3 Common Mistakes in the Gym

My last post "Gym Observations" was more of a comedic look at some of the crazy/absurd stuff I see in the gym on a daily basis.  Today I'm going to discuss some common mistakes that I see a lot of "newbie" gym goers make, and there's more than a few veteran trainees that need some fine tuning with their training routine.

1.  Too much isolation work.  Guys, I know you want to host a gun show of your own- but doing biceps for an hour is really not productive time spent in the gym.  Everybody loves a "pump" but you don't need to do 5 sets of preacher curls, 5 sets of concentration curls, followed by 5 sets of hammer curls supersetted with cable curls.  Performing weighted chin ups, some heavy dumbbell or barbell rows and a few sets of straight bar curls will be sufficient volume for bicep growth.  If you can't do a "proper" chin up without weight, focus on the basics before worrying about the curls.

Ladies, of course you want sexy legs.  But honestly, the Leg Extension and the Adductor / Abductor machine won't get you closer to Jamie Eason status (aka, making guys say "WOW").  Focus on squats (to proper depth), Reverse Lunges (because I know you do forward lunges), deadlifts, and Hip Thrusts (because the Glute Master says so).

A pic of Jamie Eason, PG rated....

2.  Too much rest between sets/Too little rest between sets.  If your goal is to get leaner, 3-5 minutes rest between sets/exercises is a little to much down time if you want to melt off that unwanted body fat.  Checking your cell phone, logging on to facebook, and discussing your WHOLE life story with your training partner really are not going to lead to a productive training session.  For those people reading the newspaper between sets, please do so off the equipment- some people are in the gym for a purpose.

Compound setting exercises can save you valuable gym time and produce more of a "calorie burning effect".  Perform a set of reverse lunges 8 reps each leg and then perform a set of seated rows-12 reps, rest 30 seconds and repeat 4 times.  After that, perform a set of RDL's (straight leg deadlifts) for 8 reps and then a set of push-ups (a few away from failure), rest 30 seconds repeat 3 times.  Basic compound exercises + back to back movements + a little bit of rest = road to leanness.

If your goal is to gain weight and get stronger, REST!  Running around the gym like a manic won't help you recover enough to perform adequate volume during a training session. After each set make sure you are recovered and mentally ready to move some heavy weight.  2-3 minutes should be sufficient.  Too little rest between sets can be detrimental to productive strength/size gains.

3.  Not getting physically / mentally ready for an exercise.  I see this with my clients all the time.  They get under a bar and attempt to start lifting before getting properly set up for the movement.  I have to yell "stop/rack it" and go over foot position for exercises like a squat or proper starting position for the bench press.  One of my clients mentioned to me that he's been lifting for 30 years and never thought about getting "set up" for the bench press, needless to say - now he's making some serious strength gains.

Before you actually start performing a movement, take a moment to focus on your body position and alignment.  You should also visualize the movement and mentally prepare yourself to lift with some "intensity", don't yawn then attempt a heavy set of squats!  Get focused, Get intense, and Move Some Weight!

Gym Observations.................

 When I go into a gym or "fitness center" I always see something that makes you say WTF!  Sometimes I see somethings that are pretty impressive and gain a little respect for a few "Gym Goers".   A big part of my life has been spent lifting or working in the gym setting so I've seen a lot of crazy sh#t, but every week I see somethings that really puzzles me.  Check em out, maybe you've had some of the same experiences:

-The lifting platform is for Deadlifts, Cleans, Snatches and other "Power/Strength" movements.  It is not a place to do "abs".  Yesterday 2 girls decided to place some mats down on the platform and perform endless sets of crunches.  I was temped to get my phone and take a picture but I really didn't want to witness this "act of awfulness" anymore so I decided to move to the other side of the gym before I bashed my head into a squat rack, repeatedly.

Please refrain from doing "abs" on the platform.....

 -Attention "Juice Heads":  when you are lifting with a group of 4, and are all wearing white wife beaters and matching "thick" silver chains, it looks pretty freaking awful.  Besides the fact that all you do is curls and shrugs, the acne on your back and the "bloat" look is really not gonna be killin it with the ladies.

30 years from now when you get off the sauce, this is what you have to look forward to......

 -There is no need to use wrist wraps when doing shrugs with 135lbs., curls with 65lbs., or bench press with less weight than most pre-teen girls.   Strengthen your grip and take off the damn wraps, they don't make you look hardcore, and please don't grunt to holy hell when you are doing preacher curls with a 20lb. dumbbell.

You are allowed to take these off every now and then.....

-If you are a female loading up 45lb. plates on a bar, and some Jersey Shore wannabe asks if you need help, saying "No thanks- I got this" might be one of the GREATEST things I've ever heard!

-There is NO need to "psych" yourself up and start jumping around, shaking your head all crazy, and pumping your fists before you do lateral raises with 15lb. dumbbells. 

-Please don't ask the "jacked" guy in the gym, "What supplements are you on?".  Chances are he'll tell you a bunch of BS and you'll waste a good chunk of cash on buying worthless pills and powders. It also doesn't take a genius to know what he's really taking....

-If you are spending more money on supplements a month than you are real food, you really should get your priorities in order.

-When I see someone doing "full" squats, regardless of the weight, I give that person an "imaginary" high five.

-If you are doing an exercise on a BOSU ball and are about to topple over like a game of human jenga (with dumbbells) in hand- please move to an unpopulated area in the gym.

Exercises like this should be done in an empty area of the gym.

We'll that's about it for today- I'm sure after I lift today I could add some things.   Til next time.....

Just Get It Done......

Through the years I have tried various strategies that can help influence people to improve their nutrition intake and commit to an exercise program several times a week.  I realize that not everyone has the same motivation or level of commitment.  I also realize that what works for Person A, might not work for Person B.   People have different personalities and lifestyles, those are 2 factors that should be taken into consideration before starting a diet or exercise program.

It is really important to examine what type of person you are before jumping into any structured eating/fitness plan.  Are you generally an obsessive-compulsive Type A personality or are you laid back-relaxed type B personality?  Some people can follow any type of nutrition / exercise approach and be successful and be fully committed to the plan.  Other people are very structured with their business/personal life, however getting in better physical condition takes a back seat.

There are 2 very different, but fairly simple, strategies that can be applied to a person who is striving to get in better physical condition whether they want to be 100% committed or have a little leeway.  Each of these approaches have worked with my clients. myself, and other around me- but you have to find the one that is right for you.

The "All or Nothing" approach.  Basically, this approach has no freedom.  It is mainly for a Type A personality.   The calories, protein, carbs, and fat are all  counted at each meal and daily totals are documented.  There are no "unplanned" cheat meals or refeeds.  For example a "cheat meal" would be planned for dinner Sunday night and everything else would be on point thought the week, no exceptions.  As far as strength training/intervals/or cardio- everything is planned for the specific day, week, and month.

For example, on Monday if you program an Upper Body Lifting day- you do the prescribed exercises, sets, and reps.  You don't change up exercise unless that is part of the program. On Tuesday if you plan to do intervals on the treadmill, 30 sec on and 60 seconds off for a total of 20 minutes, that's what you do.  You don't go run 100 yard sprints (which would also be effective), you stick to the plan because that's the type of person you are, and this approach is what works best for you.

There is also the "Freedom" approach.  Usually a Type B person will appreciate this strategy.  As long as your meals are balanced with some lean protein, a vegetable, and a fruit or another "clean" carb source you are fine.  You have a general idea how many calories and other macro nutrients you should be taking in but you don't bother to input your food into a program like FITDAY.COM or LIVESTRONG.COM.

You also have some free meals, not BINGE days, but a little wiggle room.  The idea I like the best was popularized by Dr. John Berardi.  It's the  90% rule and it makes a lot of sense when applied to better nutritional habits.  Basically, 90% of the time you eat clean, nutritious foods and consume a low/moderate amount of calories. You also have 10% of your meals where you have some freedom.  So, if you eat 4 times a day, 7 days a week you have 28 total meals.  That gives you about 3 meals per week where you have some freedom.

That DOES NOT mean you should go to an all you can eat buffet 3 times throughout the week or have a weekend of booze and Ben &Jerry's! .  On the other hand, if you feel like a adding a bagel with your breakfast that would be acceptable. If you feel like 1 piece of cake for desert for that sweet tooth, go for it, and if you craving a slice of pizza - have 1 slice!  The other 25 meals throughout the week are perfect, no excuses. You basically make choices on social events or any craving you have throughout the week.

As far as exercise goes, you have a good idea what you are going to do in the gym or go exercise at the park.  You make it a point to exercise with weights as well as do some cardio or interval work, but nothing is etched in stone.  Alwyn Cosgrove has a concept where you look at the month, and decide how many workouts you will complete during that time frame.  If it is a 30 day month, maybe you plan 18 workouts, with at least 12 of those consisting of resistance training.  The only time you'll be Type A, is documenting your workouts on a calender, actually just making an "X" would be sufficient.  That seems pretty easy, doesn't it???

Now which approach will work best? It's obvious that most people would think the "All or Nothing" approach is by far the best choice.  But what if that doesn't fit you personality or level of dedication?  You  give up after 2 weeks and just go back to being inactive and eating whatever you choose, not really effective.  What happens if you stick to the "Freedom" approach and last 2 months and realize that this is a lifestyle you can live with? 

Some people need a little flexibility, and through the years I've learned that.  Not everybody is going to live and breath exercise and proper nutrition, but making healthy changes will be a great way to start living a better lifestyle.  The point is- Just get it done!  Exercise and start eating better, regardless of which approach you decide to take, just do more than you are doing now. 

I'll start tomorrow...

Don't ya just love that.... I'll start on Monday, or today is ruined I'll just start tomorrow.   The fact is- there is no better time than now to get in better shape and take control of your life.  So right now, enjoy the next 8 to 10 hours.   If you are reading this, enjoy your day Saturday or Sunday- hell, maybe even Monday. 

Now, when you wake up the next day- it's on! For the Next 21 days don't have anything bad.  Not one bite of crap food, not a drink of a substance that contains calories (yeah- that means any alcohol).  Coffee and green tea are acceptable, and a diet Coke every now and then is slightly okay.

I challenge you, I challenge myself. This could be a life changing 21 day if we make it that long!  Honestly, we can move mountains in 21 days. Take before and after pics, write down how you feel after every few days of being strict to a diet of nutritious foods and exercising and hopefully lifting some heavy weights...Geez, it's amazing how you'll feel and perform after 21 day of excellence.  Life is better when goal are accomplished, so get started now. 

After 21 days your life will never be better!  Trust me, bad food and a couple beverage here and there can take its toll-  but YOU have control of that.  Now til the end of the month stick to the plan!  Hopefully, I'll hear some feedback,I'll give you guys some info along the way- we're in this together 21 days. let's do it!

Are you training HEAVY enough???

This is not heavy enough.... (and not low enough for my expectations)

First a little disclaimer.... Proper technique and movement patterns should be your number one priority when performing resistance exercise.  So basically, if you move like a pregnant ostrich with a broken leg, correct your movement patterns before adding weight to your lifts.......

One significant obstacle I see holding a lot of people back from their fitness goals is being intimidated by performing resistance exercises with an adequate amount of weight.   There are a ton of body weight exercises that will get you in better shape that are just fine without an additional load,  however putting some weight on the bar can get you over that physical and mental hurdle if your goals have been dormant for awhile.

The exercises where I see the most room for an increase in poundage's are basic compound movements; squats, deadlifts, presses (bench or overhead) and pulls (weighted chin-ups or Dumbbell / Barbell Rows).   Now, these exercises don't have to be done in the traditional way, a split squat would be a very effective movement to attempt a little more weight whether in the form of a dumbbell or a barbell.  Exercises like lateral raises and tricep extensions really aren't measures of "true" strength, so it's more important you focus on movements that make a physique changing difference.

From what I have seen from most trainees is that it's not necessarily the weight, but the look of a big dumbbell or loaded barbell that makes people a little uneasy.  Also the preconceived notion, that heavy weight will make you big and bulky which is proven false over and over.  My wife has gotten leaner by significantly increasing her weight on squats and deadlifts during the past 18 months.

Once a few of these mental roadblocks are out of the way, and the weight you lift is increased you will see and feel the physical benefits.  It also helps when people realize that you don't always have to do 3 sets of 10 routine during a weight training session.  I find that when I reduce a persons reps down to the 3-5 range, they develop a little more confidence and realize the weight was not that bad for the prescribed repetitions.  Once the confidence goes up, and the form looks good, the weight goes up as well.

Just like any form of exercise progression, it helps to have little "baby steps" set up to make a person feel more positive toward an increase in the training load.  For some of my clients it helps just to use 5 or 10lb. plates rather than using a 25, 35, or 45 pound plate. Sometimes a slight mental edge can really improve a person willingness to increase a lift by 5-10 pounds. I've actually had a client squat with two 10lb. plates and 5lb. plate on each side (95lbs.) to proper depth for 5 reps and the next training session when I put on a 25lb. plate she looked like she never performed a proper squat in her life!

There are plenty of ways to make a training session more difficult and effective, but cutting down the reps and loading up a little weight seems to be the least popular.  Most of the time the "least" popular route is the one you should be doing.... It's really not strength training if you can carry on a normal conversation during a set of an exercise.  If the lifting load is decent, you should be under too much physical stress to discuss your weekend plans with your trainer or training partner.

It's time to give heavier lifting a try. I see way too many people who use 10lb. dumbbells for an just about every exercise they perform , and that was the exact weight they were lifting a year ago.  So where is the progress? Increasing the reps would be effective for a limited time, but once you reach 15-20 reps, is there really a need to perform more?

It's time to start getting the results you deserve from an exercise program, next time you're in the gym grab a set of heavier dumbbells or load the bar up with another 5 or 10lb. plate, cut your reps down and start lifting heavy.  You'll get better physically and mentally, and hopefully bring a little more intensity into your exercise routine.