The Top Seven Ways to F - Up in the Gym
Artical at T-nation.com by Ian King
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avoid overtraining:
- Do only 10-20 work sets per workout.
…In fact, 5-15 sets may be an even better range.
- Never train continuously for longer than 12 weeks.
- Avoid assuming that all exercises or muscle groups require equal attention in volume.
…Devoting three or more sets to every exercise in the workout is a surefire guarantee of overtraining.
2) Ignoring the Weakness
… work the weakest link. If you’re pursuing an increase in size or strength, find the most neglected muscle group (no matter how small it is!) and work it...put it first in the workout and first in the week.
3) Failing to Vary Training Priorities
From what I have told you above, the muscle groups that receive attention first in the training week and first on the training day are the ones that will probably show the most improvement. Consequently, I recommend that you work weak muscle groups first, but equally important is to never use the same muscle group sequence endlessly. Doing so will do two things: reinforce inevitable muscle imbalances that result from any given sequence, and contribute to the stagnation of the neglected muscle groups.
4) Creating Injury Potential
…count how many exercises and sets you do for pulling and pushing in each training week or microcycle. Are the numbers equal? If not, which dominates? If you’re doing more pushing than pulling movements, you’re headed toward trouble. Secondly, consider the sequence of these exercises�does the pushing or pulling appear earlier in the training week or training day?
5) Misinterpreting “Training Hard”
do not focus on working hard!
Strength training for size and strength should be used as an anaerobic activity: do a work set, rest; do a work set, rest. At the end of the workout, you should only feel smashed some of the time, not all of the time!
The key to this is the well-known but rarely understood relationship between volume and intensity.
So, instead of feeling the need to totally smash yourself every workout, consider the following tip to ensure that you don’t overstep the mark in a standard three-week training cycle:
- Week 1 Workouts
Never miss a rep, don’t lift at your limits, focus on the quality of your technique, and walk out of the gym after each workout feeling very fresh, even underworked.
Week 2 Workouts
Work closer to your known limits, still with no intent of missing a rep; at the end of the workout you’ll still have some reserve, but you’ll know you just finished a workout.
Week 3 Workouts
Look for new personal bests in the exercises you’re doing, but still be realistic. You may miss some reps, but don’t attempt to lift a weight unless you have a strong belief that you’ll get all the reps. At the end of the workout, you may feel a high degree of fatigue.
it’s not about how much you can do in a workout, but rather what amount of effort will give the greatest rate of return!
6) Lacking Intensity
I just finished telling you to back off. Now I am going to tell you that most strength training is conducted with inadequate intensity. Contradictory? No. Mistake number 5 referred primarily to excessive volume. Now I’m talking about inadequate intensity. What I recommend is a low number of sets and a short time in the gym, but with a high level of focus. I believe that, in strength training, intensity is more important than volume.
Remember this�effort is relative to perception.
However, with a change in approach, you’ll succeed in lifting a lot heavier weights.
These are some of the techniques I use and recommend to raise the focus and intensity of your training session (and get better results!):
- � Never sit or stand on or near the device you’re using. Instead, sit or stand a few meters away. Develop the subconscious awareness that once you enter that area, you will have a higher level of focus or aggression (the less complex the lift, the more your aggression will work).
� Take at least 30 seconds prior to approaching the device or area for a work set to rehearse the lift. Focus on the end result and develop a higher level of arousal, urgency, and aggression.
� Even during extended rest periods, never allow your focus (this includes conversation) to deviate far from the reason you’re in the gym�it will jeopardize your ability to return to the desired level of intensity.
� Throw a towel over your shoulders during the rest periods. This will maintain body temperature. Take it off immediately prior to the work set. The sudden exposure to a lower room temperature will cause a fight or flight response, aiding your ability to raise your arousal level.
7) Lifting to Impress
I would say that most load selection in strength training is based upon what impact it will have on those watching, not what impact it will have on the body. …It’s too bad that, while walking on the beach and seeing someone they want to impress, these same muttonheads can’t pull the same weights out of their pocket and impress in the same way.
If you were more serious about your body than your short-term ego, you’d take off 75% of the load and perform the movement in a manner that had some lasting impact on your body! …Straight away you know you’re going to see a set of very limited range movements, no doubt done with more bounce than Pamela Anderson on a trampoline!
Lifting heavy is great�if it makes a difference! The key is to learn how to make a difference to the body with a slow and controlled movement, and then progressively add resistance!