Nobody is perfect. Whether you're a beginner or a seasoned athlete, you'll likely find one of those frequent weight-training mistakes noted by personal trainer Peter Gaffney. The good news is that they are all pretty easy and quick to fix.
. 1 Just think about the workouts
When you do strength training, it's important that you look at the big picture. It's not just about spending the hard hours, but also to get enough rest, recovery and enough protein.
If you're not an Olympic weightlifter, a session for any major compound lift – such as squats, deadlifts, pull-ups and rows – assisted by the right kind of work like lunges ̵
Doing squats three or more times at high intensity may result in overtraining, which can lead to demotivation or even injury. Work hard, but rest well!
. 2 No effort
Following a proven power plan does not guarantee success. Of course, the sentences, repetitions, and rest periods are all relevant, but your work ethic is just as relevant. If you should raise 85% of your maximum for a repetition for five repetitions, you should not only want a two to three minute rest period, but you should need it! If you feel ready after 30 seconds, put more weight on the pole. However, if your goal is five sets of five reps at 85%, make sure you consider the last two sentences and the reserves you need to be tired.
. 3 Forget about form
The most important thing is not just to break through the repetitions, but to focus on your form. Make sure you consider your movement speed and technique, and make sure you do not cheat – be a form critic. Squats or heavy deadlifts with bad shape are more likely to cause injury than to promote strength.
Swallow your pride when it comes to speed and shape. Remember that it is not bad to relieve the burden if necessary. You have a lower risk of injury and your joints will be happier.
. 4 Only do heavy, short sentences
It is often said that short sentences of three or five repetitions are the way to get strong. That's not the case. To build strength and endurance, powerlifters often spend time in the area of hypertrophy repeats (eight to twelve repetitions). Working constantly at maximum load can tire you physically and mentally.
If you spend months with sets of eight to twelve reps and give everything you have, then I guarantee you get stronger. And if you are a beginner, you should stay in the range of over ten repetitions. Give your muscles time to increase their strength before experimenting with lower repetitions and larger weights. In the meantime, you can also experiment with other techniques, such as resistance bands or paused repetitions. Work your way to maximum repetition
5. Keep Same Things
Mixing sessions is a great way to get stronger. This does not mean that you should replace the back squat with the leg extension, except that you should adjust the main compound lift to stimulate your muscles in a different way.
For example, you can vary your squats by adding resistance bands to increase the power curve of the squat. Wrap the strap around the barbell bar and the floor of the Squat rack. For example, making the lighter part of the squat heavier and heavier, as you break the parallel on the way up, will be harder and harder because of the increased tension.
Peter Gaffney is the founder of PGPT, a mobile personal training service in London