Do you just train the upper body? - Here are 10 mistakes that men suffer in the gym
A dreamer of a muscular body can fall into mistakes that do not bring results or increase the risk of injury, for example.
1. Useless Expences
Many basic trainers go in vain to train with special techniques and programs borrowed from bodybuilders.
However, a basic trainer does not need special programs.
A basic fitness athlete who develops his or her muscle condition develops with almost any program that meets the basic criteria for strength building and muscle growth.
A good basic program for a beginner is, for example, a 60-75 minute workout. To save time, upper and lower body movements can be done in succession and paused after both.
A suitable number of repetitions is 6-15.
It is a good idea to keep track of your workout weights and add a little weight each week to the toughest sets. However, this is not worth the expense of technology.
2. Upper body training only
Often in the gym, you see men who train only the upper body, chest muscles.
The lower body and lower limbs are left untrained.
- Human flamingo, where the upper body is disproportionately large compared to the legs, rarely looks good.
3. Program shopping
The program shopper gets bored easily. If one workout does not work in four weeks, switch to the next.
The content of the training program should be varied every 6-8 weeks, but jumping from one program to other programs that the training always starts from scratch and there is no time for development.
4. Too little stimulus for muscle groups
Gym programs, in which each muscle group has its own training day, do not provide a repetitive stimulus to the muscles of the basic trainer often enough.
It would be a good idea for a fitness bodybuilder to train each muscle group twice, sometimes three times a week, with a little variation in movement and stimulus.
Ten slightly longer, heavy weekly work sessions per muscle group have been studied to maximize muscle growth.
5. Unnecessary supplements
The basic trainer does not Benefit from an expensive BCAA supplement, for example.
BCAAs are branched-chain amino acids that are claimed to increase muscle mass particularly effectively.
If necessary, whey or soy protein, for example, can sometimes be used to supplement the daily protein intake. They or food animal or plant protein sources provide the same branched-chain amino acids, but more preferably than supplements.
Other researched supplements include creatine and beta-alanine. They bring extra power to short-term and hard-workouts.
It is best to invest in everyday meals. The main meals of the day (breakfast, lunch, dinner, dinner) should be 20-30 grams of animal or vegetable protein source, high-quality carbohydrates in the form of whole-grain pasta, for example, and plenty of vegetables.
6. Too much protein
The prevailing myth is that protein intake should be maximized during training.
Even a professional bodybuilder training with energy balance or plus calories is unlikely to benefit when the amount of protein exceeds 1.8-2.0 g / kg per day.
The basic trainer can do even less. A suitable amount is 1.4-1.6 grams per kilogram of body weight per day.
A good breakfast is, for example, oatmeal seasoned with milk or vegetable milk, berries, and a source of protein.
A dieter with a slightly higher protein intake can benefit as it keeps hunger at bay.
Excessive protein intake can have the disadvantage that other diets can suffer due to the feeling of satiety. For example, good quality carbohydrates that support training performance and general endurance are easily missed.
Excess protein also easily accumulates in the hips.
7. Poor recovery
It is problematic if the importance of recovery is not given enough thought.
In this case, there may be no lightened weeks in the training program. At the same time, you can compromise on the amount and quality of sleep and eat how it hurts.
Adequate recovery is important, because with the body and mind in the grip of constant stress, there are no results in the gym either.
According to Pitkänen, the amount of training can sometimes be halved without worries and at the same time maintaining strength levels and muscle mass, as long as the training weights remain the same.
One must also remember the addition of age to recovery: forty people do not recover as fast as they do in their twenties.
You should also invest in the warm-up. Good warm-up includes 5-10 minutes of general warm-up with a rowing machine, for example. It causes blood to circulate and body temperature to rise.
After that, you should open the upper back and the hip area with a few movements.
8. Painful movement
According to Pitkänen, there are a lot of men in the gym who persevere with the movement that caused the pain or injury in their own training program.
The pain-producing movement is always taken back because it is thought to be mandatory in some way.
- For example, if your shoulder is sore, you will have to reach under the disc bar for some reason. No one but powerlifters is “forced” to squat, bench, or pull, for example. There are effective substitutes for stores.
9. Rely on the hall of the hall
The most muscular man in your gym may not be the best help with training.
A large appearance or hard forces do not necessarily mean that the best possible information is available, as a training and nutrition method that works with another may not work for everyone.
“There is simply no one-size-fits-all method.
Researched information on supplements, for example, can be found at examine.com, for example.
10. Too big weights
Often the movement is done with too large weights on a trajectory limited by a vague technique. The most traditional of these is a squat with too much weight.
Improper movements do not bring about development but increase the risk of injury.
Weights are suitable when the movement can be done in a controlled and technically correct manner and along the entire trajectory of the movable joint.
On the other hand, development does not happen if the workout is always done with the same weights.
- Yes, the muscle grows even with small weights, but then the series has to be done until exhaustion.
The most effective number of repetitions is between 8-15.
ORIGINALLY WRITTEN BY - FITNESS YODHA
