It often happens that in one period, exercisers stagnate and despite the fact that they train and exercise hard every day, they have great difficulty coping with weights. Below, read more about the mistakes that a large number of exercisers make in their quest for strength, and which constantly force them to stagnate on the way to achieving the desired results. Read more about these mistakes and try not to make them in order to progress more and more day by day.
Mistake 1 - Don't give up on exercises you can't do
If you have difficulties in performing certain exercises, more precisely in breaking weights in some exercises, it does not mean that you give them up and completely eliminate them from your training program. It is quite normal that we are not all the same, some do great deadlifts, some push-ups, and some squats. If it happens e.g. to stagnate in performing squats, let it be an exercise with which to start training. The body is then rested, warmed up and you can get a lot more out of that exercise. It's easiest to give up on the first hurdle, but don't let that happen, but try to add a minimum of weight to each subsequent workout, and the door will automatically open for you and a chance for greater progress.
Mistake 2 - Not getting enough rest
The way you fight fatigue determines your long-term results. Coaching and vigorous exercise generate fatigue and it is quite normal that a large part of your sports and competitive career is marked by a certain degree of fatigue. Find a balance between stimulating muscle growth on the one hand, and overtraining and injuries lurking on the other. Create a quality training program that includes periods of intense training and a period of slightly less effort in order to provide enough time and space to rest, which will result in progress and muscle growth. You have to keep in mind the fact that you must not constantly train at the limits of your maximum.
Mistake 3 - You always choose the same exercises to perform
If you do not rotate and change the exercises from time to time, it will be very difficult to stimulate muscle growth, so rotate the exercises. Of course, in certain situations, it is justified to constantly force a certain combination of exercises, such as if you want to develop your upper chest, but you can't go on like that indefinitely. Over time, your body adjusts to the constant performance of one exercise, and this is where the importance of rotating exercises lies. In addition to this importance, by rotating you gain experience in performing various movements, which reduces the risk of various injuries. You need to be aware that rotation doesn’t mean overhauling your workouts every time you come to the gym, but the difference in one or two exercises is very helpful. Because, the more experienced you become, the more you will want to rotate and make changes to the exercises. It is recommended that individual training be rotated every week, and the complete program every four weeks.
Error 4 - Periodic Training
To increase your strength and fitness, it is best to apply a training program constantly. An exerciser who periodically adheres to a quality training program achieves worse results than a worse program that is constantly applied. If you want to progress from year to year and be better and better, you have to train constantly and you must not allow yourself longer breaks. To avoid this situation, simply write down your usual commitments on paper and adjust your training program and diet program accordingly. If your training program can't keep up with your daily activities, don't expect great accomplishments and progress. Also, the training program is not good or of good quality if you get injured for the sixth time, which prevents you from training constantly.To prevent this scenario, include short warm-ups, stretching and so-called alternative exercises in your training program, exercises that you will perform if for some reason you cannot perform the exercises that are first on the list.
Error 5 - Wrong number of repetitions
When it comes to beginners they can progress in strength at only 40% RM (maximum weight an exerciser can lift only once). As time goes on, the body adjusts and the percentage increases to 70% RM, which means approximately 12 repetitions in a series. As time goes on, the percentage rises to some 85% RM which means about 5 reps and this is where most exercisers make a mistake. Very few exercisers realize that 5 reps will not bring any significant results and instead try individual throws at or over 90% RM. Follow the previous tips, first of all pay special attention to the rotation of the exercises and adequate rest, and these individual throws will be great for you to progress in strength in the long run.