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,
Some of you may have heard of Kroc rows, some may even have used them in a back program. I personally have a real love/hate relationship with them as when performed correctly they are brutal! – Here’s the ‘Kroc’ himself on how to perform them correctly.
As for crunches, never has a particular exercise been more villainised than these! When addressing lordosis or anterior pelvic tilt (or even just plain abdominal training), a full sit-up is far more damaging as it engages the hip flexors which take over the movement once the lower back leaves the floor/bench. The very muscle needing to be stretched/loosened in all but the majority of people, not strengthened or tightened! Crunches can help to shorten the rectus abdomnis and ‘pull the pelvis forward but far better are reverse crunches – Not only can they help alleviate Lordosis as the pelvis tilts posteriorly to initiate the movement, but also do not aggravate Kyphosis like crunches do as the upper back stays on the ground, shoulders can be kept retracted and the head/neck relaxed. Of course this would be in conjunction with lengthening aforementioned hip flexors and quads and strengthening glutes and hamstrings. As these are a relatively easy exercise for anyone with a strong core from lifting, i.e. if you can perform 10 or more easily, try using a decline bench (head at highest level), hanging knee raises to chest (avoid straight leg raises as these will make you arch your lower back) or hanging knees-to-elbows (without swinging or using momentum).