PHLelouch Lamperouge
š on duty š
Common Weight Lifting Mistakes Made By Beginners
Novice lifting mistakes are a dime a dozen.Understand that screwing up when you first start resistance training is part of the game, and you will inevitably look back and laugh at some of the things you used to do/believe when you first started.
While most novice lifting mistakes are generally harmless, and arenāt going to screw with your training in the long term. Here are all the mistakes you want to ditch as soon as possible.
(For 10 Novice Lifting Technique Tips Check out this video!)
1. Program Hopping
The next person I hear say āthis program doesnāt workā without actually having finished the program is getting sentenced to lifting on the smith machine for all of eternity.You donāt get to say something doesnāt workā¦if you didnāt actually do itā¦
Resistance training is an exercise in patience as much as it it is, you know, actual exercise. The shortest programs youāll see are around 6-7 weeks, with longer ones reaching up to 12-16 weeks of multiple blocks of training. This is a commitment. Barring particularly bad programs, all of these programs will have a certain progression system in place that WILL WORK so long as you follow it through in order, and to the end of the program.
For novices I often chalk program hopping up to a puppy dog-esque attention span. āI wanna be a bodybuilder.ā, āNo wait powerlifter.ā, āMaybe I should try olylifting?ā, āThose strongman stones do look cool thoughā¦ā.
Itās cool to test the waters of multiple lifting disciplines when you are first getting started to find out what you like. Just understand that when it comes to seeing serious progress you will have to make a decision. Pick a program with a specific goal in mind and see it through to the end. If you want to try a new program afterwards, thatās when you switch things up. Donāt complain about your inherent lack of progress if you wonāt stay on a program for more than 3 weeks at a time. Thatās on you. Own up to it, and fix it.
2. Constantly Maxing Out
On the same level as program hopping is the person who is constantly maxing out. This is the person that comes into the gym everyday with no true game plan in mind other than ālifting heavyā. They slap on weight set after set until they are grinding out ugly singles, then rinse and repeat, day after day. You probably know this guy at your gym, and if you donātā¦confirm right now that this guy isnāt youā¦The problem is for a novice this will work. More concerning is itāll work longer than most people expect. However, when it stops working the lifter is often left stranded. Their usual training method which has gone well for them so far is now suddenly failing them, they get frustrated, throw on more weight in a desperate act to āforce progressā and just get stuck in a constant loop of ugly grinder reps for eternity. This is when youāll most often hear individuals complain about being āplateauedā.
Youāre not plateaued, you just havenāt been introduced to structured training yet. Under no circumstance should your workouts be a constant struggle bus of RPE 11 efforts and failed lifts. This is not ātraining hardā, itās training stupid. Not only are your training sessions going to be unnecessarily difficult, youāre going to be wasting your time on top of it.
Most of the actual progress in a proper program is made training in the RPE 6-9 effort range. As a reminder, RPE 9 means you still have one rep left in the tank. Meaning, why do I keep watching you fail set after set bro?
While maxing out is the more āromanticizedā part of training, itās fun, it looks badass, makes for great videos and picturesā¦it should only make up a very small percentage of your training hours as a whole. Think of maxing out as more of a reward for a long period of diligent training
The actual majority of your program? Reps. Quality reps, and a whole bunch of them over a long period of time. A solid amount of volume, at a proper intensity range (RPE 6-9), over a long period of time is what drives progress. Not full sending every time you step foot in the gym. Itās slow, itās a process, and it takes patience. If you were looking for a fast routeā¦this might not be the sport for you.
3. Overthinking Everything
Things that will impact your progress to a large degree,-Do you train consistently? (0 Missed Sessions)
-Do you get a proper amount of sleep? (Varies, but ~7 hours)
-Do you maintain a proper diet? (Eating a variety of nutrient dense foods, caloric deficit for weight loss, caloric surplus for weight gain)
-Do you have balanced stress levels, or is something causing you undo stress? (Balanced Work Life, Social Connections/Meaningful relationships, Mental Health)
Things that will not impact your progress to a large degree,
-Literally everything elseā¦
As a strength coach you will see comments on social media, or questions in your DMS that areā¦disconcerting. Not because the questions are in any way vulgar (usually), but because itās always the wrong questions being asked.
If you do not have your bases completely covered on all of the aboveā¦donāt concern yourself with more specific questions until you do. A lot of fitness questions DO have answers, and yes, some decisions could be moderately more optimal for your training than others.
BUT, you always want the ābig rocksā covered first. Think about how only getting 3-4 hours of sleep per night may effect your progress? Think about how completely skipping training sessions will effect your training sessions?
Now think about how drinking a protein shake 20 mins after your workout vs. 1 hour after your workout might effect your training? See where this getās silly?
I will be the first to blame the fitness industry as a whole for why people tend to overthink the hell out of training. Content has to be generated, so media platforms will make some things seem way more important than they actually are to generate buzz, and keep you hooked on consuming said content.
The truth is, this stuff is really simple.
Are you covering the big things? And are you covering them consistently on a daily basis? Thatās it.
4. Mimicking Pro Level Athletes
Humans have ingrained responses to āmirrorā one another. This is a good thing, itās how we end up learning new skills and potentially connect with others. Quite literally we āwatch and learnā.Likewise, we tend to gravitate to those that are at the top of their class when it comes to learning a desired skill. This also makes sense.
Unfortunately, in regards to lifting, what high level athletes are doing doesnāt always transfer over very well to what a novice should be doing.
The best example I have of this is the strongman deadlift ābar rollā. Thanks to viral videos of the worldās strongest man competitors rolling their deadlift to them before completing thousand pound deadlifts, gym bros everywhere now roll their 300lb deadliftsā¦
What does rolling a deadlift do exactly? Most usually, just makes it unnecessarily difficult for a novice to produce repeatable deadlift technique. But, plenty of athletes still do it because they saw the best of the best do it. Ask them why they do it, and theyāll probably tell you āI saw this one video of a super strong guy do itā.
Understand that ābecause the best in the world does itā is not a valid reason to blindly do something. You always want to know the WHY behind what you are doing. Maybe your favorite powerlifter lifts a certain way because they have unique body proportions and it doesnāt actually apply to you. Maybe your favorite lifter is actually lifting sub-optimally but they are good enough to get away with it. You donāt know unless you ask WHY.
The main issue is high level lifters have tailored their technique in over YEARS to fit THEM specifically. We arenāt robots, each of us is anatomically/physiologically distinct from one another and what works for a pro could very well be the exact opposite of what works for you. Start with the basic technique for every lift you learn, then adapt from there. Each time you try out something new, you should know why you are doing it. It shouldnāt be āoh I saw this strong guy do it so now Iām also going to do itā. Over time you will develop your own set of technique skills that fit you.
source: szatstrength
Salamat sa impormasyon