Often a theory looks great on paper, but in practical use it turns out to be useless. Find out which training complexes are not effective. Many athletes know that the various theoretical training methods often fail the test of time. When describing them, everything looks quite reasonable and, in theory, should work. Unfortunately, practice is often at odds with theory. You can find a lot of similar techniques on the net and today we will talk about bad training principles in bodybuilding.
To master the squat technique, you don't need to use weights right away
Of course, you cannot start with large weights when mastering the technique of any exercise. But at the same time, cubic squats or doing a low-weight exercise on the belt will be the best option for beginners. If an insufficient load is used, then this most often exacerbates the lack of form. It is to increase the shape that a low load should be used. After your technique has become worked out, you can safely move on to using large working weights.
To prepare for pull-ups with your own body weight, you must use a counterweight
It is very common to see a person using counterweight pull-ups in preparation for this full range exercise. Unfortunately, this technique is not as effective as many believe.
It is best to use isometric support for these purposes, trying to keep your body above the bar. Also a very good way is to use a slow eccentric. To do this, you need to jump up and pull yourself up, and then begin to slowly descend. In addition, there are special simulators that can help you.
Each lesson should work to failure
Many athletes want to do their best in every workout. Almost all famous athletes went through this, fearing to reduce the intensity or skip a lesson so as not to lose weight. But with experience comes an understanding of the fact that such a path leads only to injury or a state of overtraining. Often, the body just needs to be given rest in order to continue to progress.
After the training, you should feel better than before
By and large, this opinion is the opposite of the previous one. Although it can be counted among good intentions, in fact, it is still the same extreme, which should not be taken. You can only feel better after exercise if you've done only stretching exercises or lightly jogged on the treadmill. When you get this feeling, then you have not worked much in the workout and its effectiveness will be low as a result. Exercise should tire you out, but not kill or relax you.
Revitalizing training required
A very interesting theory and may well be used by a certain category of people. When you do four heavy workouts a week, it makes sense to set aside one day for restorative workouts.
However, often during such a lesson, the athlete quickly forgets about his goal and begins to work with the same high intensity. It is much better to periodically set aside one extra day to rest.
Overhead Squats Increase Mobility and Muscle Strength
Before starting this exercise, you need to assess the degree of its risk. Squatting at a time when the sports equipment is located overhead is very dangerous. If the weight of the projectile is small, then it is another matter, but the effect of such an exercise will still be small. If you want to increase mobility and strength, there are many other more effective ways.
Don't use refusal training
This technique has both positive and negative aspects. Admittedly, many athletes start to use this recommendation all the time. The important thing to understand here is that push-ups to failure, for example, are not the same as deep squats with serious weights. Movements that cannot cause damage can be performed to failure. The same push-ups or dumbbell presses cannot cause injury, and when done to failure, you can significantly accelerate the weight gain. But it is better to avoid exercises such as heavy pulls or jerks to failure.
During the set period of time, you should only do the amount of work that you have time to do
Today, temporary training is becoming more and more popular. When doing exercises for a while, a constant load is most often used and time is used as a progression of the load. On the one hand, this will allow you to do more work, but at the same time, you will sacrifice technique. This is already a clearly negative point that casts doubt on the advisability of using this technique.
The success of the training program depends on the details of the periodization scheme
Of course, if you tell your gym mates about such schemes, then in their eyes you can look like an advanced athlete. This is only possible if you devote most of your time to training. For most athletes, such subtleties will seem incomprehensible and completely unnecessary.
Various events in life, related to family or work, often make it necessary to make changes in the training program. In addition, it may happen that according to the plan you have a period of light training, but your health is just great and you can do a much larger amount of work. Why not in this case do an unscheduled hard lesson? You will be able to achieve significantly more results if you start using a conventional progressive load system.
For the principles of building training programs, see this video:
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