Common Gym Mistakes and Simple Solutions to them

SanPedro

Many thanks. Out of interest... what's actually wrong with the routine I was given? Apart, I guess, from the lack of rest days.

You mention about increasing the weight with each set of reps. I'm guessing I should work back from whatever the heaviest weight I can do on the machines at the moment and drop back, say 5 weights. And then, over the weeks, increase the weights week by week, assuming I'm not over exerting myself by the final set.

Wardy257

That routine has too many exercises, many of which take time to learn. Very few of those exercises will help your specific need either. In fitness, like most things, people think complicated is better where keeping it simple is key.

Yes, start with weights you know you can do and slowly build. I forgot to mention try to have 60 seconds rest between each set and move straight to the next exercise.

SanPedro

Thanks Wardy. All good stuff.
Is there a good source of 'how to' videos on showing the correct way of doing the exercises correctly. There's tons of videos out there, but I've no idea if any of them are any good.

blue max

What is the significance of the rest intervals? I hear that a minute or less is better, but not quite sure what the reasoning behind that is. Just curious.

Thank you.

Wardy257

We manipulate the rest intervals in an attempt to dictate the primary energy source it uses for the exercise. In this case the lactate acid energy system that will generally recharge in 60 or so seconds. The body will then adapt to utilise this energy system more effectively, in theory.

We are of course all different but it's best to use simple,  generic, rules at first and then adjust if required later.

stoomc

And also for the simple reason that you may not be able to perform subsequent sets/ reps if you have not rested long enough, thus impacting on progress, gains etc.

Wardy257

But, if you rest too long you affect the intensity it's a balance plus a little variety never hurts anyway. I can probably find you guys some science stuff if you are interested?

dieeasysteve

Please, I hate standing around waiting to lift again, Been doing 5x5 stronglift and as my weight are currently low i find that a rest of 30 second to 60 seconds enough recovery that I can preform the next set. Any longer than 60 seconds and i was losing focus and cooling down. A month back I was doing sessions at 90 seconds rests without breaking much of a sweat.

blue max

It's an interesting topic. Thanks Wardy.

Charlts

On the other hand, it's not unknown for me to have rest periods of around 5 minutes when doing a heavy session.