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Here is a brief compilation of the commonest traps weight training novices fall into.
1. Insufficient taxing of the muscular system.
Many amateur trainers use weights totally inadequate to load the muscles properly and elicit the desired response:muscle hypertrophy.
Training e.g. with 5 kg dumbbells will be a pure waste of time. Use weights that can bring results!
2. Lack of progressive overload
Do this and you will reach a deadlock.Progress demands new challenges.Constantly try to beat your older records:ounce by ounce.Never stop to raise your standards!
3.Lack of persistence and commitment.
Weight training is a marathon,not a sprint.Never skip workouts.Muscle mass building or at least muscle maintenance will need 90'-120' from your time each week.Usually three 30' ,intense workouts/week will be OK for beginners
. 4. Omission of a static stretching routine.
You will need at least five minutes of stretching at the end of a 30' workout.Stretching will not alleviate soreness but will help your muscles maintain their range of motion.You will be thankful for the good habit when you reach your 40's.
5. Executing a lot of isolation exercises.
For the beginners, compound/multijoint exercises are the best investment for their time.
What's more they are also more functional because they mimic the every day muscle movements.
Isolation exercises are better suited for bodybuilders.
The best and most profitable movements are the good classic ones:squats,lunges,deadlifts,rows presses,dips, chin ups etc.
Don't search for glamour!!Search for substance
6. Lack of at least an elementary plan.
What is your objective?
-is it muscle strength?
- or maybe muscle hypertrophy?-
might it be mucsle endurance and definition?
You've got to have objectives,strategies and tactics!
7. Lousy nutrition tactics.
You have to feed your muscles with the right nutrients.They are begging for this!
I believe that you will find interest in my following article:
MUSCLE BUILDING/DEVELOPMENT:ALL YOU NEED TO KNOW
8. Creating imbalances and asymmetries with preferential treatment of certain body parts.
Try to be fair with your body!!
9. The trap of the bigger weight.
Don't try to impress yourself and the others!Give a priority to the right form and style.Try to execute your exercises in an impeccable way.
10.Overtraining.
Excessive enthusiasm hurts when weights are involved.The biggest danger is this with too many workouts.
Don't forget that that exercise induces catabolism.It's during the rest period that that muscle building and hypertrophy occur.
Get your rest!!
Conclusion: beware of these traps, opt for free weights and full body workouts and results will follow.
Chris Strogilis
Civil engineer with postgraduate studies in MBA and Marketing. Article Source:http://www.articlesbase.com/muscle-building-articles/weight-training-for-beginnersavoid-these-traps-956077.html
christos@macon.gr
http://maconwaterproofing.blogspot.com/
http://totalfitness-christos.blogspot.com
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