#gymmistakes

[harrybradleyusa]

Jordon Bevan Shares Top Weightlifting Mistakes and How to Correct Them

Weightlifting is a powerful tool for building strength, improving fitness, and enhancing overall health. However, many beginners and even seasoned lifters often fall into common traps that can hinder their progress or lead to injury. Jordon Bevan, a seasoned weightlifting coach and fitness enthusiast, has identified several key mistakes that many make in the gym. In this blog, we’ll explore these pitfalls and how to correct them, ensuring you get the most out of your weightlifting journey.

Poor Form

One of the most critical mistakes in weightlifting is neglecting proper form. Many lifters, in their eagerness to lift heavier weights, sacrifice technique for the sake of numbers. This can lead to injuries and ineffective workouts.

Correction: Focus on Technique

Before adding more weight, prioritize mastering the correct form for each lift. This means taking the time to learn the mechanics of movements like squats, deadlifts, and bench presses. Consider working with a coach or experienced lifter who can provide feedback. Additionally, using lighter weights initially can help you concentrate on your form without the pressure of heavier loads.

Skipping Warm-ups

Jumping straight into heavy lifting without a proper warm-up is another common mistake. Cold muscles are more prone to injury, and a lack of warm-up can hinder your performance.

Correction: Implement a Thorough Warm-up Routine

A good warm-up should include dynamic stretches and light cardiovascular activity to increase heart rate and blood flow to the muscles. Spend at least 10-15 minutes warming up before your lifting session. Incorporate movements that mimic the lifts you’ll be performing to prepare your body adequately.

Neglecting Recovery

In the pursuit of gains, many lifters overlook the importance of recovery. Overtraining can lead to fatigue, decreased performance, and injuries.

Correction: Prioritize Recovery Days

Make recovery an integral part of your training plan. This includes getting enough sleep, staying hydrated, and incorporating rest days into your routine. Listen to your body; if you’re feeling fatigued or sore, allow yourself time to recover. Active recovery, such as light stretching or yoga, can also be beneficial.

Ignoring Nutrition

Weightlifting is not just about what you do in the gym; it’s also about what you fuel your body with. Many lifters fail to pay attention to their nutrition, which can significantly impact their performance and recovery.

Correction: Focus on a Balanced Diet

Ensure your diet is rich in protein, healthy fats, and carbohydrates. Protein is essential for muscle repair and growth, while carbs provide the energy needed for intense workouts. Consider consulting a nutritionist to create a meal plan suited to your specific goals.

Lifting Too Heavy, Too Soon

Many beginners think that lifting heavier weights will yield faster results. However, this can lead to improper form and increase the risk of injury.

Correction: Gradual Progression

Instead of jumping to heavier weights, focus on gradually increasing your load. The principle of progressive overload is crucial for making gains without compromising safety. Track your lifts and aim to increase weights in small increments over time.

Neglecting Accessory Work

Focusing solely on major lifts can lead to muscular imbalances and limit overall strength development. Many lifters neglect accessory exercises that target smaller muscle groups.

Correction: Incorporate Accessory Movements

Add accessory exercises to your routine that strengthen stabilizing muscles and improve overall performance. Movements like lunges, rows, and shoulder presses can enhance your primary lifts and contribute to a well-rounded physique.

Conclusion

Weightlifting can be incredibly rewarding, but avoiding common mistakes is crucial for long-term success. By focusing on proper form, prioritizing recovery, paying attention to nutrition, and gradually increasing weights, you can create a sustainable and effective weightlifting routine. Jordon Bevan’s insights serve as valuable reminders that progress takes time, patience, and a commitment to doing things the right way. Embrace these corrections, and you’ll be well on your way to achieving your fitness goals. Happy lifting!

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[shapeswpg]

Common Mistakes People Make At The Gym

1. Choosing exercises are not realistic

Too many grab exercise plan from the famous fitness influencer and follows it with bad results. Too often, exercises are not practical with your fitness level. It's hard to stick to the plan when it was not created for you, and it's even risk for injury when you are not sure about the exercises.

2. You're doing the same thing over and over again

Too many do every time the same things year after year. Progress demands variation. Follow your plan for 6-8 weeks and change stimulus after that.

This is why our Mossa Group fitness programs have new releases. Change is good for the body! 

3. You're skipping the warm up

Skipping warm up is for lazy ones. And guess what, you are not winning anything! Research tells that your performance will be better if you do a proper warmup and better performance means better results. Plus, skipping warm up is a risk for injury.

4. You're going too fast

If you have been sitting on a sofa for years, you are not in a hurry. Aim for change where you change your habits for the rest of our life and results will follow.

5. You let yourself get distracted

Focus on the game. Forget your phone and social media while you are training. 

6. You neglect your diet

Gains need energy! You can't exercise without fuel and, you will not recover without food.

7. Not consulting anyone

Ask help. Friend, trainer, or just somebody from the gym to get forward. Don’t forget, all Shapes members receive one free $50 consultation with one of our fitness coaches.

[panda1987n]

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A post shared by Stephane Koumou (@stephanekoumou)

1 Reason You Can't Lock Out Your Deadlift The deadlift is a unique movement out of the Big Three, because when you’re doing a heavy single there is no eccentric (lowering) part of the lift. You approach the bar, setup, and pull; and you either get the lift or you don’t. Aside from hitching, there’s no way to cheat the lift (like cutting your depth short in the squat or bouncing off your chest in the bench). I’ve heard many times that “there’s no technique to deadlifting, you just grab the bar and pull." I have to disagree that the deadlift isn’t a technical lift. Because its concentric-only (in terms of bar path, you can get some stretch reflex by dropping your hips down quickly), and relies so much on leverages (usually this is the lift that people can do the most weight relative to their bodyweight), being out of position just a little bit can be the difference between a good lift and having the weight crash back down the floor. Deadlift lockout is a great example of this. I always emphasize what I’ve heard from Dave Tate countless times, which is that all “weak points” in a lift can be physical, mental, or technical (or a combination of the three). Usually when someone misses a deadlift off the floor (aka doesn’t even move it) or below the knees, I’ve found that it tends to be a physical or mental block. For that, here is one technical reason you may be missing at lockout and how to fix it: You’re Trying to Lock Out with Your Back Instead of Your Glutes; Video#1 This is one of the most common mistakes I’ve seen the beginners I’ve worked with make, but it can plague even intermediate and advanced lifters when the weights get heavy. While the deadlift definitely works your back, you want to make sure you’re using your glutes to lock out your hips at the top of the lift. If you try to arch your back to lock out instead, your knees will shift forward (causing you to hitch), and you won’t be able to lock out your hips and knees simultaneously to finish the lift. 💡📚(JL Holdsworth has written a really good article about this)😉 #deadlifts #deadlifttillimdead #weightlifting #fitnesslife #gymmistakes (at Sport Science) https://www.instagram.com/p/B_bw4WMF-4p/?igshid=qwpqkruohwwq

[anytimefitnesslajpatnagar]

Focus on goals but also focus where you are lacking too! Keeping a track on your common mistakes helps you grow more and grow quick! 💪👏#gyminspiration #stayfit #stayhealthy ANYTIME FITNESS LAJPAT NAGAR. Enroll now📑 What are you waiting for? ..….................................... What's your fitness plan #stayhealthy #staysafe JOIN US TODAY! CALL US 📞09910057063 Or DM us #letsmakehealthyhappen #gymmotivation #anytimefitnessindia #letsmakeadifference #anytimefitness #commonmistake#gymlover #delhiblogger #lajpatdaries #gym #gymmotivation #gymlifestyle #gymlifestyle #gymaddict #gymmistakes #gymlove #gyminspiration #gymvideos #physicalfitnesstraining #gymshark #gymnastics #anytimefitness (at Anytime Fitness India) https://www.instagram.com/p/CLgg-hyjZ71/?igshid=1tvhbhuib5etn

[jessejamesjamnikhealthandfitness]

**Notice** If you own a home gym, please don’t be stupid like me and make rookie mistakes. Check your equipment often 🤣 This morning while doing flyes I decided to almost knock myself out. It was the last set. I racked the weight, took a few deep breathes and was ready to dig in. I grabbed the handles and with all I had was ready to bring them in. All of a sudden, POP! The screw that held the pulley system to the weight rack came off and in flew the handle directly into my forehead {that’s gonna leave a mark I thought to myself}. I laugh about it now but it could have been much worse. Moral of the story.....if you have a home gym, please check your damn equipment and make sure everything is tight and working properly. It only took me a minute to fix and finish my last set and it only would have taken me a minute to check it in the first place as well 🤔 Now we can continue on with our day 😂 Let’s just say I have a new definition for No Pain, No Gain going on...... #musclesandmiles #bodybuilding #bodybuilder #homegym #gymmistakes #weights #weightlifting #injury #stupidmistake #rookie #thinktwice #photooftheday #lifestyle #gym #gymlife

[solitaireinternational]

There are many things that may go wrong at the gym, And if your goal is to get in shape, it is best that you simply avoid these 4 common gym mistakes!

[benchdeadlift]

#gymmistakes #workoutmotivation #consistency #results #fitness #health

[eashopper-dot-com-blog]

Stop Training Abs Like This! (5 Mistakes)

You have to STOP training abs like this! Learn how to get abs by avoiding these gym mistakes. You can get shredded enough abs for a six pack with intermittent fasting as well other diet approaches. But, you will want to avoid these workout and diet mistakes for the fastest results This video is especially helpful for those of you that are beginners and are training at home in 2018 🔥 FREE 6 Week Challenge: Fat Loss Calculator: source Read the full article

[theathelio]

Everyday you hitting the gym on time. Do everything in proper manner but still not getting the desired result. May be you are not focusing on thing which is also important to get result from your exercise. 

[forge-fitness-nutrition-coaching]

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A post shared by Forge | Fitness and Nutrition (@forgefitcoach)

Part 2 of 5 is out! Top Five Mistakes People Make in the Gym - today we covered mistake #2 which is the failure to plan, schedule and track your workouts. Check it out on my Instagram story or go the @forgefitcoach Facebook to watch there - #gym #gymmistakes #plantosucceed #onlinetrainer #onlinecoaching #fitness #fitnessmotivation #fitnesseducation #nutritioncoach (at Forge Fitness & Nutrition Coaching)

[valessjpt]

#bicepscurl 🔞L’errore più visto 🔞 Lo slancio del bilanciere☝️ Quanti di noi assistono a tale scena quotidianamente? #workout #biceps #barbell #training #trainingtips #allenamento #bodybuilding #bodybuilder #pt #personaltrainer #coach #gymcoach #igfit #igfitness #fitness #gymfails #tutorialfitness #ptnovara #novarapt #novarafitness #bicepsday #gymmistakes https://www.instagram.com/p/Bo3fgggCErn/?utm_source=ig_tumblr_share&igshid=m5jxl0lhbnlw

[be-always-fit]

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A post shared by Fitnesstudy (@fittish_health)

Common mistakes on some of the important exercise by @fitness_iq #gym #diabetes #gymmistakes #gyminjuries #chest #newexercises

[eashopper-dot-com-blog]

5 Mistakes Stopping You From Losing Belly Fat

The top 5 gym and diet mistakes preventing you from losing belly fat fast. Learn how to lose belly fat fast and avoid these top 5 common fat loss mistakes that stop weight loss. These workout, exercises, and diet strategies are for men and women. Enjoy! 🔥 FREE 6 Week Challenge: Fat Loss Calculator: If you're struggling with losing some stubborn belly fat, I have great news for you because today I'm going over 5 of the biggest fat loss mistakes you're probably making that are preventing you from losing belly fat and some of these mistakes may even be causing you to gain even more overall body and belly fat. You're going to want to pay close attention to this video because these mistakes are very common and so many of you are making these mistakes right now without even knowing it. This is most likely due to the fact that a lot of the mainstream knowledge that you've received over the years about how fat loss works turns out to not be totally untrue. so let's jump right in and bust these myths so you can be on your way to losing more body fat and getting rid of that belly in no time. The first mistake that I want to go over is simply counting calories without considering the impact that specific types of calories have on your body. A study that was done at the Garvan Institute of Medical Research in Australia found that not only was abdominal fat a strong marker for insulin resistance, but it may also be the major determining factor of insulin resistance. This is important to consider because certain foods will spike insulin more than others. If abdominal fat is linked to insulin resistance we want to do everything we can to improve our insulin sensitivity. Typically carbohydrates will have the biggest impact on your insulin levels, protein will have a moderate impact, and fat will have the smallest impact. Insulin is a hormone that prevents fat loss and encourages fat storage. This is why just lumping protein, carbs, and fats all into one category as calories can have a negative effect on your ability to lose belly fat. Not everyone's body will respond to ally types of calories the same. Some people are able to eat tons of carbs and their body is very good at burning those carbs off, on the other hand you have a lot of people that are very carb sensitive. If you're only counting calories right now you should instead try some diet approaches that decrease insulin levels. Decreasing carbohydrate consumption is one of the best ways to lower insulin levels, but keep in mind a really high intake of protein especially dairy based protein sources can also shoot insulin levels way up. That's why one of the best ways you can lower insulin levels is by fasting. If you've never done fasting before you can start with a 16 hour fast followed by and 8 hour feeding period. Once your body adapts you can try a 20 hour fast followed by a 4 hour feeding period. Then you can work your way to having only one meal per day, and eventually into a 36 hour fast. Fasting is by far one of the best ways to lower insulin levels and to burn fat fast. The next mistake is not doing anything about controlling your cravings and appetite. If you just try to force yourself into eating less and moving more, but you do nothing to satisfy your appetite it's a matter of time before you give in, binge, and ruin all your hard work. There are two simple things you can do right away to reduce cravings and appetite.....increase fiber intake, and eat more vegetables. Vegetables will help fill your stomach up and when you feel full your appetite will drop significantly. Certain studies on fiber have also found that when you have a high fiber intake some of the calories from other food you eat don't get absorbed. Researchers say that doubling fiber intake could reduce the amount of calories you absorb by a substantial amount. It could even be reduced by as much as 130 calories. Another thing you can do is try to drink 1 to two tablespoons of apple cider vinegar diluted in water because studies have shown that the acetic acid found in apple cider vinegar could reduce your appetite. To decrease cravings especially cravings for junk food, processed food, and sweets one of the best things you can do is once again fasting. When your used to eating high fructose corn syrup, artificial flavors, and added sugar you desensitize the reward center of your brain. When you fast you reset your pallate and allow yourself to appreciate the taste and satisfaction that you can get from real food. Fasting is not the only way to do this. You can also reset your pallate by spending a few weeks only allowing yourself to eat real single ingredient foods. Let's move on to the next very common mistake that most people especially beginners make. It's centered around this belief that there are some exercises that will directly burn your belly right off. source Read the full article