We know everything and yet we make mistakes – correct the five most common mistakes that people overlook when playing sports, avoid injuries and speed up your progress.
The main problem with weight training is insufficient rest time between workouts, which leads you to a wall of stagnation or worse – to injury.
Coaches like to say that the most important part of any training program is its frequent application. If you do not visit the gym regularly, you will not see significant results. However, the frequency can be viewed as a double-edged sword, experts in the field of sports medicine claim. As science progresses, more and more habits are discovered that can lead to slowing down your progress or even to its complete cessation. From how you track your rest period (if you follow it at all) to which muscle groups you focus on and which you neglect – everything has an equal impact on our progress in terms of training and muscle development. Essentially, it doesn’t matter if you sleep in the gym or go there only seasonally, but in both cases there is a high chance that there are mistakes in your training regimen, consciously or unconsciously, that hinder your progress. We could even bet that some of the following mistakes are on your list …
1. Do not listen to your heart before training
Monitoring your heart rate during training is a smart way to optimize your rest period based on your efforts. Measuring heart rate variability (HRV) between exercises is an even more effective way to direct your training.
HRV is a fluctuation in the time between heartbeats and shows your level of recovery.
Low variability means you are still recovering. High variability means you are rested and ready for new action. Based on the results of this measurement, you can adjust your own training regime. You can find many HRV trackers on sale nowadays, and the working principle is similar to all trackers. A tape attached to your chest broadcasts your heart rate data to your smartphone where the app takes care of sorting that data and giving you information on whether to reduce your training intensity, whether to step it up, or whether it’s better to skip training that day.
2. You are not eating enough
Most people burdened with fitness generally do not eat enough thinking that this will make their abs more visible. Another example is that they inadvertently create a calorie deficit in an attempt to eat “healthier”. In both cases, the result is the same – if you do not eat enough, you slow down your metabolism and open up the possibility of over training because you do not have enough nutrients to encourage recovery.
Over a two-week period, add 150-300 calories (a handful full of almonds or a protein bar) to your daily diet. After two weeks, add another 150 calories to stay at a good level. Gradually increasing your calorie intake will help you increase muscle mass, not fat, especially if that calorie supplement comes from protein. Thirty grams of protein with each meal is an ideal ratio, experts say.
3. Ignore the gluteus
Strong glutes are useful not only for filling a pair of pants, but also as a basis for proper posture, as they are an integral part of the muscles of the back of the body that are responsible for accelerating and generating explosive power. Exercises such as deadlifts and squats activate the glutes indirectly, but performing exercises that activate them directly will have a better effect on their stimulation, which will improve the overall physical strength. The ideal exercise is a hip throw. Recent research has shown that this exercise activates the gluteus more than any exercise for the lower body, since you are not limited by the strength of the back muscles, and in the pose for this exercise the gluteus is under constant tension, which maximizes their stimulus.
4. Skip cardio training
If you train in the same gym long enough, you will surely hear stories about how cardio training inhibits the increase in muscle mass. Ignore these “scientists” from the end, because real science has different evidence. Namely, it is known that stationary cycling lasting 45 minutes in addition to training with load increases the volume of muscles in the legs by 14%. For weight training without additional cardio training, this increase in volume is 9%.
Follow this example. Three or four times a week, either a few hours before weight training or on a separate day, do a 30-minute moderate to high-intensity cardio workout on a treadmill, bike, rower, or cross-country machine. This will stimulate your hormones, which are important for building muscle mass, claim kinesiology experts who study the effects of cardio activity on muscle growth.
Aerobic activities activate the mechanisms of muscle growth almost the same as training with a load, and the combination of these two trainings at least a few hours apart has excellent effects on the growth of muscle tissue.