subject: The Biggest Mistake People Make When Working Out [print this page] The Biggest Mistake People Make When Working Out
If I would have to choose the biggest mistake people make when working out, undoubtedly, it would be that in our enthusiasm to become bigger and stronger, we equate heavier loads to more muscle.
That is, we treat bodybuilding like powerlifting. Unfortunately, they are two very different things. Powerlifting, as six-time consecutive Mr Olympia winner Dorian Yates puts it, is 'moving a certain amount of weight from point A to point B'.
When bodybuilding, however, we aim to pack on as much muscle in the most time efficient and effective way possible. This is why the majority of professional bodybuilders prefer a split, instead of utilizing full body workouts.
If we really want to build our muscles, we need to really 'feel' each exercise in their target muscle groups. Of course, it feels great both to know ourselves, and to report to others the herculean number we last benched. However, in our rush to push numbers we undoubtedly sacrifice proper form, recruiting muscle groups which should have little to no influence in the exercise to do the majority of the work. Over the long run, this can end in terrible injuries.
When dealing with heavy weights which we are not yet ready to handle, we'll also swing, bounce, and use whatever momentum we can to get the weight to its desired point. This, of course, takes a lot of stress off the muscles we're intending to work, defeating the point of the exercise entirely.
Make use of that mind-muscle connection! It helps to flex your target muscles or pose before and in between reps. This helps us to concentrate on that particular muscle group when performing the exercise, getting the most out of it we can.
When actually performing the rep, I've found it helps to close my eyes, visualize, and especially 'feel' the target muscle being worked. All outside distractions are removed, and the workout gets my full attention.
Make sure the rep is nice and controlled. On the negative, don't just allow the weight to drop. Let it down in a nice and controlled fashion. Otherwise, we'd only truly be performing the up motion - half a rep.
Remember, don't get ahead of yourself. Proper form and controlled motion is a must. Anytime you catch yourself piling on the weight to a total you know is really too heavy to be effective, remind yourself; working your muscles with slightly lighter weights and better form will help you achieve your goals much quicker. What would feel better? To tell others about some number you've recently lifted, or having them notice the increased mass gains on your rapidly improving physique?
