Body Solid GCEC-340 Manual page 23

COMMON TRAINING
1. Lack of Adequate Warm-Up and Inadequate Flexibility
A w a rm e d m u s c le is a m o re fle x ib le m u s c le th a t' s b e tte r a b le to lift h e a v ie r w e ig h ts a n d w o rk in a fu ll ra n g e o f m otion.
T h o s e w a rm e d m u s c le s a ls o g re a tly re d u c e y o u r c h a n c e o f tra in in g inju ries.
2. Improper Form
T h e u s e o f im p ro p e r fo rm is a g o o d w a y to k e e p y o u o u t o f th e g y m . N o t o n ly d o e s im p ro p e r fo rm c a u s e inju ries,
it a ls o d o e s n 't a llo w fo r a d e q u a te m u s c le -fib e r stim u la tio n .
3. Too Much Weight
O v e rlo a d in g th e m u s c le s is a g o o d w a y to p ro m o te m u s c u la r g ro w th , b u t p a c k in g on to o m u c h w e ig h t c a n c a u s e a
s n o w b a ll e ffe c t o f im p ro p e r fo rm , in ju rie s , a n d d o w n tim e fro m y o u r ro utin e.
4. Not Enough Weight
N o t liftin g e n o u g h w e ig h t w ill p ro h ib it th e stim u la tio n n e c e s s a ry fo r m u s c u la r g ro w th . K e e p c h a lle n g in g y o u rs e lf to lift
h e a v ie r w e ig h ts on a p ro g re s s iv e b a s is a lw a y s m a in ta in in g p ro p e r fo rm .
5. Not Enough Rest Between Workouts
If y o u 're still so re fro m y o u r p re v io u s w o rk o u t, y o u d o n 't h a v e to g o b a c k a t it ju s t b e c a u s e it' s y o u r s c h e d u le d day.
G iv e y o u r b o d y an e x tra d a y o ff to fu lly re c o v e r so w h e n y o u re tu rn y o u w ill b e a b le to g iv e 100% .
6. Overtraining
It's n o t h o w m u c h tim e y o u s p e n d w o rk in g out, b u t w h a t y o u a c c o m p lis h th a t re a lly m a tte rs. Try to k e e p y o u r
re s is ta n c e w o rk o u ts w ith in 4 5 to 6 0 m in u te s p e r se ssio n .
7. Poor Diet and Supplementation
E a tin g th e rig h t c o m b in a tio n o f fo o d s , a lo n g w ith g o o d s u p p le m e n ta tio n , w ill g re a tly p ro m o te y o u r s u c c e s s . M a k e y o u r
d ie t 5 0 p e rc e n t c a rb o h y d ra te , 3 5 p e rc e n t p ro te in , 15 p e rc e n t fa t, a n d ta k e a g o o d m u ltiv ita m in a n d p ro te in / c a rb o h y d ra te
s u p p le m e n t. D o n 't fo rg e t th e w a te r- a t le a s t 8 0 o u n c e s a d a y ! H y d ra tio n is c ritic a l.
8. Stale Routines
Your b o d y a d a p ts v e ry q u ic k ly to th e d e m a n d s p la c e d u p o n it. T h a t' s w h y y o u s h o u ld h a v e a v a rie ty o f e x e rc is e s a n d
ro u tin e s th a t y o u c a n do . To k e e p y o u r b o d y g ro w in g , y o u 've g o t to k e e p it o ff-g u a rd . C h a n g in g y o u r e x e rc is e s a n d
ro u tin e s is a su re w a y to d o it.
MISTAKES
23