Top 5 training mistakes

[carpedeum]

Top 5 Chest-Training Mistakes & How To Correct ThemYour chest is a paradox. Comprising only one major muscle pair, it would seem to be an easy area to train. Press and flye–end of story. But this story is a mystery with unpredictable twists. The pecs are deceptively complex–working them is fraught with pitfalls you’ll likely blunder into workout after workout, year after year#1 Overreliance on barbell bench presses“How much can you bench?” The question is asked so often of anyone with a modicum of muscle that it’s long been the ultimate gym cliche. Still, the fact that the bench press is the go-to strength barometer has had a decimating effect on chests. Bodybuilders bench too much too often for too many sets of too few reps. Used correctly, the bench press is an excellent exercise. Overused, it can potentially overdevelop the lower-pec region in relation to the upper region, giving you “droopy boobs”, and can increase your chances of injury to shoulders and back. SolutionsThink of barbell bench presses as just another chest exercise, one that can be done at any time during your routine, including last.Do sets of eight to 12 reps, only occasionally pyramiding to as low as six reps.If you’re curious about how much you can bench for a single rep, use an online calculator and your best 10-rep set to compute your one-rep max.If you always do barbell benches first, start with incline presses–with barbells one workout and dumbbells the next. Alternately, cycle eight-week periods during which you do no free-weight benches with eight weeks during which you do benches with barbells one workout and dumbbells the next.#3 Overreliance on machinesWhile too many bodybuilders do too many sets of benches, there is another group that goes to the other extreme–they rarely grab barbells or dumbbells on chest day. Most modern gyms have a plethora of press and flye machines, but resist the urge to form the bulk of your routine around mechanical movements. Despite modern advantages, the best chests of Arnold’s era still compare favorably with the pecs in recent Olympia pose-downs. Why? Then, pecs were worked almost exclusively with free weights.#4 Failure to contractThe downside of free weights is that they make it difficult to attain a maximum contraction in the pecs. When you do dumbbell flyes, there is less resistance on the chest at the top of the movement (when the dumbbells come together) than near the bottom. Likewise, during presses or dips, the triceps do much of the work near lockout.SolutionsDo one flye exercise each workout with either a machine or training bands. If you do cable crossovers, cross one hand over the other (hence the name) at contractions. Similarly, if you use an upright flye or pecdeck machine, or do flyes with bands, perform repetitions unilaterally in order to bring your hand past the center plane of your body to lengthen contractions.Lock out on presses. Although your triceps will do much of the work at the end, you can still maximally flex your chest at contractions.#5 Working the weight, not the muscles“Work the muscles, not the weight” is one of Jay Cutler’s favorite aphorisms. Working the weight is different than focusing too much on the number of pounds used, and thus going too heavy. Working the weight is using speed and momentum to pound out reps with little or no regard for the targeted area–and it’s a precise distillation of the way many bodybuilders press, flye and dip.SolutionsFeel where you want to focus each set before it begins. For example, tense your upper chest before a set of incline presses to keep your attention on that area.Always utilize strict form. This is not only safer, but also better for targeting your pecs, because the sloppier your execution on a chest exercise is, the more that secondary muscles take over.Carefully control the negative halves of reps. During presses, take approximately two seconds to lower the weight and one to two seconds to raise it.

[Bardissimo]

add in not working legs

[Captain Planet]

wheres 2?

[djbmc]

i prefer cable crossovers to dumbell flyes, i try and alternate the hands tho, i cross them over but one rep the left will be on top, next rep the right, probably don't have to but i get paranoid otherwise.

[Mr. Gayle]

Doing 1000 situps to get a 6 packThinking you can turn fat into muscle"Dont worry if I take gear ill be like Triple H in a few weeks"

[Corrigan]

wen you are a noob and just do bench press and bicep curls

[carpedeum]

Top 5 Ab-Training Mistakes:#1 Ab neglectBodybuilders might neglect abs because they assume they can chisel them in the next time they diet down.even when people do train abs, they tend to tack low-intensity sessions onto random workouts, and because those workouts accomplish little, they can be skipped with little guilt.Just as there are two main reasons many bodybuilders neglect abs, there are two main reasons not to. First, core ab strength is necessary for key mass makers, such as deadlifts and squats. Second, you cannot maximize ab muscularity with a crash course. Instead, you need to grow–or at least maintain–these muscles year-round.SolutionsAs with other muscles, set goals–from how you want your middle to look to specific rep and resistance targets.Twice per week, give your abs the same focus as other bodyparts. If you do cardio separately from your weight workouts, an excellent time to hit abs is before cardio, or you may want to ab up in a separate workout at home.Do eight to 12 sets for your rectus abdominis and three to five sets for your obliques.#2 Insufficient intensityPop quiz: What were your best sets last time you trained chest? Now, answer the same question for abs. If you have a ready response about bench presses and inclines, but none for crunches and leg raises, give yourself an ab F.SolutionsTrain to grow your abs, not tone them. The risk of overgrowing your rectus abdominis is akin to the risk of growing too rich–you should be so lucky. As with the woman who fears free weights will make her “look like a man,” alas, it’s never easy to alter ourselves. Train for growth. Toning will follow.Typically, do sets of 10-15 reps. When you can do more than 15, increase the resistance. Ab machines are often the most efficient way to add resistance.#3 Missing the targetdoing non ab related excersizes on machines that dont focus on your core are a waste of time. and yes this includes vibration machines and many of the fancy stuff you're paying over the top gym membership fees for.Do primarily crunching movements for the rectus abdominis, either free form or with a machine. Train at a slow, steady pace, focusing only on your abs.All ab exercises have short ranges of motion, and thus, contractions are paramount. Hold each contraction for one or two seconds and flex.#4 Upper ab exclusivityMost people focus primarily, if not exclusively, on the upper rectus abdominis–the six-pack. In fact, that is only one of four ab areas to train. The other three are the lower rectus abdominis (from below your six-pack to your groin), the external obliques (on either side of your midsection) and the transverse abdominis (located underneath your rectus abdominis and obliques). The lower abs are often neglected, because–when you have at least some clothes on–they’re less visible than the upper abs. Obliques are typically skipped as well. SolutionsLower abs are very important for core strength and a powerful look that ties your upper and lower body together. Reverse crunches and leg or knee raises work this area.Obliques are also crucial for core strength, because they stabilize your upper body and, when fully developed and definedSide crunches and machine trunk twists work this area. Waist width is primarily the result of a broad hip/waist structure. Nevertheless, if you’re concerned about oblique overgrowth, do sets of 20-30 reps.Your transverse abs aren’t visible, but they play a crucial role in your posture and keeping your belly in. You can work this area anytime and anywhere by pulling your bellybutton in toward your spine as far as possible and holding that position for a count of 10. Repeat for up to 10 times.#5 Trying to train away fatMany people think enough crunching will bring their abs into sharp relief. Although recent research proves spot reduction is possible, your best strategy for shedding adipose tissue and excavating your abs is a combination of dieting and cardio.SolutionsAlter your diet to lose fat. Eliminate trans fat and minimize saturated fat and simple carbs. Focus instead on lean protein, complex carbs and healthy fats.Do 45-60 minutes of cardio postworkout or early in the morning, or a high intensity 15-30min post workout cardioFocus your ab workouts on growth, and the new muscle will become increasingly more visible as you shed unwanted weight.----------------------------Legs, back, arms, calves later

[Corrigan]

saw some guy on lat pull down machine 2day, his form was a joke, i had 2 school him