Thread: Are you making these mistakes in the gym?

From Muscle Surf . Com



The Art of the Deadlift
By Bob Myhal


The Deadlift is probably one of the best but most underrated movements for adding muscle mass to the entire body. The exercise involves many different muscle groups and along with the Squat ranks as one of the most complete single movements you’ll find.

With Deadlifts the poundage is important, but not at the expense of proper form. If you’re looking for a way to jump start your muscle growth, try giving the basic Barbell Deadlift a try for a couple months . . . you’ll love the results.

Here’s a few quick tips on executing the movement properly.

Begin the movement with your ankles, shoulders, and the barbell perpendicular with the floor. Use a slightly wider than shoulder-width stance. Keep the bar in very tight to your lower legs (shins) at the beginning of the movement; it’s even OK if the bar brushes your shins lightly while your lifting the bar up.

The beginning of the pull upward should be slow and controlled . . . do not jerk the bar off the ground.

One of the keys to proper Deadlifting technique is to concentrate on lifting with your legs initially. One way to do this is to visualize almost pushing your feet down through the floor—it sounds a bit strange, but it really works.

Don’t round your back at the beginning of the lift, doing so will place your back in a fragile position where it’s susceptible to injury.

Timing is important here. After the bar comes about 6 inches above the knee, you want to push your hips and chest forward and pull your shoulders back. While you’re doing this you’ll also be locking your legs. At this point the positive or concentric portion of the movement is complete.

I recommend lowering the bar fully under control if you feel it dropping down fast, then you’re likely using too much weight. Keep the bar close to your legs on the way down as well.

Let the bar completely rest on the floor rather than bouncing it back up—and repeat the movement.You should notice some overall size increases after just a few weeks of serious Deadlifting.


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TOP 10 MISTAKES PEOPLE MAKE IN THE GYM

1. Mistaking the health club for a social club. The term is 'working out' and not 'playing out.' Look around at the gym and you'll see that gab and flab go hand in hand. Focus, focus, focus.

2. Refusing to warm up before a workout. You're body is not unlike your car. Give it a quick rev on the bicycle or stepper before cruising through your workout.

3. Not taking in enough water before, during, and after your training. Don’t risk dehydrating yourself. Be sure to sip some good old H2O throughout your training session. If you wait until you're thirsty, then it may be too late to avoid a bit of dehydration.

4. Working straight through painful (and sometimes serious) injuries. Remember, you macho types. Rambo is a fictional character. You are not. Learn how to distinguish the good pain of a touch training session from the bad pain of an injury . . . and above all trust your own xbody.

5. Sacrificing proper form in order to use heavy weights. You must learn to walk before you can run, right? Well, the same goes for weight training.

6. Not having clearly defined goals. Before you even walk in the door to the gym, you should be clear about what your training goals are for that day and how they fit into your overall health and fitness goals.

7. Over-training. More is not always better. Couple muscle groups that correspond to each another, like chest-triceps and back-biceps, etc. Get to the gym, train hard, and go home and GROW!

8. Doing the same exact exercises day after day after day. If you want to develop the V-shape, you must learn that imperative V-word first: Variation.

9. Waiting a baseball season in between sets. If you're looking to build a championship physique, your intermission periods should be short and sweet.


10. Bringing your cell phone along for the workout. This is the newest "hang-up" among gym patrons. Seriously. What phone call is so important that you’d interrupt your training for it?



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