April 02, 2022 4 min read
This article is an automatic translation from our Original French blog. This text may contain translation errors. Thank you for your understanding.
Today we're going to look at the top 7 most common mistakes you should never make in strength training.
If there is one thing we all tend to see in gyms it is the star exercises practiced by both men and women. When we talk about star exercises we are talking about the bench press for men and the squat for women. This is something that is found in many fitness gyms, the almost systematic attraction that men or women have to favour one type of exercise in particular. It is very common in the world of bodybuilding that men tend to favour exercises that strengthen the upper body. For women, there is a preference for lower body exercises. Of course this trend changes gradually over time. This tendency is especially noticeable among beginners in bodybuilding. It is therefore important to vary the different muscle groups in order to have a harmonious figure. But it is also important to vary the muscle groups in order to give more rest to each muscle in order to maximise its recovery.
Whether in bodybuilding or any other sport, it is essential to know how to arrange rest days. Indeed, rest time is crucial for your progress. Rest time allows your body to recover. Outside of your bodybuilding sessions your muscles need to recover from the multiple training sessions. Recovery time is just as important to the proper development of your body. It allows the muscles to rebuild themselves following the micro-traumas they undergo during the sports sessions.
This is something basic but it never hurts to repeat it but proper execution of exercises is paramount. During your training sessions, don't hesitate to ask a coach or experienced sportsmen to accompany you in order to avoid any problem. Poor execution of a strength training exercise can lead to stagnation in your level or even worse to injury. It is always good to remember that weight training is a fun sport but that you must know how to respect some basic rules in order to practice it safely.
Among the various factors that de-motivate athletes, comparison to other athletes is one of them. It is toxic for any beginner in bodybuilding to want to compare themselves to other athletes. Today, the influence of social networks on young people, but also on some adults, can make the relationship with the body more complex. It is useless or even harmful to try to achieve the figure of sportsmen and women who have the body of a confirmed athlete. Many of the sportsmen and women advertised on the internet have been training for years. Above all, practice a sport that you enjoy and that motivates you. Going to training looking to achieve a physique in a few months is the best way to frustrate and demotivate yourself. Practising a sporting activity should above all be a pleasure. Being passionate about your sport is the best way to progress day after day without being obsessed by the evolution of your body. In this way you will really enjoy progressing in your discipline while naturally having a motivation that will only maximise your results.
The diet, as well as a good training and rest, is a very important factor. It must be composed of healthy and varied foods. So don't hesitate to vary your diet. A good plate should be composed of carbohydrates, proteins and a variety of vegetables.
When we talk about carbohydrates, we are of course talking about healthy, high-quality carbohydrates such as rice, potatoes, sweet potatoes or quinoa. As far as proteins are concerned, you will find plenty of them in foods such as eggs, tuna and meat.
As far as vegetables are concerned, it is important to eat them, especially if you are a sportsman and eat a lot of protein. Indeed, proteins are important for the construction of muscles, but they are also an acidifying factor for the body. In order to maintain a good acid-base balance, it is strongly recommended to eat neutral or alkalinising vegetables. Among the various alkalinising vegetables you will find broccoli, spinach, courgette, carrot and brussel sprouts.
Finally, it is very important to eat fruit as well. Indeed, fruit is important when it comes to a balanced diet. Among the fruits that are popular with sportsmen and women are the banana, which provides sources of magnesium and potassium. Apples are a good source of vitamin C, A and B.
If there is one thing that goes hand in hand with a good diet it is hydration. In terms of sports activity, hydration is a key factor in the proper conduct of your various training sessions. Hydration is essential during your sports session. So always remember to have your water bottle with you during your sessions. There is no need to drink large quantities. The key is to stay hydrated throughout your workout by drinking from time to time. Lack of hydration in sportspeople is often responsible for failure or even worse injury during training or competition.
Lack of sleep is something that is detrimental to the quality of life of human beings, especially athletes. Sleep is an important factor in the recovery of the athlete. Make sure you don't go to bed too late and sleep between 7 and 9 hours per night. This number of hours is a recommended average, especially for adults. It is important to note that lack of sleep plays a role in heart disease and diabetes. Sleep is therefore an essential factor to take into account if you want to develop positively while performing well during your various training sessions.
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