Top 6 gym mistakes
Words by Jeremy Gwyer and Nathan Irvine
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Dubai personal trainer and body composition expert, Jeremy Gwyer gives us the run down on the things you need to stop doing at the gym
Anyone that's ever stepped foot in a gym will have their own personal horror stories that they've witnessed. If it's not someone doing bicep curls in a squat rack (stop doing this, please) it's someone doing deadlifts with the type of form that will land them in A&E. There are mistakes lurking around every corner of the gym.
With this in mind, we asked Dubai personal trainer and body composition expert, Jeremy Gwyer for the most common mistakes he always sees at the gym. As man that spends a lot of time around those working out, he's best placed to reveal the biggest problems he's encountered.
Here's what Jeremy had to say and - bonus - the fixes he'd recommend for them too...
This happens most commonly with people attempting CrossFit workouts. I'm far from being a CrossFit hater, in fact I think their workouts are some of the most challenging I've ever attempted. They also look really cool. But the advanced workouts, the ones you see on YouTube, are designed for those with years of training experience, not beginners. Most, especially if they’re just beginning, should be on a three-day per week, full body program with a ton of compound movements with a focus on perfecting form. Stick to these beginner programs and I promise you will improve faster with little to no risk of injury.
Whether it's for social media or to impress someone, loading the bar beyond your capabilities is really stupid. Especially without a spotter. The risk of getting stuck under the bar has to be far more embarrassing than completing a scrappy rep for your Instagram page. Stick to a weight you know you can complete the set with or ask for someone to spot you for the last few reps.
Heading to the gym in an attempt to undo the damage from the night before is a really bad idea. Your body is dehydrated, which leads to sub-par output in the gym. The workout will make you further dehydrated and lead to poor performance the day after too. Do yourself a favour and save your energy.
Okay, three hours is a little exaggerated, but you get the picture. There isn't a workout I've ever done that lasted more than 75 minutes, especially if I keep an accurate gauge on the rest periods. Walk into the weights room with a plan and execute. It's much easier to progress when you pay attention to your rest periods, you'll also get a much better workout in. Save the chatting for the cardio work.
Don't skip leg day. In fact, I would argue you should be doing two leg days a week regardless of your goal. Want to lose fat? Train the biggest muscles more often and you'll burn through more calories. Want to build muscle? Train the biggest muscles more often to produce more testosterone. Not only that, an overdeveloped upper body and under developed lower body isn't a great look.
Weights, weights and more weights leading to tighter and tighter muscles. Not only does this actually inhibit muscle growth and performance it also makes you feel ten years older. Most of us sit with a rounded posture at the office, then we head to the gym to hit our chest and shoulders as much as possible, making our posture more rounded by the day. Stretching is not only an integral part of ‘feeling good’ but it will also have you standing up taller.
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