Are You Making These Mistakes In The Gym? By Jon Bruney – Original Article published on DragonDoor.com in August 2013
Most Hard Training Individuals – Even The Experienced Ones – Are Making A Handful Of Easily Correctable Mistakes That Are Preventing Them From Achieving Their True Physical Potential…
So If You Want More Strength, Muscle, Speed, Power, Athleticism And Conditioning – Read On Carefully And Make Sure You Aren’t Making Any Of These MISTAKES…
In case you’re wondering why you should listen to me, let me start by quickly telling you a little bit about myself…
I’m a professional performing strongman, world class trainer, coach, motivational speaker and author. I have been featured in Ripley’s Believe it or Not and appeared nationwide on NBC’s The Today Show. And thousands of people have personally experienced my “Pressing the Limits” motivational strength programs.
My work with competitive athletes includes Olympians and NFL players.
I am the author of Foundations, a training series featured in MILO, widely considered the world’s most prestigious strength training journal.
And as co-owner of Submit Strength Equipment, I have been responsible for the design of numerous pieces of cutting-edge training equipment now in use around the world.
5 Mistakes In The Gym That Are Holding You Back From Being As Strong, Muscular, Fast, Explosive and Well-Conditioned As You Could Be…
1. Choosing The Wrong Exercises
Not all exercises deliver the best results for the effort you put in.
I witnessed this personally when I was a trainer for a Cable TV show that was focused on helping individuals make rapid changes in body composition. Some of these people had been working very hard trying to make changes in their physiques.
But one of the key problems – and reasons why they weren’t progressing towards their ideal physique as fast as they’d like – was exercise selection. Once we changed the exercises, the results came RAPIDLY.
The sad truth is that many people put in GREAT effort, only to get MEDIOCRE results.
If they only knew how to incorporate the right exercises into the right program, they would smash through genetic barriers and see powerful changes in their physiques.
One example is the guy who busts his ass for an hour training his arms with a myriad of machines exercises. Sure – he is training with a lot of EFFORT, but does he possess the powerful ‘guns’ he desires?
The answer is almost always, “NO”.
On the other hand, consider the guy who trains his arms using just a handful of big, compound exercises…
Chin-Ups and Barbell Curls for the biceps.
Close Grip Bench Presses and Dips for the triceps.
And he does this week in, week out.
This guy trains equally as hard as the other guy – but his results are 10 times as good!
What’s the difference?
Simple… Exercise selection.
2. Choosing A Program That Develops ‘Show Muscle’ Instead Of ‘Smart Muscle’
Many training programs only focus on one approach to create hypertrophy. This results in muscle that underperforms. Smart Muscle, on the other hand, PERFORMS as well as it LOOKS.
Allow me to explain…
Smart muscle is muscle that can multi-task and handle any challenge thrown it’s way.
To truly create a bigger and better body a strength program must use multiple stressors. This will teach the nervous system to recruit more muscle fibers and allow the body to adapt to multiple forms of resistance. The goal should not only be to increase muscle size, but also strength and athleticism.
All of my hypertrophy programs do this… they help you to increase muscle size, strength and athleticism.
To focus only on building muscle is a mistake – especially if you compete in sports and are using your resistance training to not only help you to look better, but also to become a better athlete.
3. Spending Too Much Time At The Gym
Many trainees spend too much time in the gym and have little to show for it.
You see, the truth is that long routines plus long cardio sessions are not very effective because long training sessions cause you to miss out on key hormonal factors that could build muscle.
Secondly, people should have a life outside of the gym.
By the time you drive to the gym, change, set up your workout, have a post workout shake, shower, and drive home…you could easily spend two hours or more.
There is little free time left over to develop relationships, pursue other hobbies and interests, and to feed your mind.
I have personally helped individuals to get amazing results in their own homes using minimal or no equipment in 4 hours a week or less!
The key is understanding how the right exercises can be combined to create a synergistic effect of increased neuromuscular efficiency and maximum muscular hypertrophy in minimum time.
This combination unleashes powerful muscle building hormones throughout the body.
4. Lack Of Focus And Mental Preparation
There are days when trainees just don’t “feel” like working out…
They lack motivation, so they procrastinate.
Many individuals don’t have the proper focus to complete a training session at the proper intensity. So, they just go through the motions. The results are missed or wasted workouts.
Without proper focus and concentration when training, one can never reach their physical potential. Unfortunately, many trainees don’t know that there are exercises to focus your mind, develop your willpower, and deepen your concentration skills.
Understanding the importance of mental training can often be the difference between success and failure when it comes to building a powerful and athletic physique.
5. Failing To Break Training Plateaus
Trainees often get discouraged because their gains stop after a short time. They therefore quit or become stuck; never reaching their goals.
The real problem lies with the training programs. And the reason I say this is because many training programs do not provide a way to keep on gaining.
Understanding how to keep the training fresh and the gains coming is essential to reaching your true athletic potential.
If you find yourself making any of these “Mistakes”, I have good news. Tomorrow I’ll be teaching you how to avoid these mistakes and how to get on the path toward building “Smart Muscle”….
Talk to you then,
Felt like doing some back hypertrophy work today, Then taking a few rest days as away all weekend. When I get back I’ll be focusing more on this to bring my deadlift up and general mass for the back (can’t go wrong with that!).
Cable Row 60kg x8x8x8x8 (30s rest)
‘V’ Grip Pulldown 75kg x10, 70kg x10, 65kg x10, 60kg x10 (60s rest)
DB Pullover 38kg x12x12 (60s)
Rack Pull 140kg x6 – Still not sure I’m doing these right!
Shrugs (mainly for grip work) 90kg x6x6x6 (60s)
Then threw in some Single Handle Standing Alt. Cable Curls 10kg x12x10 (60s) and DB Preachers 12kg x10x7 (no rest just alt. arms)
This an article written for www.muscleandbrawn.com – However I couldn’t write it any better so have posted it here!
4 WAYS TO GET FREAKING HUGE – Rock Rannick
Time To Get Swole
Man, do I have some magical, mystical, mass building advice for you today. But I know – you’re extremely skeptical. You’re waiting for the bullcrap; to be let down by some cool sounding training system with overly complicated mumbo jumbo, and exercises that suck.
Sorry, no fail for you today.
I don’t hand out fail. I’m not pushing an agenda. You want to get big fast, then do the following.
1 – Stay with a Simple Routine
Listen, you have been searching for the ultimate routine for years. In fact, you spend more time reading about routines then performing routines. And each week you switch routines. I’ve found it, this week I’m making the change to blah, blah, blah and will grow!
Enough with this foolishness. I’m about to carpet bomb your fantasies, so you have been warned. Brace yourself. Here goes…it doesn’t matter what routine you use. Yes, you heard me right. Doggcrapp, Max Stim, Dogg Stim, Max Crapp…whatever. Just pick something and stick with it. And make sure the routine isn’t complicated. You don’t need complicated.
A simple routine focuses on progression of weight using basic heavy compound lifts including:
- Bench Press
- A form of the Overhead Press
E. T. C.
If you find that your routine has you doing giant sets, drop sets, or focusing on the dreaded mind-muscle connection, run like the wind. And worse yet, if it contains too many isolation movements…well…FAIL. You don’t need training techniques or isolation movements, you need to:
2 – Lift Heavy Ass Weights
Lift heavy ass weight. Heavy ass weight makes muscles grow. Heavy ass weight can be in any rep range, because it is heavy ass weight and is kicking your balls seven ways to Sunday.
What rep range should I use? FAIL! It doesn’t matter – Lift heavy ass weights!
What should my rep speed be? FAIL! It doesn’t matter – Lift heavy ass weights!
Should I do cable crossovers before or after flyes, and should incline bench be performed with a 22 degree angle, or a 24 degree angle? FAIL! It doesn’t matter – Lift heavy ass weights!
What split is the most effective for mass? FAIL! FAIL! FAIL!
GO LIFT HEAVY ASS WEIGHTS!
But I don’t want to lift heavy! So and so says that squats are bad for your knees, and my mom is afraid and wants me to take up knitting.
Both so and so, and your mom (no offense to moms) can barely lift a roll of toilet paper to wipe their own asses. If you want to look like your mom, listen to the training advice of your mom. If you want to pack on muscle, lift heavy ass weight!
3 – Stop Bitching and Get Your Ass to the Gym!
My toe hurts.
My right nut seems small today, maybe I shouldn’t train.
Want to know how to fail? I mean epic fail? Continue to make excuses, and avoid going to the gym. Want to know how to succeed? Gird up your balls, shut the hell up, and get your ass to the gym, 52 weeks a year. The end.
This isn’t complicated.
Of course your left nut hurts! You’re lifting weights. Lifting heavy ass weights will hurt from time to time. Pain is part of the equation. We aren’t collecting bottle caps here, Charles.
4 – Forget Your Damned Abs and Eat!
I want a six pack!
Bud, if you think you can pack on muscle and carve out a six pack in the same month, you need to lay off the crack pipe.
This just in…if you want muscle, you need to eat big. If you want to be a 220 mass monster, but only weigh 120, you need to start eating like you weigh 220 pounds.
How long should I bulk before I cut? FAIL! Eat until people at the gym start asking you where you get your steroids from. Then, and only then can you start cutting.
Should my bulk be dirty or clean? FAIL! Grab a shovel and get to gettin’.
Whole milk has fat! Almonds have fat! I can’t eat fat! FAIL! Listen, drinking whole milk and lifting heavy ass weights equals muscle mass.
- Lift heavy ass weight using heavy ass compound lifts.
- Eat big.
- Never miss a workout.
- Stick with a basic routine.
Follow these 4 rules for two years and you will dramatically change your body. The end.
Anyone who has participated in training of any kind is familiar with DOMS (Delayed Onset Muscle Soreness). Even advanced lifters may occasionally suffer from it. What may surprise you is that it is still not fully understood in the scientific community nor can its causes be fully identified. There are a few theories, some of which are more believable, but none are 100% proven. (I may delve into these at a later date, but for now I’m looking at the effect on training and/or hypertrophy (muscle growth)).
DOMS itself can range from mild swelling stiffness around the joints involved to crippling pain where you are literally barely able to stand. It can start from immediately after a workout to a couple of days later and cast last for days – in extreme cases up to a week! Typically however it occurs 24-72 hours after a workout and lasts a day or two. To best keep it to a minimum ensure you eat enough post work-workout, drink plenty of water and get adequate rest.
You do not need DOMS to build muscle, so don’t strive to absolutely kill yourself with volume and/or reps every workout, this is madness! It will also hinder progress as you will be unable to train again for a few days due to the pain. Some trainers deliberately push their clients into soreness every workout with statements like “no pain, no gain”, and “if you don’t hurt tomorrow, you didn’t work hard enough”. All this shows is a complete lack of knowledge on their part, and generally are just trying to prove themselves as their clients may then talk about them in ways such as “so-and-so is a much better trainer than so-and-so, my legs were killing for a week”. Great! well done, you’ve done one session and now can’t do anything else for a week due to soreness! Now think about going for a 10 mile walk tomorrow (boring I know), I can guarantee if you don’t do a lot of walking you will have a level of DOMS from it. Does it take a Personal Training certificate for that? It is very easy to make someone sore after a workout, but not so easy to get them faster, stronger or lower body-fat, that is where a good trainer should stand out from the crowd.
Now I’m not saying you should avoid DOMS altogether, far from it, but you shouldn’t train specifically for it either. It can occur at random due in part to being dehydrated or not having enough rest, but it will mostly occur when you change an exercise or perform something you haven’t done before. It also tends to occur a lot with plyometric (explosive) work, but again mainly when you are new to the exercise and tends to decrease as you adapt to it. For example, I performed a Hack Squat last week for the first time and had DOMS for around 4 days, even though I increased the weight the next time I used it, my soreness was far less as I’ve started to adapt to the stresses involved.
Should you try to train with DOMS or will it make it worse? Another debate-able point. If you are too sore to train, there is little point anyway, but I would suggest some light/mild exercise as I find it helps to dissipate the soreness. However that is my experience, you may be different. One thing is for sure, in the science world, it has been proven that the recovery process can continue and even be enhanced through another workout session, so don’t get dragged into the ‘overtraining’ myth – You can’t overtrain in one workout!! Too many people have been brainwashed with the ‘you must completely recover before the next session’. I have often trained whilst sore and it has never hindered my progress. (I can also talk about CrossFit here, whilst following that I was regularly sore but still would workout the next day without ‘overtraining’). If you get prolonged or extreme soreness, however, then it is genuinely time for a break!
In short, getting DOMS after a session is a good indicator of work done, but it is not the only indicator. It should not be trained for specifically and not getting it doesn’t mean you haven’t trained hard enough. Keep adding weight to the bar and get stronger, you cannot get a better indicator for progress than being able to lift more weight for more reps.