Last Updated on Friday, 10 February 2012 04:03 Posted by Home Cure Monday, 6 February 2012 04:21

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By Zach Lisabeth

Some of the most common mistakes that people make when they hit the gym are entirely preventable. If you consider yourself a workout novice you may never have had the right training to maximize the efficiency of your gym time. If you’re an expert, you may have seen your results plateau after a long period of growth. Whatever your personal situation, there’s a good chance you’re making one (or all) of these common workout mistakes. So stop wasting all those hours plodding through ineffective workouts. Correct these minor issues in your fitness regimen and get back on the path to health and wellness.

Too Many Reps
Don’t go over board with one exercise. 8-12 reps is a good target for any single weight training motion. If you can’t do 8 you may need to reduce the weight. If 12 seems like a breeze then you may need a weight increase.

Not Changing Your Routine
You’re body gets used to the same motions over time causing diminished results. Practice “muscle confusion” by alternating exercises every week. If you do bench curls one week, try dumbbells the next.

No Down Time
You need to recover after every set. If you don’t take 30-60 seconds between sets, your muscles won’t be ready to pound out another effective round.

Too Much Down Time
Don’t dillydally at the gym. Use your time effectively. If you’re the type of person that gets lost in his or her MP3 player between sets, try timing yourself. You should never rest for more than 90 seconds before picking up the weights again.

Not Enough Weight
Without a high enough resistance you won’t get that deep burn that tells you your body is building muscle.

Too Much Weight
If you overdo it on the lbs, you won’t be able to do enough repetitions to get an effective workout.

No Balance
Don’t focus on only one muscle group. If you do chest and triceps one day, exercise your back and biceps the next. And don’t forget about your shoulders and legs!

Forgetting The Basics
Pushups, pull-ups and crunches are still some of the most effective exercises in any strength training routine. Spend some time on the mats playing these old standards. If you can’t do a pull-up, just hang from the bar. If you can’t do a pushup, just prop yourself up in the pushup position.

 

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REFERENCES

• Top Ten Common Workout Mistakes
• Lee Hayward: Bonehead
• 3 Top Workout Mistakes You’re Probably Making
• Top 10 Worst Muscle Building Workout Mistakes