The correct exercises with the correct weights and the correct number of repetitions are the basis of any good program. But there are many things (serious and not very) that can stand between a good plan and good results.
Author: Shannon Clarke
You have studied the theory and developed a program that will lead you to the set goals. You have a powerful set of exercises, you polished the schemes of approaches and repetitions, and you know what the optimal pauses between sets should be. Now it remains to find time for training, stick to the plan and wait for the results.
But even after careful planning, you can make mistakes that reduce the effectiveness of training and distance you from your goals.
We asked elite athletes to make out some mistakes that people make in training. You've probably heard of one or two, but some items on the list might surprise you.
You found a workout that your favorite celebrities recommend. And you are convinced that once the program works for them, it will give you the result, right? Not really. "Sometimes, when I see a person doing a specific exercise in the gym, I ask him what goal he pursues," explains fitness model Craig Kapurso. – Many do not have any purpose at all. But even if the goal is there, I see that people use not the exercises, not the schemes of approaches, repetitions or their combinations, in order to achieve the results to which they aspire. "
Kapurso advises to make sure that the chosen plan allows you to approach your goals, and not to the goals of some celebrity. Follow someone's program, and, yes, you will see the result, but this may not be the result you were looking for.
When we asked to name the main mistake of ordinary visitors to gyms, coach and fitness model Alex Silver-Fagan did not hesitate to start the training off the bat – without a warm-up. "It may seem boring, but you need to allocate time for a good workout, stretching ligaments and tendons, warming up the muscles, because this makes training more fruitful, effective and safe."
Silver-Fagan recommends holding 5-10 minutes with a Pilates cylinder, performing dynamic stretching, and using expanders to activate muscle fibers. "Do not look at the workout as a waste of time," she says. "Consider this a time that helps you get out on peak performance."
According to crossfighter Eric Botsford, many get stuck in the routine – from day to day they repeat one workout with the same number of repetitions. You can understand them, because experts constantly talk about the importance of a specific range of repetitions. But Botsworth says that sooner or later the time of change comes.
"When planning training, athletes tend to focus on the same numbers in the same exercises," says Botsword. "But if you find the ability to constantly keep your muscles in the dark, changing exercises and repetitions, you begin to see truly maximum progress."
When the next time you come to the hall, try adding a new movement and raising the bar of repetitions a little. Yes, you have to reduce weight or take time to study an unfamiliar exercise. But it is worth giving the body a completely new kind of training stimulus, to which it did not have the ability to adapt, and you will get a much greater result for the same unit of time.
Having finished the approach, do you step to the cooler and take a glass of water, maintaining a pleasant conversation with a fellow in the hall? If so, you sabotage your results. "For many, mistake number one – it's too long rest between approaches," says fitness model Jordan Edwards. "If you want to burn more calories, you need to stay in the zone of rapid heart rate."
To keep the rest periods short, Edwards recommends training with a timer. Give the rest time in accordance with your goals, but never rest for so long to lose concentration, reduce heart rate and cool too much.
When you are in the hall, it is important to stay focused on what you are doing. "I very often see people who do exercises on the machine," says personal trainer Jan Jewell. – Yes, you came to the hall, and it's great. But did you come here to train or do the approaches anyhow, without effort and dedication – just to put a tick against the numbers, because that's part of your plan? "
Jewell remembers how many years ago she came into the hall, climbed onto her "own" ellipsoid and included an autopilot in her head. The next 40-60 minutes she paced for reading the magazine or watching TV, without even thinking that she was actually in training. "What do you think, I strained too much? Definitely not! "
If you feel that your results have disappeared somewhere along with the motivation, Jewell recommends conducting a self-test and asking yourself if you pay enough attention to your training. "You have to constantly complicate the tasks and lay out in every exercise that you have planned," she said.
If in training your thoughts are floating in the clouds, this is a sure sign that you have strayed from the path to maximum success.
Too often in the pursuit of the maximum possible weight, people sacrifice the technique of performing exercises. "I constantly see this error," Edwards says. "People are too worried about those 10 heavy repetitions that they have to perform, while we have to try to fulfill the approach to failure with the use of ideal technology." Remember that an exercise done incorrectly is an exercise wasted. To see a positive result, you need to work out the muscles qualitatively and according to all the rules.
If you ask trainer Ron "Boss" Everline about training mistakes, he will point to his feet. "Too many avoid leg training," he says. "The reason may be in difficulty and discomfort, or they simply do not understand what exercises to do, and how to properly perform them."
Take time to draw up a good leg training program, and it will pay off a hundredfold. Your feet are the foundation on which the whole body is built. A strong foundation erases the limits that limit your results.
Too often, people stop seeing the big picture. "We need to set goals outside the gym," says Botsword. – Of course, it's great to look good, sweat under the bar and lift weights. But why do you do all this? What is the global goal? "
Botsword recommends applying for participation in the competition, doing a game sport or finding some goal that will help to maintain concentration in each workout. If you constantly experience difficulties with motivation, such a strategy will definitely help.
9. Stop checking pages on social networks
You probably saw this before and, perhaps, even made a similar mistake: checking pages in social networks between approaches. "I understand that periods of rest on some are boring, but if you switch attention to events outside the gym, it will be extremely difficult for you to return to training," says Silver-Fagan.
Leave the smartphone in the locker room, advises Silver-Fagan, and adds that if in training you need music, think about buying a simple MP3 player without access to the Internet.
Sometimes the main mistake is impermanence. "In the army, we said that half the job is to take a stand," says athlete Nate Boyer. "It's important to be in the right place at the right time and take the right position."
Boyer says that his unit does not always know what task to perform. But they know one thing: at all costs, one must be in position and in full readiness. With the same attitude you need to approach training. "If you start looking for excuses not to go into the hall, it can become a harmful habit that will not only limit your results, but will spread to other aspects of your life, including the ability to achieve your goals," he adds.
If you do not take into account the weight and repetition, the best way to avoid mistakes in training – always come into the hall and lay out to 100 percent. If you can selflessly go to the goal, you will achieve great results – both in the hall and beyond!