1. Neglecting to train compound movements first thing when you get to the gym:
- Compound movements are exercises that activate more than one muscle group as opposed to isolation exercises that only work one muscle group.
- Some examples of compound exercises include squats, bench and deadlift and these should be trained right when you get to the gym as they will require more attention and energy. You do not want to be exhausted from isolation exercises and not be able to perform optimally on your squats or deadlift because you’re too tired.
2. Upping the weight on any exercise before you have perfect form down:
- Treat the light weights as heavy and the heavy weights as light.
- Every lift should look the same no matter what the weight you’re lifting is.
- Consistency is key when avoiding injury and progressing linearly on your lifts. (This point was brought up by my USAPL coach Dylan Smith)
3. Not taking enough rest days if any at all:
- It is so important to have rest days to let your muscles your muscles, bones and nerves rebuild and repair. It allows your body time to rebuild body tissue insuring it grows back even stronger.
- Resting can prevent injury and over use. That is especially important for me to remember as I get into powerlifting which consist of heavy weight and low repetition compound movement training.
4. Not getting enough sleep:
- Often times if you’re overtraining it can be more difficult to get a good night’s sleep as your body can become on high alert mode.
- When your body is asleep your muscles go through recovery allowing them to repair and rebuild which is necessary for optimal progress.
- Your body needs generally 7-9 hours of sleep to be well rested.
5. Neglecting to stretch:
- Stretching is often the most neglected practice among fitness enthusiasts. I am often guilty of this. I am now making a point to stretch more often.
- Stretching lengthens your muscles, allows for more flexibility of movement, prevents injury and is considered an anti-ageing investment.
- Dynamic stretching should be used before a workout and static stretching after your workouts and on rest days.
Anderson, Sally. “Stretching Is Most Neglected Component of Fitness.” The Seattle Times. The Seattle Times, 08 Jan. 2012. Web. 20 Dec. 2016.
By Diana Rini. “Compound Exercises Bring Compounded Results: Get More In Less Time!” Bodybuilding.com. Bodybuilding.com, 08 Dec. 2014. Web. 20 Dec. 2016.
KARNAZES, DEAN. “Designer.” Fitbit Blog. Fitbit, 26 Feb. 2014. Web. 20 Dec. 2016.
Schletter, Michael. “The Fit Five: Sleep Your Way to More Muscle.” Men’s Fitness. Men’s Fitness, 12 Feb. 2016. Web. 20 Dec. 2016.