Newbie Training Mistakes

powerrack · 05-23-2002, 02:54 PM

I see too many newbies wasting time in the gym making mistakes. Of course we all made stupid mistakes when we started. This is for all you newbie trainers out there, it will save you a lot of time and make you progress faster if you take these tips into consideration:

- Always use perfect form, there is no rule in the gym that says you have to bench 135lbs. use 95lbs if you have to, or even 65lbs if that is what is heavy for you and stresses the muscles correctly

- Don't be afraid to ask people for help, most veterans in the gym don't mind helping, they actually feel good about giving valuable advice to you

- Don't follow training routines of the pros. the pros have been training for years and years. all of them use anabolic steroids which allows them to train differently b/c their recuperation is much better

- Squat!!!! no they're not bad for your back or knees. find out the proper form from a veteran at your gym and spend your leg day in the squat rack for some big mass

- Do not overtrain! ever notice that some of the people at your gym who are there 7 days a week 2-3 hours a day are the smallest and weakest ones in the gym too. 1hour workouts 3-4 times a week are better. it's about intensity not the length of your workout

- Stick to the basics to build basic mass and strength. nothing builds a huge muscular foundation like the big coumpound movements. Here are the exercises your routine should rotate around:

- CHEST: Bench Press, Incline Bench Press (both of these can be done with either a bar or dumbells)

- LEGS: Squats, Leg Press, Stiff-Leg Deadlifts, Calf Raises

- BACK: Bar Rows, Chins, Deadlifts, Shrugs

- SHOULDERS: Dumbell or Bar shoulder presses, side laterals, rear laterals

- TRICEPS: Close-Grip Bench Press, Pushdowns

- BICEPS: Barbell Curls, Dumbell Curls

- ABS: Crunches, Hanging Leg Raises

These are the tips I have to offer. If any of you have more to offer to new trainers then post them.

Fade · 05-23-2002, 02:55 PM

Great input.

**Prince** · 05-23-2002, 08:18 PM

Good tips.

lina · 05-23-2002, 08:24 PM

Good reminders for myself! Thanx!

LAM · 05-23-2002, 08:24 PM

good post powerrack...

Here's another good one..disregard EVERYTHING in Arnold's BB Encyclopedia..

lina · 05-23-2002, 08:26 PM

Quote:

Originally posted by LAM
Here's another good one..disregard EVERYTHING in Arnold's BB Encyclopedia..

Really? Why?

Scotty the Body · 05-23-2002, 08:28 PM

Quote:

Originally posted by LAM
good post powerrack...

Here's another good one..disregard EVERYTHING in Arnold's BB Encyclopedia..

Except the pictures, damn good inspiration!!

LAM · 05-23-2002, 08:30 PM

See the 3rd tip above in powerrack's post...

Yea Scotty! The pics are great..I would rather look at the BBrs of that era that the disproportionate mass monsters of the IFBB today.

Blade · 05-24-2002, 10:52 AM

I agree, the bodybulders of now are not very motivational.

craig777 · 05-24-2002, 11:50 AM

Excellent, I couldn't agree more.

CalFit · 05-26-2002, 06:53 PM

Quote:

and don't swing the 50 lbs dumbells

I couldn't agree more. Its a sad sight when I see guys in my gym who out-weigh me by at least 40 pounds swinging these things around. Then little 'ol 160 pound me comes along and pumps these out with strict form. Really pisses them off

powerrack · 05-27-2002, 10:57 PM

Quote:

I couldn't agree more. Its a sad sight when I see guys in my gym who out-weigh me by at least 40 pounds swinging these things around. Then little 'ol 160 pound me comes along and pumps these out with strict form. Really pisses them off

Maybe they're doing cheat curls! Honest. I don't think I would be pissed off if you were 40pounds less than me and are doing strict curls with the same weight I was cheating with, b/c I still have more mass then you. Maybe you should add some more weight to the bar and do 3-4 good reps and cheat out the next 3-4 b/c that is what will put on some mass in your advance phases of training once you learn all about muscle control and mind-muscle connection. I have seen the guys with the biggest guns cheat weights up while the smaller guys always stick to there ultra strict form and gain little or no mass. I will explain my idea of cheating in it's own thread check it out I'll post it in a bit. I'm posting it so nobody gets a different idea of what I'm really trying to say.

BTW, Calfit, this was not a shot at you I was just giving my opinion.

CalFit · 05-28-2002, 01:17 AM

I see your point. I guess I was just making a weak attempt at bragging and you called me on it. Its all good. But no, I can tell when someone is using a methodically cheating method to work their bi's and when someone is swinging in the wind like a tree, ie sloppy throwing around using their entire lower body as well as their back to get that weight up there, then slamming it back down, not even bothering to use the negative. Like I said, I see your point and agree

conner1979 · 05-28-2002, 04:34 AM

can I ask something? What is cheating?

CalFit · 05-28-2002, 12:10 PM

Basically its using momentum or other muscle's than the one you are working to help lift the weight.

powerrack · 05-28-2002, 12:39 PM

I understand CalFit! I also have no respect for people using sloppy form. Getting a front delt and lowrback workout from barbell curls is all they're getting.

CalFit · 05-28-2002, 06:00 PM

05-23-2002, 02:54 PM	#1
powerrack Registered User Join Date: May 2002 Location: CANADA Posts: 111	Newbie Training Mistakes I see too many newbies wasting time in the gym making mistakes. Of course we all made stupid mistakes when we started. This is for all you newbie trainers out there, it will save you a lot of time and make you progress faster if you take these tips into consideration: - Always use perfect form, there is no rule in the gym that says you have to bench 135lbs. use 95lbs if you have to, or even 65lbs if that is what is heavy for you and stresses the muscles correctly - Don't be afraid to ask people for help, most veterans in the gym don't mind helping, they actually feel good about giving valuable advice to you - Don't follow training routines of the pros. the pros have been training for years and years. all of them use anabolic steroids which allows them to train differently b/c their recuperation is much better - Squat!!!! no they're not bad for your back or knees. find out the proper form from a veteran at your gym and spend your leg day in the squat rack for some big mass - Do not overtrain! ever notice that some of the people at your gym who are there 7 days a week 2-3 hours a day are the smallest and weakest ones in the gym too. 1hour workouts 3-4 times a week are better. it's about intensity not the length of your workout - Stick to the basics to build basic mass and strength. nothing builds a huge muscular foundation like the big coumpound movements. Here are the exercises your routine should rotate around: - CHEST: Bench Press, Incline Bench Press (both of these can be done with either a bar or dumbells) - LEGS: Squats, Leg Press, Stiff-Leg Deadlifts, Calf Raises - BACK: Bar Rows, Chins, Deadlifts, Shrugs - SHOULDERS: Dumbell or Bar shoulder presses, side laterals, rear laterals - TRICEPS: Close-Grip Bench Press, Pushdowns - BICEPS: Barbell Curls, Dumbell Curls - ABS: Crunches, Hanging Leg Raises These are the tips I have to offer. If any of you have more to offer to new trainers then post them.

05-23-2002, 08:18 PM	#3
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,520 Blog Entries: 25 Photos: 313	Good tips.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips!

05-23-2002, 08:24 PM	#5
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	good post powerrack... Here's another good one..disregard EVERYTHING in Arnold's BB Encyclopedia..
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

05-23-2002, 08:30 PM	#8
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	See the 3rd tip above in powerrack's post... Yea Scotty! The pics are great..I would rather look at the BBrs of that era that the disproportionate mass monsters of the IFBB today. Last edited by LAM : 05-23-2002 at 08:33 PM.
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

05-23-2002, 02:55 PM	#2
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	Great input.

05-23-2002, 08:24 PM	#4
lina It's a Wonderful Life!!! Elite Member Join Date: Apr 2002 Location: Lounging around... Posts: 2,797	Good reminders for myself! Thanx!

05-24-2002, 10:52 AM	#9
Blade Registered User Join Date: May 2002 Location: oregon Posts: 28	I agree, the bodybulders of now are not very motivational.

05-24-2002, 11:50 AM	#10
craig777 Senior Member Elite Member Join Date: Feb 2002 Location: San Antonio TX Posts: 1,961	Excellent, I couldn't agree more.

05-28-2002, 01:17 AM	#13
CalFit Working on it... Join Date: May 2002 Location: NorCal Posts: 19	I see your point. I guess I was just making a weak attempt at bragging and you called me on it. Its all good. But no, I can tell when someone is using a methodically cheating method to work their bi's and when someone is swinging in the wind like a tree, ie sloppy throwing around using their entire lower body as well as their back to get that weight up there, then slamming it back down, not even bothering to use the negative. Like I said, I see your point and agree

05-28-2002, 04:34 AM	#14
conner1979 Registered User Join Date: May 2002 Location: Ind Posts: 23	can I ask something? What is cheating?

05-28-2002, 12:10 PM	#15
CalFit Working on it... Join Date: May 2002 Location: NorCal Posts: 19	Basically its using momentum or other muscle's than the one you are working to help lift the weight.

05-28-2002, 12:39 PM	#16
powerrack Registered User Join Date: May 2002 Location: CANADA Posts: 111	I understand CalFit! I also have no respect for people using sloppy form. Getting a front delt and lowrback workout from barbell curls is all they're getting.

05-28-2002, 06:00 PM	#17
CalFit Working on it... Join Date: May 2002 Location: NorCal Posts: 19

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Guide To Designing A Routine	CowPimp	Training	46	01-11-2008 12:00 PM
Training to Earn My Masters Pro Card at 63	Old Navy	Online Journals	57	11-09-2006 06:21 AM
Trevor Smith Interview......long read!	TJ Cline	Training	11	10-15-2006 07:46 AM
p/rr/s class presentation?	DeadBolt	Training	22	12-02-2004 09:40 PM