6. Not stretching
Stretching is different than warming up. When properly performed, stretching helps to relax the muscles after a warm-up, before and after training. As a result of stretching and warming up, the muscle is “heated” and ready – the stage where it is most resistant to injuries. Also, if you properly perform a specified stretch of the muscles after the workout, you can speed recovery and reduce fatigue the next day.
7. Improper warming up
Let’s define the terms. Warming up is commonly performed with lightweight, higher reps, low intensity and performed quickly to stimulate blood flow through the muscles. These quick, easy repetitions raise the temperature of the muscles, reduce blood viscosity and increase the flexibility and mobility. How? We know that a heated muscle is more flexible than a cold, rigid muscle. A static bicycle, running or an elyptical machine combined with light repetitions are recommended as a form of warming up.
Start with 5-10 minutes of cardio before stretching. If you choose an easy warm up with high repetitions, try with 15-25 easy quick reps successively without interruption on the following exercises – squats, extensions, push-ups, curls and bench with bar / dumbbels. Do the sets with no rest in between. This can be done in a few minutes and it generally prepares your whole body for the upcoming heavy phase.
8. Negative repetitions
Negative reps are one of the most difficult and dangerous training techniques – but also very effective in stimulating muscle growth. What makes them dangerous? You may not know this, but a lifter is much stronger while doing the eccentric part of a lift. This means that, in order to feel the full benefits of negative reps you’ll have to load the bar 15-20% more than when you do a normal set. Of course, heavier weight means increased risk of tears and sprains.
9. Lack of concentration
Fatigue, lack of recovery or any distractions will welcome injury. Watch a professional athlete or a bodybuilder lifting, and you’ll notice their intense levels of concentration. This characteristic develops over time where the athlete systematically develops mental readiness to focus on the tasks during a given period. More concentration means handling more weight. More controlled weight means more muscle. But, more weight can lead to injuries if you are not careful. Exercise intensively, but more importantly – exercise smart!