5 common mistakes that prevent men from exercising at the gym and how to fi

Going to the gym without gaining weight is one of the worries of many gymers, especially men. Every day, you go to the gym with an inferiority complex about your appearance, even if you try a lot, you still can't see the change.

Here are 5 common mistakes men make at the gym and how to fix them.

1. Inappropriate assignment arrangement

The first and most common mistake is the assignment of assignments. This is one of the errors encountered in both men and women, most often in beginners. At this time, the practitioner has not yet determined the order and arrangement to achieve the best effect.

You should know that fitness is limited and you can't maintain strength throughout a workout. If you start with biceps curls, by the end your strength training session won't be enough for back exercises.

• Solution

Priority is given to compound exercises such as chest presses, shoulder presses with barbells or dumbbells, barbell row pulls, dumbbell rows, squats, deadlifts. Because these exercises will help activate many muscle groups in the body at the same time.

In addition, compound exercises require more strength, so they should be practiced when the body is at its strongest, which is the beginning of the training session. Another addition is not to do too many compound exercises in one session. If you have 2 compound exercises, give priority to the muscle group you want to develop first.

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2. Do not use supporting accessories

Refer to quality gym wrist wraps

Men often do not prepare as fully as women when exercising. Meanwhile, the male friends are the subjects of heavy weight training and high-difficulty exercises. The use of exercise aids not only contributes to improving strength, but also reduces the risk of injury.

• Solution

Refer to good price gym belt models

The majority of the target audience are students, whose finances are not too big. So, let's start with the most basic items including: wrist wraps, zippers, belts

Refer to the best gym back zipper models

Of course, there are many other supporting accessories, but these are the 3 most basic items. Wrist wraps for pushing exercises such as lying on the chest, sitting with shoulder push, zipper with hook effect for pulling weights, back protection belt when doing squats and back exercises, buckets

3. Using your lower back too much

A mistake made by both novices and veterans when using large weights. To build muscle, it is necessary to increase the difficulty of the exercise by increasing the weight, but using the back too much will reduce the impact on the muscle groups to work.

• Solution

Choose the right weight for your strength, increase your reps before increasing the volume. Perform exercises with a back support chair for pushups to reduce pressure on the lower back.

4. No exercise for shoulder and hip joints

The shoulder and hip joints are articulated and allow for multi-directional rotation. However, the muscles that perform shoulder and hip rotation are the weakest link. Therefore, it is very important to exercise these joints, not only increasing strength but also reducing the risk of injury.

When the practitioner does not pay attention to the muscles in these 2 joints, their strength will be limited. Basically, a person's strength will be limited by the weakest muscle group and this muscle group will be the first place to hurt.

• Solution

Use some light weight exercises to warm up the joints before working out. You can think of them as warm-up exercises, light exercises, and multiple repetitions to lubricate the joints before entering the main exercise.

Standing cable external rotation is a great exercise to warm up the shoulder joint. Use a cable and select a weight that you can do 10 to 12 reps, alternating for both sides.

Seated machine hip abduction is a chair that helps you warm up your hip joints. The operation is quite simple to use, you can arbitrarily choose the appropriate weight. Similar to the shoulder joint, use a weight you can easily do 10 to 12 reps and warm up your muscles before getting into the main exercise.

If you don't have a chair on, you can refer to the banded hip abduction exercise with strings if you have one. Do the movement several times to ensure the best lubrication, for beginners you may not need to use a rope.

5. Sprint training

Methods of training supersets, dropsets or compound sets are widely shared on the internet. This leads many people to believe that these methods will actually optimize their training.

However, the truth is not quite what you know. The above methods are only used for those who practice for a long time and estimate the strength of the body.

These can be seen as advanced types of training aimed at creating great pressure on the muscles in a short time. It will be suitable for athletes and professionals who need to train many muscle groups with high intensity.

On the contrary, if you apply these methods reluctantly, the body will not be able to recover, the breathing will not keep up. Your muscles will quickly get tired and exhausted, you need to minimize this if you want to build muscle.

• Solution

Instead of using advanced methods, start from the most basic. Rest between sets for 1 to 2 minutes for heavy exercises, so pay attention to your breath, only continue to practice when you have regained your breathing.

Remember that your goal is to gradually overload your muscles by lifting the same weight over and over or gradually increasing the weight. This is a basic and effective method that has been proven and applied successfully.

We hope that you will find useful information in this article. From there, help your training achieve better results and don't forget to read the latest articles here.