Get the most from your diet by identifying some common training mistakes
Chances are, if you are like the vast majority of my nutrition clients, you are already resistance training. Almost without fail, you come to me after having at least some experience in the weight room. On paper that is great. But there’s one problem. Your training sucks.
As a nutritionist, it pains me to admit that you can’t “nutrition” your way out of trouble. But it’s true. At least if you’re focused on changing your physique. Your training doesn’t have to be rocket science, but you should still think it through. If you can’t learn enough about it yourself, then you can do a lot worse than hire someone to do the thinking for you. In a nutrition setting, that man might not be me. I started spending a lot of my consultation time on training re-education. Quite frankly, you’re not paying for that.
To skip that in the future so you can have way more time spent on nutrition, I’ve created a little checklist. Can you identify yourself in any of these? If so, actioning the solutions at the end of the article might save you a lot of time.
Do you see yourself in any of the following?
You think that short rest breaks are better for muscle growth
Can you do a lot of reps with the same weight? No? That’s because you’re insisting on waiting 30 seconds between sets. Longer rests result in more weight moved for more reps. Shorter rest breaks are not what is going to build more muscle, more volume is.
You think you need to “shock” the muscle
Your muscles aren’t confused, you are.
You are one of the two guys who I overheard having this conversation
”Have you taken your new pre-workout yet?”
”No mate, I’m timing it so it kicks in right at the right time.”
”Ok right. What other supplements are you taking?”
A 30-minute conversation then ensues about what supplements to take, why, and when. Then…
”What do you want to train today? I was thinking legs.”
”Nah man, let’s do my ab workout.”
You think progressive overload is how hard something feels
You shouldn’t care if your 30 rep leg press set made you feel like you were going to puke. You should care that you are lifting more weight than before.
You insist on lifting weights that are too heavy
Range of motion is important for muscle growth and strength. Don’t fake progress by thinking you’re adding a tonne of weight to the bar when in reality your only cutting your ROM. Sacrificing depth in the squat, not touching your chest in the bench press, and doing two-inch pull-ups? All these are prime offenders. Leave your ego at the door and lift a weight that you can actually lift with good form.
You think you need advanced training techniques
Do you start your chest workout with post-activation potentiation? Do you follow that by reverse pyramiding sets, then rest pausing and forcing reps? To finish off, you grab some dumbbells for some weighted stretching. Seems legit on paper, but you might want to pare that back. For your next “chest day” consider trying to bench more.
You think your training should be different because you’re a woman
Are you spending the majority of your training sessions on all fours with a band around your knees? If you find yourself donkey kicking a leg extension machine backwards, it’s time to pause and reflect.
Your priorities are likely different from the average male gym goer. But that doesn’t have to mean that squatting, deadlifts, and RDL’s aren’t what you should be focusing on most of the time.
- Have a training plan. You don’t need to be a programming genius, you need to have an idea of how to progress over time.
- Don’t obsess over what used to work. That bro-split might have worked when you were a beginner, but it doesn’t work very well now. Be open to ideas and don’t always look backwards.
- Stop focusing on how hard something feels. Concentrate on how much something is progressing instead. Can you lift more than the last session, last week, or last month? Then you’re likely on the right track.
- Get your priorities right. If you’re not happy with your progress, look at your training first. Supplements will not help you in any way if your training plan sucks.
Want to lose weight while still going out to eat the foods you love? Get the eat out stay lean system and never worry about eating out again.