PureNatural
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Total Posts
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1327
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Reward points
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10
- Joined: 4/2/2006
- Location: Toronto Canada
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Status: offline
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Begginer's mistakes
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Monday, April 03, 2006 8:15 PM
Don’t have to know proper technique to become good bodybuilder. I can't stress enough the importance of technique. Even if you're a genetic stud, poor technique will eventually catch up with you and you may become plagued by injuries. Work on your technique so every repetition looks the same, whether it's the first rep of your first warm-up set or the last rep of a work set. Become machine-like when you lift. Magic potions, pills, and powders help. I was constantly looking for that magic supplement to propel me to new gains. The only thing that happened was I got lighter-in the wallet. If any of these supplements really did "work," they would be pulled from the shelves. You can count on a new "wonder supplement" being pushed every year. Someone recently asked Lyle McDonald on the internet what he thought the best supplement was. His answer was: "Squats and food." I agree. Spend your money on some good food instead of another fad supplement. Risky exercise don’t mean anything Don't perform the following exercises: press behind neck, bench press to the neck, cambered bar bench press,. For the majority of people, these exercises are "body wreckers." Complicated exercises should start in training. Focus your effort on a few basic exercises. Master the technique in performing these exercises. A program doesn't have to be complicated to be effective. In fact, some of the most productive programs are the simplest. Forget about a detailed training log. You can't determine where you're going if you don't know where you've been. One of my biggest mistakes was not keeping a detailed training log. What weights did you use 12 weeks ago in your exercises? If you can't answer this question, how do you know if you're progressing? If you can't answer the question, start keeping a training log now! Not enough rest Even advanced lifters will add more sets and exercises when gains have all but dried up. If your gains have dried up, try resting more not less. Base your training on the short-term. Don't get caught up in trying to make large gains in short periods of time. There were countless times that I tried to progress too fast in too short a time. I either suffered an injury, or hit a plateau. Resist the temptation to add weight too quickly when you're having one of those workouts where you feel like the only thing that can stop you is kryptonite. Be patient!
Arch a lot when performing the bench press. Arching the back drastically when bench pressing will only help to demonstrate strength, not build it. It's dangerous to the lower back as well. Not enough sleep is ok . Sleep is a very important element of recovery. Staying up and watching the late show should not take priority over the health benefits of good night's rest. Where I work, most people's engines are running on the caffeine that they consume by the gallon when they drink coffee each day to stay awake. If you don't get enough sleep, you're sure to short circuit your efforts in the gym. Buy a muscle mag, flex or any other bodybuilding magazine Since you're reading this magazine, you probably have this point covered. The muscle comics provide unrealistic expectations. The physiques attained by the bodybuilders in these magazines are obtainable by only a select few individuals, and the training routines advocated would likely kill an elephant. Round your back in squats or dead lifts. "I don't care if my lower back is rounding when I perform squats or dead lifts-I just humped up a new PR!" If you have this attitude about rounding your lower back in the squat or dead lift, I can almost guarantee that lower-back pain will exist in your future; possibly, for a lifetime. Again, work on technique and make it a priority, not an afterthought. Become a master technician! Rotate and flare your elbows when performing the bench press and Use your shoulders When performing the bench press, retract your shoulders, shoulders on bench whole time, keep your elbows from rotating at the sticking point such that they are no longer directly beneath your wrists. This rotation puts a tremendous strain on the shoulders. Add in some explosive lifting and you have an explosive combination for shoulder injuries. It’s ok to work out when sore. If your muscles are sore, you're not recovered in my opinion. In fact, just because you didn't get sore, or the soreness has subsided, doesn't mean you're ready to hit the weights again. Experiment with recovery time. Depending on what you did in your last workout, it could be significant period before you're truly recovered even after soreness has subsided. Don’t focus on the basic exercises. Squats, deadlifts, shoulder presses, rows, chins and bench presses are all examples of exercises with a definite bang for the buck for building muscle and strength. Complicated exercises like leg extensions, triceps pushdowns, concentration curls, shoulder laterals and pec dec flyes are not. Keep working out the same day until you get it right. If you begin a workout and everything seems to be going wrong, don't be afraid to pack it in and come back another day. Maybe your lower back starts to stiffen up, your mind is wandering because of other distractions in your life, and you've a cold to boot. Remember, it's just one workout, and missing one workout or simply returning to work out the following day will not kill your progress. In fact, you may save yourself from injury or falling into a bigger rut. Put training in the proper perspective in life. Your life should not revolve around your training. There are plenty of other elements in life that should take precedence over training. Don't get your priorities mixed up! For every one of the thirty items in this list, I used to do the exact opposite. Unfortunately, there's no machine to send me back in time to start over. Don't be afraid to admit that you've made a mistake in your training. If you get injured, you've made a mistake. Try and determine what led to the mistake, and make sure you write it down so you can avoid repeating it. Hopefully, by reflecting on my errors and presenting the appropriate changes to make, this article will help you to avoid making mistakes in your training.
<message edited by PureNatural on Friday, April 07, 2006 6:13 PM>
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