Remember when you came to the gym and everything was going smoothly? Did you lift heavier weights from training to training and did you feel that you were developing? Have you noticed stagnation for some time? Can’t you jump over the next weight threshold? Perhaps you are making one of the common mistakes that should be avoided during strength training? Or are you committing them all? Nothing new! It happens to everyone.
MISTAKE # 1 – Too Fast and Too Easy
Merely following a training plan does not guarantee success. The number of series, repetitions, and recovery times are of course super important, but just as important is how you work. If you perform 5 repetitions with a weight equal to 85% of your maximum single rep and after the series is over you are ready to continue working after a minute, it means that you do not appreciate your abilities. After a good, hard set, your muscles should beg for more rest. Just remember one thing – if your plan is to do 5 sets of 5 reps, then the last set must also be neat and technical.
MISTAKE # 2 – Too fast and too hard
It is often said that doing short sets of three or five repetitions is a way to increase your strength. This is true, but incomplete. Strength trainers should also work with greater repetition ranges, for example 8-15 movements depending on the overall training plan. Working with maximum loads is physically and mentally tiring all the time.
A number of around 10 repetitions is especially important for beginners. In this way, we give the muscles time to increase strength, to get used to work. There will be time for experiments with repetitions and weight gain.
MISTAKE # 3 – Not enough rest on non-gym days
Forget the “the more the better” attitude. This does not apply to strength training. When you lift weights and bring your body to the brink of exhaustion, you need to recover properly. The muscle fibers need time to repair any damage from the last, hard session. If you take your training too hard and ignore rest, your muscles won’t get stronger and you won’t be able to lift more. It’s so simple.
MISTAKE # 4 – You do the same exercises over and over again
The human body is so great because it can adapt. For almost any (not extreme) conditions. Also for hard training and the challenges you set for it. If you keep doing the same set of exercises, your muscles will remember it, adjust and stop developing. Each plan is effective for a certain period of time due to the body’s adaptive capabilities. Changing your plan and exercise too often will frustrate your efforts to make progress. However, if you find that you are no longer able to progress on your current plan, it may be a signal that the plan has exhausted its potential and modifications should be made in terms of the exercises and stimuli used.
MISTAKE NUMBER 5 – You are not eating enough
You need fuel to reach your goals. Only proteins, carbohydrates, fats and micronutrients in the right amounts will give your body the strength and energy to continue working. If you eat too little, your body will start to eat itself. And no – it won’t start with body fat. He’ll start with tasty muscles. If you need to – use applications that automatically count B / W / T in the meals you take. A good solution is to go to a sports nutritionist who will best advise you on how to compose meals for the physical activity you undertake. You can also take advantage of free dietary consultations with our trainers specializing in nutrition. Consultations take place on the first Monday of the month.