COMMON TRAINING
MISTAKES
1. Lack of Adequate Warm-Up and Inadequate Flexibility
A w arm ed m uscle is a more flexible m uscle th at’s better able to lift heavier w eights and w ork in a full range of motion.
Those w arm ed m uscles also greatly reduce yo ur ch an ce of training injuries.
2. Improper Form
The use of im proper form is a good way to keep you ou t of the gym . Not only does im proper form cause injuries,
it also do e sn’t allow for adequate m uscle-fibe r stim ulation.
3. Too Much Weight
O verloading the m uscles is a good w ay to prom ote m uscular growth, but pa ckin g on too m uch w e ight can cause a
snow ball effect of im proper form , injuries, and dow n tim e from your routine.
4. Not Enough Weight
Not lifting enough w eight will proh ib it the stim ulation ne cessary for m uscular grow th. K eep challen ging yourself to lift
heavier w eights on a progressive basis always m aintaining prop er form.
5. Not Enough Rest Between Workouts
If yo u ’re still sore from your previous w orkout, you don ’t have to go b ack at it ju st becau se it’s your scheduled day.
Give yo ur bo dy an extra day off to fully recover so when you return you will be able to give 100%.
6. Overtraining
It’s not how m uch tim e you sp end w orking out, but w hat you accom plish that really m atters. Try to keep your
resistance w orkouts within 45 to 60 m inutes per session.
7. Poor Diet and Supplementation
Eating the right com bination of foods, along with good supplem entation, will greatly prom ote your success. M ake your
diet 50 pe rcent carbo hydrate, 35 p e rce n t protein, 15 percent fat, and take a good multivitam in and protein / carbohyd rate
supplem ent. D on’t forget the water- at least 80 ounces a day! H ydration is critical.
8. Stale Routines
Your bo dy ad ap ts ve ry qu ickly to the d em ands p la ced upon it. T hat’s w hy you should have a variety of exercises and
routines that you can do. To keep your b o dy grow ing, yo u’ve go t to keep it off-guard. C hang ing your exercises and
routines is a sure way to do it.
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