I have learned a lot in my many years in the gym, and a beginner would be shocked and horrified by the things he does during workouts. With the benefit of experience, I now exercise. I used to think that one should “never” doAnd besides, I’ve broken almost every other rule.
we have covered a lot of things you can stop worrying about as a beginnerbut I’d like to expand that list with a few more rules that even intermediate-level athletes can drop without consequence.
myth: yesyou have to go to failure every set
If you can theoretically do 13 bicep curls with a certain weight, how many should do you actually do it? A common misconception is that if you don’t do all 13, you are leaving profits on the table.
The rule makes sense if you really have no idea where to start; if you go until you can’t do one more rep, then at least you know you’re not slacking off.
But the downside is that failing every set of every lift will only make you exhausted. On bicep curls, maybe not so much, but once you’re squatting fairly heavy weights, you’re going to feel pretty exhausted if you do all sets to failure, and that fatigue is going to get in the way of getting a good squat workout. constant way. . what is best is follow a program that advises you about when to hold back and when is a good time to really push your limits. You’ll find that most of the time, you stop a set at least 2-3 reps before failure, and sometimes even longer.
Myth: Muscles need at least a day’s rest before strength training again
Rest days are a convenient tool for making sure you’re not overworking yourself, but that’s all. Organizations like the American College of Sports Medicine recommends allowing 48 hours between intense strength training sessions for a given muscle, but if you look at where they get that number from, it’s supposed to be a general recommendation for beginners and people who exercise just to stay healthy. Once you’re talking about athletes or enthusiasts, they recognize that training most days of the week is finewhether your program handles fatigue effectively (which often means heavier days and lighter days, rather than complete rest).
myth 😀Do not increase your running mileage by more than 10% each week
The “10% rule” is a not-terrible guide to determining how quickly to ramp up your training. But like many of these other myths, it is a suggestion, not a command to be strictly obeyed.
Like track coach Jason Fitzgerald told us, “While the adage is only to increase weekly mileage by 10%, this can be too conservative or even too aggressive depending on where you start.” When you come back from a short break, you can probably build up the mileage much quicker. The same is true if you are a beginner and your mileage is generally very low; if we were to take the rule seriously, you would not be able to increase from zero to any other number.
Meanwhile, running serious programs (again, a program is a wonderful thing) can give you a bigger boost for a few weeks at a time, then cut it back and diminish your mileage temporarily before increasing again. Or they may keep you at the same mileage for weeks before venturing into a higher increase. If you were to stick to the 10% rule, you would miss out on the benefits of programs that work this way.
myth: yesyou should lift before cardio
There are pros and cons to lifting weights before cardio and cardio before lifting weights. It’s more of a “it depends” than a rule. Here are some of the ways to decide which one makes sense.
Lift before cardio if:
- Lifting is your top priority
- Your lifts tend to suffer when you’re fatigued, and making it fresh is important to you.
- You just prefer this order
Do cardio before lifting weights if:
- Cardio is your top priority and you want to have more energy for it.
- Your lifts are the kind of thing that can be done even when you’re fatigued.
- You just prefer this order
- Or you only intend to do a small amount of cardio before lifting
So a cyclist might prefer to do some strength training after getting off the bike, but a weightlifter would probably prefer to get back in shape after finishing squats for the day. Either one is fine if you don’t mind, or prefer to mix it up.
myth: yesyou need supplements
There are some supplements that can help you on your fitness journey, but none of them are necessary.
Creatine It is one of the best known muscle building supplements. It’s understood to be effective, but here’s the thing :Jjust because it does something for most people it doesn’t mean it does much much. If you decide it’s too expensive or you’d just rather not have anything else to remember to take every day, you’re not missing out on any substantial amount of profit.
Also, protein powder is a useful way to get more protein in your diet, but you don’t need to use a supplement; you can simply eat more foods that contain protein.
And finally, pre workout drinks can give you more energy in the gym (it’s mostly caffeine) but the idea that need it is a very recent development. Even ten years ago, it wasn’t really a thing. People came to the gym with a coffee or a coke or without any caffeine in their stomachs and worked out very well.
myth: northnothing counts unless you track it
Another thing that was not a thing until 2000′s: Track every minute, every step, or every mile of your workout. you are still a runner even if you don’t have an app that knows how many miles you ran. You don’t even have to keep track of your sets and reps on your lifting diary if you don’t want his Body it’s what knows how much work you put in, even if your phone were to be wiped overnight.