I’ve learned so much in my many years in the gym, and my newbies will be shocked and amazed at the things I do during my workouts. With the benefit of experience, I am now doing exercises I thought no one should ever do thatAnd I pretty much broke all the other rules.
We’ve covered A bunch of things you can stop worrying about as a beginnerbut I’d like to expand on this list with some additional rules that even intermediate exercisers can ditch without consequences.
Legend: YesYou need to go to failure in every set
If you can theoretically do 13 bicep curls with a given weight, how many curls should are you really doing? One common misconception is that if you don’t do all 13, you leave the winnings on the table.
The rule type makes sense if you really have no idea where to start; If you go until you can’t do one more rep, you at least know you’re not slouching.
But the downside is that failing in every set of elevators will only make you weight. In biceps exercises, maybe not much, but once you’re sitting on really heavy weights, you’ll feel pretty exhausted if you fail every set, and that fatigue will result in a consistently good workout. what is the best Follow the program that advises you About when to back off and when is a good time to really push your limits. You’ll find that most of the time, you turn off a set of at least 2-3 shy reps from failure, sometimes more than that.
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 I recommend leaving 48 hours between intense strength training sessions for a specific muscleBut if you look at where they get that number, it’s supposed to be a general recommendation for beginners and people who exercise just to stay healthy. Once you talk about athletes or enthusiasts, they admit it Training most days of the week is goodif your program effectively manages fatigue (which often means heavier and lighter days, rather than complete rest).
Legend: dYour running mileage does not increase by more than 10% each week
The “10% rule” is a not bad guide to how quickly you can increase your training. But like many of these other myths, it is a suggestion rather than a commandment that must be strictly adhered to.
As running coach Jason Fitzgerald Tell us, “While the old saying is only 10% more weekly mileage, this can be either too conservative or even too aggressive depending on where you start.” When you come back from a short layoff, you can probably increase your mileage faster. The same applies if you are a beginner and your mileage is generally very low; If we take the rule seriously, you will not be able to increase from zero to any other number.
Meanwhile, serious drivers – again, software is a cool thing – might give you a bigger raise for a few weeks in a row, then a shrinking discount Your mileage is paused before ramping up again. Or they may keep you on the same miles for weeks at a time before risking an even bigger increase. If you stick to the 10% rule, you will lose the benefits of programs that work this way.
Legend: YesYou should lift before doing cardio
There are pros and cons to pre-lift cardio and pre-lift cardio. It is more of a ‘dependent’ than a rule. So here are a few ways to determine which one makes sense.
Lift it before cardio if:
- Lifting is your top priority
- Your lifts tend to suffer when you’re exhausted, and doing them refreshing is important to you
- You just prefer this order
Do cardio before lifting if:
- Cardio is your top priority and you want to get more energy for it
- Your lifts are the kind of thing you can do even when you’re tired
- You just prefer this order
- Or if you plan to do a small amount of cardio before lifting
So a cyclist may prefer to do a vigorous pushup after jumping off the bike, but a weightlifter likely prefers to get their conditioning after they finish squatting for the day. Either it’s fine if you don’t care, or if you prefer to mix it up.
Legend: Yesneed supplements
There are a few supplements that can help you on your fitness journey, but none of them are required.
creatine It is one of the most popular muscle building supplements. Understandably effective, but here’s the thing: Just because it does Something For most people this does not mean that is the case Many. if you decide It’s too expensive or you’d rather have nothing else to remember every day, you don’t miss out on any significant rewards.
Similarly, protein powder is A useful way to get more protein in your diet, but you don’t need to use a complement; You can eat more foods that contain protein.
Finally, Pre-workout drinks It can give you more energy in the gym (It is mostly caffeine) but the idea is that you need to It is a very recent development. Even ten years ago, that wasn’t really a thing. People went to the gym with a cup of coffee, Coke, or no caffeine at all in their stomach, and they worked out well.
Legend:Nothing matters unless you follow it
Another thing that wasn’t a thing until 2000s: 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’ve ran. You don’t even have to keep track of your groups and delegates in Lift Magazine If you don’t want it. for you body It is what knows how much work you do, even if your phone is wiped overnight.