In this article I will discuss several typical bugs that are made in gyms and that slow down or even slow down progress. If you are doing any of the above and notice that your progress does not progress as it should, I recommend that you take them into consideration, modify your routine and see if things improve. I tell you from experience (having made these mistakes) that things will probably get better.
TABLE OF CONTENTS
WE HAVE TO LIFT MORE AND MORE WEIGHT.
TOO MUCH VOLUME
DO NOT STRUCTURE TRAINING
YOU HAVE TO LIFT MORE AND MORE WEIGHT
Indeed, that is not a mistake in itself because you have to gain strength as the main objective, either by making more reps, more series or putting more weight on the bar. The mistake comes in prioritizing that at the cost of performing the exercise wrong. Many people enter a loop basically by ego, in which they increasingly load the bar but increasingly do exercise with their ass. That has several ramifications:
– Even if you lift more weight, you move it more and more muscularly than should not be involved in exercise.
Do you hear those bicep curls that look more like lumbar extensions than anything else?
Well, even if you’re lifting a lot of weight, your biceps is probably getting a lot less stimulation as you’ll be trimming the travel range and stronger muscles will be taking the lead role in running the exercise. Bad and bad on both sides.
– Performing the technique poorly is an ideal recipe for injury. I’m telling you from experience. For getting pimped on the press bench, I busted my shoulder and spent three months offside. For wanting to put more weight into it than I could safely perform and do the wrong technique. It’s a very common thing, so please don’t compromise the technique to lift more kilos. He’s got a very bad prognosis. Then come the cries, believe me.
– There are people who instead of making the technique worse as they increase the weight what they do is trim the route range drastically. It is not uncommon to see subjects in the squat rack loading 4 20 discs per side with lumbar belt, bandages on the knees and all the paraphernalia to end up doing a squat with 15cm of travel. Or put too much weight on the press bench and end up moving the bar 3cm. This is not called press banking. It’s called Tricep Locks. And it’s another exercise.
I mean, you have to gain strength. Naturally. But always keep in mind the muscles you want to train/stimulate and always learn the right technique first of all. And never commit it to your ego.
Remember the article in which he talked about mistakes in different exercises and how each of them started: Leave the ego out of the room.
TOO MUCH VOLUME
Although it is true that volume is probably the most important factor in muscle growth, most people exceed it to absurd levels.
The reality is that there is a maximum amount of volume from which we can recover efficiently, and that amount varies from person to person. The more advanced you are the more volume you are able to tolerate and the more volume you need to keep progressing.
On the contrary, the more rookie you are, the less you need. The problem is that many of these novices enter the gym trying to follow the routine of X bodybuilder or Y preparer and get into reality. They do too much work, they don’t recover, they can’t keep up and they literally end up shitty.
It should be noted that rest and feeding help us to be able to tolerate more volume and recover better. Of course. Having those variables controlled (and stress reduction too) is essential because if we can never get a clear idea of the maximum volume that we can handle individually and accurately.
But to some extent.
There comes a point where it’s no better.
There comes a point where we’re no longer stimulating, we’re annihilating.
There comes a point where it’s redundant and we can’t assimilate it.
It’s not strange to see newbies coming into a room and they start doing something like:
Flat Press 4 series
Sloping Press 4 series
Press declined 4 series
Openings with dumbbell 3 series
Pulley openings 3 series
Peck Deck 3 series
Push-ups 2 series to failure
It’s too much volume. It doesn’t take that much, really.
Most people who do this after 2 years remain the same. Because it’s not sustainable. However, for 7 days they have some little hole that dies. And the reality is that the hole is not a good indicator of progress. I give you an example to make it very clear:
If you go to the beach to sunbathe when the good weather starts and you are whiter than a nun’s it is obvious to think that you need very little sun exposure to tan effectively and that it is very easy to burn if you hang out as you do not tolerate much sun time.
However, every time you tan you more tolerate exposure time and most importantly, you need more exposure time to keep getting dark. So you’re going to have to increase the exposure time little by little. If when summer starts you need 20 minutes, now those 20 minutes don’t affect you. What’s more, if you keep drinking only 20 minutes the sun a day you’ll probably lose brown.
What is absurd is to go to the beach when you tolerate 40 minutes of sun without burning, stay 4 hours, stick a burnt on the stunning skin and also boast of that burn, that probably leaves you without being able to go to the beach for 1 week or even creates an important skin injury.
This is equivalent to someone novice who enters a training room and goes all freaked out with the “no pain no gain” and with Chuache’s routine, he trains until the failure with a volume that he is not able to assimilate or cognacs and when he gets home he is with little holes that prevent him from training properly or even moving normally for 9 days.
I repeat, the holes are not a good indicator. Don’t train looking for the hole in the main objective.
The question would be then….How much volume is right?
Well, it depends on many factors, especially whether we are well fed and well rested, and how long we’ve been training. Generally speaking, between 12-25 series per week per large muscle group is usually sufficient for most intermediates. Something less for newbies, something else for advanced.
If you find it little you can always add more exercises, but I would strongly recommend starting as conservatives. Start with a volume that you can handle and gradually upload it if you see it convenient and if you notice that you are recovering properly.
We have already seen that the technique must be prioritized. We’ve also seen that total volume is something to keep in mind and that you don’t have to go over it. We go with the third mistake that is made very often and that is very linked to the second.
Most people who train often perform a split routine, in which a muscle is trained every day until annihilation. It’s what’s known as Routine Weider. While I’m not saying (as I said a few years ago and that I stopped) that weider is a waste of time, I do still think that objectively it’s a less optimal way (which disgusts me this word, actually) to get results.
And this is mainly due to two factors:
PROTEIN SYNTHESIS (SP)
When you train a muscle, the SP rises in it. This fact, assuming good nutrition and good rest, makes the muscle consequently grow. However, this SP lasts quite a limited time.
So it is true that in novices it lasts up to 72 hours approx, but in most people we can say that 36-48 hours is a fairly accepted time. That is, if we train the pecs on Monday, Wednesday will almost certainly no longer be growing. Leaving so much time between workouts is not the most practical because you have many hours in between that the trained muscle stays in stand by.
This line of thought is supported by recent studies that show that 2x a week has better results than 1x a week.
Interesting are the findings of the study, which say that it is not yet known whether training 3x a week is superior. It probably is, although there’s no evidence about it yet.
MAXIMUM TOLERABLE VOLUME
Previously we talked about the volume as the variable that probably matters the most.
And it’s true. But higher frequency causes the volume to increase indirectly.
I explain: In the previous “error” it said that between 12-25 series was an optimal volume for most intermediates. True.
But it’s not the same to do 25 series for pecs in a single day than to do them in 2 or 3 workouts. Doing 8 series per workout is much more productive than 25 in the same session as the more series you do, the more fatigued the muscle will be and the less weight you can pull in total.
If you do 4 exercises of 4 series each, I bet what you want that the last 2 exercises will shed more weight if you do them in a different session than if you do them after 2 previous exercises. It’s a drawer. There you are increasing the total tonnage you have lifted, even equating the total series and total repetitions.
That means higher total volume, higher volume that you tolerate and assimilate (I’ve already told you that annihilating the muscle as if there isn’t a tomorrow is not the best option), better recovery, less sharpness and longer than the muscle with elevated SP.
In general, all advantages.
Not that everyone has to train more often. I’m not saying that. But I honestly believe that the vast majority of people would benefit from doing so.
Getting into the bug is usually the norm for most people who train in the gym. It is so true that on Monday chest is trained as that the series must be led to failure. And if you train with a partner, you must take all the series beyond failure, with negatives, drop sets, etc….
Objectively training the fault consistently is not the right thing to do, and I explain:
1) Reaching the fault causes the body and CNS to have a hard time recovering, so the same volume led to failure will require more recovery time as the accumulated fatigue will be exponentially greater. Especially if we get to failure in multi-articular exercises that mobilize a lot of muscle mass
2) The closer to failure you train the easier it is to get injured and the more the risk of performing the technique wrong because we cannot lift the weight. Remember the first entry: the technique must be prioritized.
3) At the profit level we know that it is not necessary to arrive at the fault systematically and that leaving 1-3 repetitions in the chamber produces similar results. And that more advanced workouts like drop sets are not the panacea either.
I know that there are many people who like to train the failure as long as if they do not they notice that the training has not been productive and they have a hard time. Okay, I get it because I’ve been there too. This isn’t about “you’re doing it wrong if you train the bug.” I say it’s a mistake because objectively there are better ways to proceed, but everyone can do whatever they prefer. Failure is a tool, and as such it should be used.
Always train the failure is to think about the training you do and nothing else. To think about leaving 1-2 reps in the bedroom is to think about progress in a somewhat larger block of time, and I think therein lies success at the end of the day. Just as in a race you don’t sprint all the time and there are phases that increase the pace and others that reduce it the training should be raised in the same way.
Going 100% is ALWAYS an unrealistic way to deal with it, and the pity is that if you think so it is extremely easy to be labeled lazy, unsent, that you do not like to train hard or that you are not able to work necessary. And this is a long way from reality, unfortunately.
DO NOT STRUCTURE TRAINING
Finally one of the big mistakes that the vast majority of people who train in a gym say is not planning and structuring their routines properly.
We know that to optimize hypertrophy we need 3 factors:
And to achieve this we have to perform a routine that is well structured and takes into account several factors mentioned above, such as:
The total volume of training
The frequency of training
The ranges of repetitions we use
The journalization we use in routine as weeks go by
The tempo of the exercises
The very choice of exercises
This way you can maximize progress and not go to the gym without an action plan (like the vast majority) and without having any idea what to do. I’ve said it many times before, but if we don’t make progress in the gym we’re not growing up. It’s that simple.
If you now lift 80kg on the press bench for 5 repetitions and within 2 years you keep lifting the same thing….your chest, triceps and deltoids will not have grown. Progress is key, and to progress you have to structure the workouts. Therefore I would strongly recommend that instead of going to the gym to do whatever you want that day or in crushing the muscle you touch without ton or are you looking for a routine that seeks progress as a top priority.
If you won’t be like those people who have been training for five years without progressing at all and end up leaving it because they don’t see results because of their “bad genetics”.
Well, so far 5 of the mistakes I see most in the training rooms. I hope it worked for you.