Whilst one person could make dramatic progress in the gym following one technique, another might see very little change. The reason behind this can be a mystery. Training for most people is like going through a maze: a process of trial and error. It’s easy to give up if you’re not getting the results you want, but sometimes you need to persevere to see result. Success could be just around the corner. The key to getting results is to get rid of all the things that aren’t working, and keep the things that are. If you get your diet and training plan correct, the results should follow.
However, finding which elements of your training programme aren’t working can be a real challenge. Protein powder retailer, MaxiNutrition has this checklist of common gym mistakes to help you on your way:
- Weights to stimulate growth
When it comes to weight lifting, the goal is to utilise the weights to stimulate muscle growth. The trick here is more weight with less reps – ten perfect repetitions are better than 15 sloppy ones.
- Emphasising quantity over quality
The same applies here – the quality or your reps is more important than the quantity. Technique is key for muscle growth. Many people are so hung up on how much weight they’re lifting, that they ignore technique in a bid to achieve more reps even if they are poor technique.
- More is not always better
Some people think that doubling their training plan is the best way to gain muscle – frankly, that’s not true. When it comes to building muscle, gaining weight or shedding fat, more is not always better. In fact, rest is required for muscles to recover.
When it comes to training, as previously mentioned, your body, and muscles need a resting period to recover. Overtraining is a mistake many gym goers make. If in doubt, do a little less than you want to. That way, at least you’ll be enthusiastic about training and you won’t burn yourself out by doing too much too soon.
- Doing the same thing over and over again
As your body changes, it’s only right that you adapt and change your routine to suit your goals – introducing change into your routine regularly keeps your muscles guessing. If you’re following the same routine as you were 6 months ago, using the same exercises and the same weights, then something’s wrong.
For example, maybe you can do incline bench presses first, rather than second in your chest workout. Perhaps squats could come last, rather than first, when you train your legs.
- Too much change
Whilst your body demands a change to progress. You don’t have to change something every workout, but introducing something new every 2-3 weeks will keep things interesting and avoid gym mistakes. Then, you can give the whole routine a complete overhaul every 6-8 weeks. This is because you need at least 6-8 weeks to determine if a routine is working for you. Give it time and be patient. Nobody ever built a great body in a few months.
- Lack of goals
It helps to be focused when you are in the gym. If you join the gym with no real goals, the chances are high that you’ll give up on your exercise programme after 12 months or less.The first step that you must take when you want to get in shape is to decide exactly what you want to achieve, and when you want to achieve it by. Set goals, and stay focused.
We live in a society where most people want to ‘lose weight’, ‘tone up’ or build muscle, but those so-called goals aren’t enough. Having a specific goal of losing 7 pounds of fat in the next six weeks, for example, makes it far more likely that you will achieve it. Pick up a pen and piece of paper, and write your goal down. Put it somewhere you’ll see it every day. Keep working until you get it.