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5 big mistakes people make with training.
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THREAD
1) Zero overload.
You can't keep doing the exact same thing in the gym week to week and expect to progress.
There needs to be an increase in load, sets, reps or overall volume over a period of time to cause adaptations within the body.
You can't keep doing the exact same thing in the gym week to week and expect to progress.
There needs to be an increase in load, sets, reps or overall volume over a period of time to cause adaptations within the body.
One of the best ways to prevent this?
Track all of your training in a log book and try and train harder than last time.
Imagine if you done this for years, how much bigger and stronger you would be.
Simple yet effective.
Track all of your training in a log book and try and train harder than last time.
Imagine if you done this for years, how much bigger and stronger you would be.
Simple yet effective.
2) Too much volume.
The majority do too much junk volume in the gym and it's holding them back from progressing.
Doing 30+ sets of total shit is gonna do absolutely fuck all for you, apart from make you tired.
Tired doesn't necessarily mean it's good training.
The majority do too much junk volume in the gym and it's holding them back from progressing.
Doing 30+ sets of total shit is gonna do absolutely fuck all for you, apart from make you tired.
Tired doesn't necessarily mean it's good training.
Pick 3-5 exercises per workout, with 2-3 being compounds and sprinkling in 1-2 isolation exercises to work on specific weak points.
And make sure you train these HARD.
If you don't have a specific reason for doing an exercise, you probably shouldn't be doing it.
And make sure you train these HARD.
If you don't have a specific reason for doing an exercise, you probably shouldn't be doing it.
3) Zero isolation work.
Listen, I'm one of the biggest advocates of compound lifts being the base of your program.
But completely ignoring isolation work is fucking idiotic and you're missing the point.
Listen, I'm one of the biggest advocates of compound lifts being the base of your program.
But completely ignoring isolation work is fucking idiotic and you're missing the point.
Sprinkling in some isolation work is perfectly fine to prevent imbalances, work on specific weak links and provide you with movements with a high stimulus to fatigue ratio.
Just don't overdo it and make these the priority within your training session.
Just don't overdo it and make these the priority within your training session.
4) Ego lifting.
How many times do you see this?
People using weights that they have no business touching and moving it for half reps looking like a an absolute fool.
Then they wonder why they don't get bigger or stronger.
How many times do you see this?
People using weights that they have no business touching and moving it for half reps looking like a an absolute fool.
Then they wonder why they don't get bigger or stronger.
Drop the weight, leave the ego at the door and do the exercise fucking properly.
Full ROM is generally superior for hypertrophy.
It also provides exercises with a better stimulus to fatigue ratio and standardises things so that everything is trackable and consistent.
Full ROM is generally superior for hypertrophy.
It also provides exercises with a better stimulus to fatigue ratio and standardises things so that everything is trackable and consistent.
5) Zero cardio/Work capacity.
There's zero point building all of this muscle and being strong if you can't walk up a flight of stairs without being gassed.
I'm not saying do endless cardio.
Even something so simple as hitting 10-15k steps daily can keep your conditioning.
There's zero point building all of this muscle and being strong if you can't walk up a flight of stairs without being gassed.
I'm not saying do endless cardio.
Even something so simple as hitting 10-15k steps daily can keep your conditioning.
Also, don't neglect higher volume assistance movements within your training.
They build a tonne of muscle mass and work capacity to go with it.
Things like pull ups/dips, being able to move your own body weight with ease is huge and a sign you're not excessively fat.
They build a tonne of muscle mass and work capacity to go with it.
Things like pull ups/dips, being able to move your own body weight with ease is huge and a sign you're not excessively fat.
Avoid making these common mistakes in the gym and you'll see better results from your training.
Train hard but also train smart.
Thanks for reading this thread!
Train hard but also train smart.
Thanks for reading this thread!
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