DR

16 responses to “13 Training Mistakes You Need to Avoid”

  1. BeagleSmuggler

    What is static stretching and why is it a mistake before resistance training.

  2. DR

    Static stretching = Stretch and hold – the old-school way of stretching

    It’s a bad idea because a muscle becomes weaker when it has been stretched past it’s normal resting length.

    Dynamic stretching (arm circles, side lunges, hip circles, etc..) is a better way to warm up your muscles/joints before working out

  3. Brit

    My training mistake lately has been “not training.” :-/ I really need to get back in gear.

    Okay, why shouldn’t you do cardio before resistance training? So my running on the treadmill for 10 or so minutes before doing squats and pushups and things is a bad idea?

    And what core exercises should I be doing besides crunches and planks?

  4. Personal Training Business Coach

    This is a great list! I am a Beverly Hills “Trainer To The Stars,” and agree with you that people should do cardio after strength training.

    Save the glycogen loaded muscles for the anerobic work so you can generate excellent strength training intensity. It doesn’t make any since to burn away valuable glycogen prior to a high intensity strength training workout. Your muscles need that quick fuel.

    Save the fatty acids, and possible protein breakdown for low intensity cardiovascular work.

  5. John Kaiser

    “Thinking that the Inner Thigh (Adductor) Machine is going to work some sort of magic.”

    It usually does work some magic, but not for the woman using it. The magic is usually reserved for the creepy guy across the gym staring at said woman’s crotch. ;-)

  6. John Kaiser

    BTW, my mistake lately is combining good workouts with sh*tty nutrition.

  7. Caroline

    Why is it bad to do cardio before resistance/strength training? And does this mean ANY cardio, or does “warming up” not count?

  8. DR

    I used to train at a gym where the manager (male) arranged the inner thigh machines so that directly faced other machines.

    It was amazing how often he needed to do pulldowns on the machine facing the inner thigh machine

    Needless to say, members complained, the machines were re-arranged and the manager was let go.

  9. DR

    Re: NO CARDIO BEFORE LIFTING

    PTB Coach got it right with his comment about glycogen.

    Resistance training has a higher intensity level than cardio training (unless you’re Lance Armstrong).
    Because of this, it is better to fuel your resistance workouts with a quick-release fuel like SUGAR.

    If you burn off your stored sugar during a long cardio workout, you will have to tap into body-fat as fuel and your intensity level will drop.

    For some people, a 20 min cardio session is used as a warm-up.

    While this is not a big problem, you are still trading off resistance training performance for injury prevention. My preference is to do a dynamic stretching warm-up to get my joints lubed up, move onto the resistance training, then onto cardio and finish with joint mobility/flexibility work.

  10. DR

    Hey Brit,

    Buy an Ab-Wheel – Under $10 bucks and you won’t find a better tool for core training.

    A 10 min cardiowarm-up isn’t a problem. But I would prefer a dynamic stretching warm-up instead

  11. Zoe

    Hey DR

    I am a tall, slim, ex ice hockey and middle distance athlete with super skinny legs and arms and a perpetually girly-soft midsection. Lately I’ve been doing quite a bit of HIIT and resistance training, and for the first time in my life I have something approaching abs. :D

    However, for the first time in my life I also have tuckshop arms (which are just extra muscle hanging off the bone) and thighs which touch in the middle (also muscle).

    Can I reap the benefits of resistance training without the resulting heaps of muscle? I’ve always been fairly slim, and although I’m seeing nigh immediate results from resistance training, and I am steadily getting leaner, I am also steadily getting bigger. Still slim, just slowly getting shoulders that don’t fit any of my blouses.

    Thanks in advance

    Z

  12. Gadget_Blog

    Great post.. this is really a great information..This will be useful post.. I will comeback for more..

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  13. Emma

    Yeah you called it. You’re pretty good at that :) My main problem is definitely my nutrition. I love working out and feel I’m pretty good at getting the needed variety (jogging, yoga, spin, bootcamp). But I never get to see my results because I like to stuff my face when I get home from work and especially at night!! I tried your “diet compliance chart” which works great for me during the day at work, but I always have a big fat X for Meal #6 aka stupid eating before bedtime. It’s one of those things where I’m not really hungry but can’t seem to help myself from having a few more bites of leftover dinner, or pb&j….or both!! Any tips for us at home bingers?

  14. Bill Pairaktaridis

    Well, the only point I disagree with you is the stretching. I do it before my weight training and I never feel sore or weak. It IS a bad idea to stretch between sets because it does weaken your muscles, thus resulting in poor form and reduced performance. But, the rest of the list is great. Still, I think that not one size fits all. I find that people need to figure out what works for them and not be afraid to get out of their comfort zone.

  15. healthhabits

    Bill – I agree 100% with your “one size does not fit all” philosophy.

    The are hundreds of fitness experts selling their version of the “perfect” diet or the “perfect” training program…and there is no such thing.

    Even if there was a “perfect” diet or program, it isn’t going to fit the lifestyle of most people. We are all unique with unique challenges.

    And the reason I have lots of personal training clients is because I am pretty good at figuring out what works for people and then giving them that diet or training program.

    Re the “no stretching before lifting” recommendation, I am referring specifically to static stretching, not dynamic stretching or even resistance stretching.

    Static stretching cold muscles results in a loss of strength to the stretched muscle. Something I don’t want

    The other 2 options don’t. Personally, as I get older, I find my dynamic stretching routine to be more important than ever.

  16. Ken Zelez

    Great post and great comments. I really like the fact that you a debunked some traditional training methods. I will be sure to share this information.

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