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Common gym mistakes

Common gym mistakesEdit

Andrzej Jeziorski · 431 user posts · 26 user answers

<b>Common gym mistakes which people use to do on a gym, mistakes that block muscle growth.</b><br />
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<ol><li><h2>NOT HAVING TENSION of muscles ALL THE TIME when doing training (maximal tension)</h2>Watch the movie: you <b>do maximal tension</b> on muscles and then do the training (exercise). You do chest: you do tension and then, without "resting" in the middle, or after doing positive/negative rep (repeat) you make your 6 - 12 reps <b>holding the tension</b> all way long (from the beginning to the end of series). Analogically all other parts of the body.</li><br />
<li><h2>NOT focusing on the negative rep (repetition)</h2>Watch the movie: positive and negative stadium of doing exercise are equal – some people focus only on the positive rep (repetition) "resting", doing too fast negative, negative rep should be done as slow as the positive (even slower!)</h2></li><br />
<li><h2>NOT KNOWING PLAN, WHAT TO DO ON GYM</h2>You must know what to do (what body parts) each day and stick to the plan. People (some) are coming on gym without a plan: I would do this+this today – WRONG! You have plan, you stick to it. Then after X months you can change. Example:<br />
Monday: Chest + Bicep + Belly<br />
Wednesday: Legs + Tricep + Belly<br />
Friday: Back + Shoulders + Belly<br />
Monday - Sunday: Forearm (everyday)</li><br />
<li><div style='border:3px #000 solid;padding:10px'><h2>DIET</h2>Not mentioning 6-7 meals everyday... It's not important <b>HOW MUCH</b> YOU EAT, BUT <b>WHAT</b> YOU EAT. Rule is 30g of protein (or more) in every meal (which I use). It could depend from the goal you want to achieve (I do training on mass, I do my diet: <a href='http://path-of-power.com/extreme-tiredness-feeling-tired,1' target='_blank'>My diet</a>).<br />
<br />
… Update 2011-08-18.<br />
<br />
DIET is essential to build any body mass. I've got friend which buys always tons of supplements and asks himself WHY he don't grows, only sustains what he has. The reason is obvious & very simple: he has insufficient intake of proteins. He eats, but he doesn't take <u><b>min. 2g / per kg on his body weight of protein</b></u>. When you're doing a diet, please make sure you've got MINIMUM 2g / per kg (e.g. you weight 80kg, so you need to intake min. of 160g / per day of protein in you're diet) and also appropriate amount of that of carbohydrates (I take about min. of 200-240g with 80kg) & appropriate amount of fat (rule is: protein [min. 2-3g / per kg of <u>actual</u> body weight], carbohydrates [min. 2-7g], fat [min. 1-2g]). It doesn't matter <i>how much</i> you eat, but <i>what</i> you eat.<br />
<br />
In a metaphoric sense of way: he's like on a construction site – he has got all the equipment, workers & everything, except the primary resource: bricks. Imagine that person without all that equipment (supplements) & with workers would grow far much more when they've got resources to build the building (bricks [=protein]).<br />
<br />
From proteins organism builds muscles (it's a resource that it's used to build) and only by keeping them above the required minimum to sustain you're muscles – the extra amount (beyond 1g / per kg) is used to build you're body.<br />
<br />
UPDATE 2011-11-17. You eat only <u><b>1 thing at a time</b></u> (in 3-4 hour spaces), e.g.: only tuna, end; 3-4 hours (you eat meat on the end of the day); you eat e.g. 200-300g buckwheat only (you start day from buckwheat). More in the article: <a href='http://path-of-power.com/extreme-tiredness-feeling-tired,1#mixing_foods' target='_blank'>#mixing foods</a>.<br />
<br />
<b class='red2'>2012-05-01. In new knowledge input, this point slightly changed for the things, included in: <a href='http://xernt.com/Extreme-Tiredness-Feeling-Tired#diet' target='_blank'>#DIET</a>. It's a very important addition to the topic.</b></div><br />
<div id='dairy'></div>Where: you shouldn't eat dairy products. Why?<br />
"Add to that the fact that animal products (including dairy) makes our body<br />
acidic and also are filled with hormones, antibiotics, steroids and raised on cheap unhealthy animal feed. Even if the animal was raised organic, it's natural hormones are not meant for human use. A cow has hormones that make it grow fast to weigh thousands of pounds. When we eat this, it makes things in US grow fast- like cancer. Animal products are a foreign protein and foreign proteins are the base for most disease in the human body. Add to that the alien fast-growing hormones and you have a recipe for disaster. Consumption of strange undigestable proteins and runaway sugars may be among the causes of most disease." (from: 101 Heal Yourself - Never get Sick Again by Markus Rothkranz).<br />
<br />
Besides add the fact that commonly cows are very sick & they're passing those diseases & sick cells on the products which are made. Dairy products shouldn't be consumed by humans. Remember that dairy products clog your vessels + milk hasn't got any <u>absorbable</u> calcium (however packing of the milk suggest very often different statement).</li><br />
<li><h2>NOT TRAINING WITH HEART</h2>Not focusing on exercises. Rule is: <b>If you don't want to train good, give all – don't go on gym. Take a rest, go tomorrow or skip the training.</b> You shouldn't train when you're sick.</li><br />
<li><h2>TOO HEAVY WEIGHT (load)</h2>Beginners (especially) and amateurs take real heavy load, so they couldn't do the exercises <u>correct</u>. You need to apply 1. and 2. points (that means correct). It's good idea to use the smaller weight that you can do correctly exercise, I sometimes only train on the maximum load. Use smaller weight and do it "right", it's smarter and you've got better effects for sure. STOP thinking about others watching on you!</li><br />
<li><h2>SPENDING TOO MUCH TIME ON GYM</h2>When you enter the gym you do warm up 5-10 minutes, then start your workout and do it 1-1.5hour max. You just do your work and go fast home to take proteins. I spend on gym about 1 hour (with clock on hand), sometimes 1 hour 10 minutes – do my job and go home (do belly and forearm in home). Avoid spending 2 or 3 hours like some people (beginners), talking and not focusing on what you need to do there. I love to be on a gym alone (why you would find in <a href='http://path-of-power.com/godlikeism' target='_blank'>godlikeism book</a> – not only to avoid distraction, there is something much more valuable [metaphysical]).</li></ol><br />
<br />
Take a look on this: <a href='http://path-of-power.com/gym-progress-mine-in-130-days,184' target='_blank'>GYM progress (mine) in 130 days!</a><br />
My Diet: <a href='http://path-of-power.com/extreme-tiredness-feeling-tired,1' target='_blank'>Extreme Tiredness? Feeling Tired</a> (open this if you're even not interested, it touches you).

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Common gym mistakes which people use to do on a gym, mistakes that block muscle growth.

NOT HAVING TENSION of muscles ALL THE TIME when doing training (maximal tension)
Watch the movie: you do maximal tension on muscles and then do the training (exercise). You do chest: you do tension and then, without "resting" in the middle, or after doing positive/negative rep (repeat) you make your 6 - 12 reps holding the tension all way long (from the beginning to the end of series). Analogically all other parts of the body.

NOT focusing on the negative rep (repetition)
Watch the movie: positive and negative stadium of doing exercise are equal – some people focus only on the positive rep (repetition) "resting", doing too fast negative, negative rep should be done as slow as the positive (even slower!)

NOT KNOWING PLAN, WHAT TO DO ON GYM
You must know what to do (what body parts) each day and stick to the plan. People (some) are coming on gym without a plan: I would do this+this today – WRONG! You have plan, you stick to it. Then after X months you can change. Example:
Monday: Chest + Bicep + Belly
Wednesday: Legs + Tricep + Belly
Friday: Back + Shoulders + Belly
Monday - Sunday: Forearm (everyday)

DIET
Not mentioning 6-7 meals everyday... It's not important HOW MUCH YOU EAT, BUT WHAT YOU EAT. Rule is 30g of protein (or more) in every meal (which I use). It could depend from the goal you want to achieve (I do training on mass, I do my diet: My diet).

… Update 2011-08-18.

DIET is essential to build any body mass. I've got friend which buys always tons of supplements and asks himself WHY he don't grows, only sustains what he has. The reason is obvious & very simple: he has insufficient intake of proteins. He eats, but he doesn't take min. 2g / per kg on his body weight of protein. When you're doing a diet, please make sure you've got MINIMUM 2g / per kg (e.g. you weight 80kg, so you need to intake min. of 160g / per day of protein in you're diet) and also appropriate amount of that of carbohydrates (I take about min. of 200-240g with 80kg) & appropriate amount of fat (rule is: protein [min. 2-3g / per kg of actual body weight], carbohydrates [min. 2-7g], fat [min. 1-2g]). It doesn't matter how much you eat, but what you eat.

In a metaphoric sense of way: he's like on a construction site – he has got all the equipment, workers & everything, except the primary resource: bricks. Imagine that person without all that equipment (supplements) & with workers would grow far much more when they've got resources to build the building (bricks [=protein]).

From proteins organism builds muscles (it's a resource that it's used to build) and only by keeping them above the required minimum to sustain you're muscles – the extra amount (beyond 1g / per kg) is used to build you're body.

UPDATE 2011-11-17. You eat only 1 thing at a time (in 3-4 hour spaces), e.g.: only tuna, end; 3-4 hours (you eat meat on the end of the day); you eat e.g. 200-300g buckwheat only (you start day from buckwheat). More in the article: #mixing foods.

2012-05-01. In new knowledge input, this point slightly changed for the things, included in: #DIET. It's a very important addition to the topic.

Where: you shouldn't eat dairy products. Why?
"Add to that the fact that animal products (including dairy) makes our body
acidic and also are filled with hormones, antibiotics, steroids and raised on cheap unhealthy animal feed. Even if the animal was raised organic, it's natural hormones are not meant for human use. A cow has hormones that make it grow fast to weigh thousands of pounds. When we eat this, it makes things in US grow fast- like cancer. Animal products are a foreign protein and foreign proteins are the base for most disease in the human body. Add to that the alien fast-growing hormones and you have a recipe for disaster. Consumption of strange undigestable proteins and runaway sugars may be among the causes of most disease." (from: 101 Heal Yourself - Never get Sick Again by Markus Rothkranz).

Besides add the fact that commonly cows are very sick & they're passing those diseases & sick cells on the products which are made. Dairy products shouldn't be consumed by humans. Remember that dairy products clog your vessels + milk hasn't got any absorbable calcium (however packing of the milk suggest very often different statement).

NOT TRAINING WITH HEART
Not focusing on exercises. Rule is: If you don't want to train good, give all – don't go on gym. Take a rest, go tomorrow or skip the training. You shouldn't train when you're sick.

TOO HEAVY WEIGHT (load)
Beginners (especially) and amateurs take real heavy load, so they couldn't do the exercises correct. You need to apply 1. and 2. points (that means correct). It's good idea to use the smaller weight that you can do correctly exercise, I sometimes only train on the maximum load. Use smaller weight and do it "right", it's smarter and you've got better effects for sure. STOP thinking about others watching on you!

SPENDING TOO MUCH TIME ON GYM
When you enter the gym you do warm up 5-10 minutes, then start your workout and do it 1-1.5hour max. You just do your work and go fast home to take proteins. I spend on gym about 1 hour (with clock on hand), sometimes 1 hour 10 minutes – do my job and go home (do belly and forearm in home). Avoid spending 2 or 3 hours like some people (beginners), talking and not focusing on what you need to do there. I love to be on a gym alone (why you would find in godlikeism book – not only to avoid distraction, there is something much more valuable [metaphysical]).

Take a look on this: GYM progress (mine) in 130 days!
My Diet: Extreme Tiredness? Feeling Tired (open this if you're even not interested, it touches you). Edit

Comment ·

1 · 2 years ago

<AndyPSV> article was updated 2011-08-20
<AndyPSV> with heavy load, what can I say: I've done it too on beginning... train smarter, not essentially
harder – Andrzej Jeziorski 2 months ago · Reply