MISTAKES THAT COULD BE HOLDING YOUR GAINS
If you are not getting the results you were expecting from your strength training routine, it may be a sign that you are 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 important to understand that strength training is not just about moving as much weight as possible. Having good technique is essential in order to maximize training results as well. Focus on performing the exercise properly, as close to perfection as possible. To get used to performing the exercises correctly, try dividing your training into two parts: A) focus on the technique (forget about lifting heavy for a moment); B) increase weight little by little 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 focused on what muscles are being worked and how the exercise is being performed. The skeletal muscle contracts voluntarily, requiring our command for the motor units to be recruited or activated. So, avoid talking or thinking about other subjects during the training session to keep your mind 100% focused on performing the exercise. If someone believes they can exercise or think about other activities while performing their physical activity, the quality of the training may be compromised, and so does the results, leaving them short of achieving their maximum potential.
3. Do not use safety equipment
When training with heavy or near maximal loads, this is the time to use some safety equipment such as a belt, wrist wraps and kneed 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 important to note that this safety equipment should not be used in all types of training as they can cause weakness, but they certainly can help when working on the heavy 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 for injuries. Depending on what your goal is, 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 appears to be ideal.
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