Press 3 sets of 8-10 reps
Leg Extensions 3 sets of 10-12 reps
Leg Curls 3 sets of 10-12 reps
Day 3: Off
Day 4: Shoulders/Traps
Font Military Press 3 6-8 reps
Upright Rows 3 sets of 8-10 reps
Lateral Riases 3 sets of 10-12 reps
Dumbbell Shrugs 3 sets of 8-10 reps
Day 5: Back/Triceps
Pullups 3 sets of 10-12 reps
Bent Over Barbell Rows 3 sets of 6-8 reps
Lat Pulldowns 3 sets of 8-10 reps
Tricep Extensions 3 sets of 8-10 reps
Day 6: Off
Day 7: Off
Points To Remember:
Ø Make sure you’re not overtraining.
Ø Ditch the self-destructing negative thoughts.
Ø Don’t waste your energy with surplus warm-up sets.
Ø Train your back just as hard as your chest.
Ø Set a specific goal.
Ø Drive with your heels, widen your grip, arch your back, and retract your shoulder blades!