Weight training, a conventional training for the development of strength and the size of skeletal muscles, harnesses the force of gravity in the form of dumbbells, weighted bars or weight stacks to oppose the force created by muscles through concentric or eccentric contraction. A range of equipment is commonly utilized in weight training to target specific muscle groups and sorts of movement.
Weight training is a basically safe type of workout only if the movements are controlled and carefully defined. Closely resembling other exercises, however, either inappropriate execution or the failure to take proper precautions can result in injury. If injured, full recovery is required before the next weight training, otherwise it may trigger more severe injury.
Here follow 5 rookie errors from which you should escape during your weight training.
- Skip the induction.
A host of free weights can be found in most gyms, inclining you to grab the nearest dumbbell and go about it. Yet as long as you aim to reap major benefits of weight training, it is unwise neither to simply follow what the person next to you is doing, nor to work out a few exercises and wish for the best. Undoubtedly performing correct movements plays a key role in building the muscles you desire. Or you might have your posture ruined, let alone suffer injuries in the worst-case scenario. Therefore before you get stuck in, consult a trainer to demonstrate how the workouts involving free weights should be conducted, along with other training advice.
- Omit to make a training plan.
Rapid results are inseparable from a superb training plan which can help you stay focused on your goals without doing exercises you dislike. That being said, all of your muscle groups ought to be equally included in weight training for the sake of better muscle building. Your training plan should not be made up of a series of dull instructions but motivating details, in order that it can walk you through from one training session to another, track your progress and evolve alongside you.
- Start heavy.
You may regard it too light to insist on a particular weight for triceps exercises during the first six weeks. Keep using it anyhow! This is mainly because it does take time for your muscles to get accustomed to the new stimuli. What counts more lies in your form rather than how much you can lift at this stage. Only after you have thoroughly mastered the form can you move up to the next weight training,
- Ultra-long breaks between sets.
Resting between sets is of vital importance during weight training to enable your muscles to recover their ability to contract. Nevertheless, if you take a break much longer than the time covered in your training plan, you are literally wasting your time and leaving your muscles cooled down, which will impede your workout progress.
- Neglect barbells.
It is a mistake that many beginners stick with dumbbells and ignore barbells, for a barbell exercise is an effective approach to training your whole body and building muscles by imitating your body’s natural movements. Adding more variety to your workouts is guaranteed to help you achieve your goals faster.
Please be noted that this blog is not intended as a substitute for medical diagnosis or treatment but for educational purposes only. Always consult your doctor before changing your diet, altering your sleep habits or starting a new fitness routine.