If you're new to the gym, hopefully by reading this, you will end up saving yourself some time from eliminating these mistakes from the start. The gym is full of a different array of people, coming from all walks of life. Some of these people are hardcore gym rats; others are just there to pass some time.
Whatever the case may be, there are some unwritten rules of the gym we must follow in order to get some impressive gains. By eliminating these types of things from your workout regimen, you're able to focus and improve your physical appearance at a rapid pace, rather than struggling with a mediocre performance.
Here are 6 different things you should eliminate from you work out session:
1. Talking to much
Have you ever seen those guys who do a set then walk around for 45 minutes talking to everyone about random things? These are the same guys / girls that you see in day in and days out, but never really get anywhere.
They have all the fancy gloves and workout ensemble on, but they fall flat when it comes to really working out. They act as if they are hardcore veterans, but they look like they just started working out last week. If you're not putting in the work, and using the gym as a social hour, then it's time to reevaluate why you're at the gym in the first place.
If you want to have social hour, get a public chat forum and social there. You're wasting other people's time, by telling them stories that they do not really care about in the first place.
2. taking too long of a break
We've all seen the guys who look like they are taking a nap on the benches every now and then. But if you take a closer look, are these the guys with the 20 inch arms, or are they the guys that look like they just started lifting? The problem with taking too long of a break is this; actually there are multiple problems in doing this.
The first problem is that your muscle will lose the anabolic state that they are in if you rest to long. Second thing is that no one wants to wait an hour for you to get off the bench; some people want to get a great workout in the shortest amount of time possible.
Some people have other things to do then to spend 4 hours at the gym, because someone wanted to take a nap between sets. Too much rest can hinder growth, and can also demotivate you in the process. So rest times should be no longer than a minute or 2 the most.
3 No goals in mind
Sometimes we see those people who do chest and biceps every time they go into the gym. These people neglect to work any other part of their body, and extremely end up looking like a hot mess. They have no focus, and just randomly work things as they go.
If your one of these people, you need to sit down and reevaluate why you're working out in the first place. Sit down and either write, or think of some goals. Measure different body parts and then create a goal around those measurements. Or take your body weight, and create a goal around that area. Goals are the staple point in your journey to a new you, if you do not have any goals in mind or written down, then you're not going to get anywhere.
Goals create enthusiasm and exclusion; goals create the want to go back when you do not want to work out at all that day. They remind you of what you want to do, and want to eventually become. Think of playing in a soccer game without any goals on either end, what fun would kick the ball around with no point at all be?
4. Working the same body part too many times
Usually the general consensus is to do 10-12 reps at the most, or 5-8 depending on your goals. Now this can differ if your training volume is much higher than what the average person is capable of doing. If you're using the GVT (German Volume Training) method, then your frequency will be much more intense than the traditional common method.
Now going crazy in one workout can be good for the gains, but if you're going crazy on the same body part multiple times a week, then you're going for overkill. In that instance more is not better than less. You have to allow your body to rest and fully recover before taking it to the limit again.
I see people going hard on arms 3 to 4 times a week, and it's funny because these same people never really get anywhere. They go hard and look in the mirror and stay the same size until they happen quit. Their reasons for quitting and never getting anywhere is as silly as their reasons for working the same body part so much. Do not fall into this trap, work a body part super hard, then rest and move on to the next one.
5. Doing too much cardio and not enough weights
If your goal is to gain size, get off the damn cardio machines. Too much cardio will kill all of your mass winning efforts. You can not expect to get swole by doing an hour of cardio and 45 min of weight training. I see this way to many times, people expect to get big by jumping on a treadmill. Then a few months later when they've dropped 15 pounds they wonder why they are still small. If you're going to do cardio and gain mass, do it in moderation. Only run for a little bit, test different time limits out, test and track and repeat. Figure out what works best for you; do not follow some magazine articles advice on how long to run.
The advice given is what worked for someone else; remember what worked for them may not work for you. I'm almost positive that 9 time out of 10 it will not work for you. Everyone's different and each person has to find out what works for them by testing out different things.
6. Not going hard enough
This is probably one of the most problematic situations for not getting any gains. Too many people are stuck on fixed workout schedules. The problem with these cookie cutter workouts is this, if you're not putting in the effort outside of the gym, then you're not going to get anywhere. What I mean is this, if you're not getting enough adequate sleep or food, then your efforts will be in vain.
By going hard as hell, you not only increase your chances to get some serious gains, but you increase the chance to continuously grow, so you will not get on a plateau, and you have less chance of becoming bored with your workout.