By Broc Swahn
The truth is a lot of people step into the gym really eager to start lifting but have no idea what their doing. Although the idea is good and the motivation should be respected this is dangerous and people have been seriously injured lifting weights improperly. Not only is it dangerous but if you are not preforming the exercises properly your gains will be much less than if you had. I have been through schooling working with many trainers mainly, mainly sports focused, and have been in the gym enough to tell you that there are A LOT of people who think there helping themselves but instead doing the very opposite, some of these people are even regulars who are already muscular.
This is just some basic advice inspired by having to look away as a weekend warrior at the gym nearly throws out his back curling a plate a side on the preacher curl. For starters every body is different and you should seek some advice when planning a workout routine and focus it to what your goals are (ie. gaining muscle mass, increasing speed and agility, or increasing flexibility and overall strength). So once you have a plan of what you are trying to achieve and you are actually in the gym number one rule is check your ego at the door. Lifting more weight than you are capable of doesn't do anything but harm for you. A general rule is that if you can't to at least 6 reps with the weight its to heavy, even six is mainly a number used to bulk up not for strength training and i would recommend even more reps. Next is the range of motion, especially on pulling motion exercises (ie. lat pull downs, cable rows), DO NOT I repeat do not throw your back into the lift or the pull your back should be tightened or flexed but there should be no movement at the hips! If you have to throw your back into it you have to much weight on. I probably should have mentioned this one before but stretching is extremely important and avoiding this will lead to serious even long term re-occurring injuries.
Another common mistake I see at the gym is in the squat rack, which also has the most potential for injury. People have the weight on the back but basically lean forward with it instead of going down into a squat, terrible for your back. Also at the bottom of your squat your legs should be parallel with the ground, its very important going down to a 45degree angle isn't really doing anything for you. However seeing people attempt the squat rack in the first place is a good step because unlike most average gym rats legs should be worked as much if not more than the other major muscles seeing as its the biggest one! Especially if your trying to gain weight, look at it this way what do you think would be easier gaining ten pounds in your arms or your legs. The muscle is growing by a smaller percentage making it easier to retain the weight. Anyways these were just a few tips that i hope help people steer clear of injuries and build some muscle..if you are interested in strictly building muscle click through for advice to help you get jacked.
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