10 Muscle Building Mistakes (KILLING GAINS)
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Date: 2021-12-23
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Comments and reviews: 10
Run
I have to disagree slightly about the machine training. The main benefit of machine training is isolating muscles. particularly smaller muscle groups. For example, dumbell curls ideally target the biceps. and they certainly do that well. Problem is, often times, you can't get to the optimum part of the rep without cheating in some way. The middle of your rep is the most stress on your muscle, and there's a VERY small window. If you keep good form, it's really hard to stress the top of your rep because it's MUCH more powerful than the midstroke.
Well guess what. they have a machine for that. They have curling machines with 2 weight loading bars that actuate at different parts of the stroke. If you load the late-stroke heavier, you will have more even stress throughout the rep.
For the record, there's another trick for doing this. you can use a dumbell along with a tension band out in front to do roughly the same thing. Tension bands pull tighter as they get longer, so that would be another way to maximize tension in hard-to-activate angles.
Anyway, what we DO agree on, these machine sets should be last (since they are there to focus on the in-between muscles that DO NOT bottle-neck your compound lifts. For another example, calves. You will likely NEVER do a lift in which the calves are the bottleneck. If you want to target calves, you need a machine. because if you activate ANYTHING ELSE. whatever it is you activate will bottleneck your lift.
Last note, Hamstrings are very activated in your big compound lifts. but mostly for stability. So they are also a good candidate for isolation. but they are unique in that they are under the most load when they are lengthened. The leg curl machine will do a good job for body-builders, but as far as practical strength, you will probably notice that there's something a bit alien about using the leg curl machine. It feels weird on your knees. doesn't feel particularly 'productive' for lack of a better term. My recommendation is doing what I call a 'super saiyan'. All it is, is a wall sit (with or without the wall) and you focus on flexing your hamstrings in that position as hard as you can for 30 seconds. Then, stretch your hamstrings. Repeat 2 or 3 times. Of course, this isn't truly isolating your hamstrings. You will certainly activate your entire lower body (don't induce a hernia please) but there's really no athletic reason for your hamstrings to bear a large load. You don't pick up heavy things with your heel, so for practical exercise, you just want to activate your hamstrings as a stabilizer for an extended period of time. and stretch them and make sure you aren't doing damage to your mobility.
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I have to disagree slightly about the machine training. The main benefit of machine training is isolating muscles. particularly smaller muscle groups. For example, dumbell curls ideally target the biceps. and they certainly do that well. Problem is, often times, you can't get to the optimum part of the rep without cheating in some way. The middle of your rep is the most stress on your muscle, and there's a VERY small window. If you keep good form, it's really hard to stress the top of your rep because it's MUCH more powerful than the midstroke.
Well guess what. they have a machine for that. They have curling machines with 2 weight loading bars that actuate at different parts of the stroke. If you load the late-stroke heavier, you will have more even stress throughout the rep.
For the record, there's another trick for doing this. you can use a dumbell along with a tension band out in front to do roughly the same thing. Tension bands pull tighter as they get longer, so that would be another way to maximize tension in hard-to-activate angles.
Anyway, what we DO agree on, these machine sets should be last (since they are there to focus on the in-between muscles that DO NOT bottle-neck your compound lifts. For another example, calves. You will likely NEVER do a lift in which the calves are the bottleneck. If you want to target calves, you need a machine. because if you activate ANYTHING ELSE. whatever it is you activate will bottleneck your lift.
Last note, Hamstrings are very activated in your big compound lifts. but mostly for stability. So they are also a good candidate for isolation. but they are unique in that they are under the most load when they are lengthened. The leg curl machine will do a good job for body-builders, but as far as practical strength, you will probably notice that there's something a bit alien about using the leg curl machine. It feels weird on your knees. doesn't feel particularly 'productive' for lack of a better term. My recommendation is doing what I call a 'super saiyan'. All it is, is a wall sit (with or without the wall) and you focus on flexing your hamstrings in that position as hard as you can for 30 seconds. Then, stretch your hamstrings. Repeat 2 or 3 times. Of course, this isn't truly isolating your hamstrings. You will certainly activate your entire lower body (don't induce a hernia please) but there's really no athletic reason for your hamstrings to bear a large load. You don't pick up heavy things with your heel, so for practical exercise, you just want to activate your hamstrings as a stabilizer for an extended period of time. and stretch them and make sure you aren't doing damage to your mobility.
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Joseph
There is so very much information out there. Would the fat on my body be used to build muscle. As I'm slightly over weight. I'm trying to lose the weight through Dumbbells and cross trainer machine. 3 eggs and what's called Slim fast drink. And one cooked meal in the evening. I work with steel fabrications and I'm 57. I thought I was fit but I'm, well Not. It's been tough going this past week.
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There is so very much information out there. Would the fat on my body be used to build muscle. As I'm slightly over weight. I'm trying to lose the weight through Dumbbells and cross trainer machine. 3 eggs and what's called Slim fast drink. And one cooked meal in the evening. I work with steel fabrications and I'm 57. I thought I was fit but I'm, well Not. It's been tough going this past week.
reply
Petar
Is this correct if i am doing today chest and triceps. I do chest 3 different exercies, first is bench press and if my optimum is 50 kg, I star first at 12x45, than 10x50 and 8x 55, and on the end of whole chest triceps workout i do max rep set with like 35kg
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Is this correct if i am doing today chest and triceps. I do chest 3 different exercies, first is bench press and if my optimum is 50 kg, I star first at 12x45, than 10x50 and 8x 55, and on the end of whole chest triceps workout i do max rep set with like 35kg
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Oliver
The thumbnail is wrong, you should do high amounts of reps with a challenging amount of weight which is perfect for gaining. Not maxing out all the time because that can result injury, even if your form is perfect.
Btw, doing 10 reps is good, not 20.
reply
The thumbnail is wrong, you should do high amounts of reps with a challenging amount of weight which is perfect for gaining. Not maxing out all the time because that can result injury, even if your form is perfect.
Btw, doing 10 reps is good, not 20.
reply
Charlie
EZ so basically sleep at least 7-8 hours, drink a gallon of water, eat lots of protein packed food, lift heavy for 4 reps one week then 6-8 reps the next week, and light for 10-12 reps the next week. REPEAT and stay consistent
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EZ so basically sleep at least 7-8 hours, drink a gallon of water, eat lots of protein packed food, lift heavy for 4 reps one week then 6-8 reps the next week, and light for 10-12 reps the next week. REPEAT and stay consistent
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Andre
Im a Certified Master Fitness Trainer in The Army. The book answer for optimum muscle growth is 6-11 reps. For optimum strength you want to go for 1-5 reps. For optimum muscle endurance you want to hit 12-15.
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Im a Certified Master Fitness Trainer in The Army. The book answer for optimum muscle growth is 6-11 reps. For optimum strength you want to go for 1-5 reps. For optimum muscle endurance you want to hit 12-15.
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MOKLESS
I've been working out for a span of one year now without supplements whatsoever and I seem to lift good weights up 60Kg for chest and 40 kg for biceps I don't know what will I lift if I use whey powder.
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I've been working out for a span of one year now without supplements whatsoever and I seem to lift good weights up 60Kg for chest and 40 kg for biceps I don't know what will I lift if I use whey powder.
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Imperator
building muscles as a young man is easy as shit. go to mc donalds, drink beer everyday and lift 2-3 times some weights and thats it. but as a mid ager stuff becomes fokin complicated.
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building muscles as a young man is easy as shit. go to mc donalds, drink beer everyday and lift 2-3 times some weights and thats it. but as a mid ager stuff becomes fokin complicated.
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king
I personally lift high reps do not seem to meet issues. Every lift increases reps. This is key last week 200 reps you need to hit 250 to 300 reps pain or tired keep going don't be a pussy
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I personally lift high reps do not seem to meet issues. Every lift increases reps. This is key last week 200 reps you need to hit 250 to 300 reps pain or tired keep going don't be a pussy
reply
steven
I am on a totally different trip! Workout; Full body twice a week. Warm up set, medium set, one working set to absolute failure. Two exercises per muscle mostly compound. Diet; Keto.
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I am on a totally different trip! Workout; Full body twice a week. Warm up set, medium set, one working set to absolute failure. Two exercises per muscle mostly compound. Diet; Keto.
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