MISTAKES THAT COULD BE HOLDING YOUR GAINS
If you're not getting the results you expected from your strength training routine, it may be a sign that you're making some mistakes. Strength training can be beneficial in many ways, such as preventing injuries and increasing muscle endurance, etc. We listed some tips on what not to do in your next strength training session.
1. Focus on weights only
First, it is essential to understand that strength training is not solely about lifting as much weight as possible. Having a good technique is necessary to maximize training results. Focus on performing the exercise correctly, as close to perfection as possible. To get used to performing the exercises correctly, try dividing your training into two parts: A) focus on technique (set aside lifting heavy for a moment); B) gradually increase the weight until you feel ready to go all out without compromising form.
2. Train without mind-muscle connection
During a strength training session or any other type of training, your mind needs to be connected with your muscles. In other words, you must always be aware of which muscles are being worked and how the exercise is being performed. Skeletal muscle contracts voluntarily, requiring our command for the motor units to be recruited and activated. Therefore, avoid discussing or thinking about other subjects during the training session to keep your mind entirely focused on performing the exercise. Suppose someone believes they can exercise or engage in other activities while performing their physical activity. In that case, the quality of the training may be compromised, and so may the results, leaving them short of achieving their maximum potential.
3. Do not use safety equipment
When training with heavy or near-maximal loads, it is advisable to use safety equipment such as a belt, wrist wraps, and knee wraps. This care is essential to prevent accidents, especially when the muscles are well-trained, but joints are sometimes not as flexible as they should be. It’s essential to note that this safety equipment should not be used in all types of training, as it can cause weakness; however, it can certainly help when working on the heavier side.
4. Not resting enough between sets
If you are not resting enough between sets, you may be compromising the results, or worse, increasing the risk of injuries. Depending on your goal, there are guidelines for proper rest between sets. For hypertrophy (muscle growth) in the 6-12 rep range, 1-2 minutes between sets is ideal. For maximal strength development in the 1-5 rep range, 3-5 minutes is ideal. Lastly, for endurance training of 13+ reps, 45 seconds to 2 minutes is perfect.
