Resistance Training - 5 Things to Avoid For Best Results
Written by Martin Ebner, head PT and Sports nutrition specialist at Ebylife
Resistance training is amazing. When done right the benefits include; increased strength and better bone health, reduced muscle loss as we age, prevention and/or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity and let’s not forget, resistance training can make you look sexy AF!
If you're new to resistance training or returning from a long spell of inactivity, here are 5 things you should avoid to make the most out of your resistance training workout plan.
1. Starting out with a multi-split workout plan
One of the biggest mistakes that beginners make when starting a new resistance training program for muscle growth is that they tend to start out with an advanced multi-split workout plan. While dividing muscle groups up and working them on separate days can help achieve some serious muscle gains, if you’re new to resistance training, it's best to start out with a more generalized full body or half body split. Once you hit the 6-month mark of consistent training and feel confident enough that you can stick to a more detailed and committed exercise routine, you can then break it up further and begin to fine-tune certain priority areas.
Related: Genetics and how to train for your body type
2. Too concerned about weight
Another common mistake that rookies make is that they associate more weight with more success. The truth is, weight when poorly managed will more likely lead to embarrassment and risk of injury than any form of gains. Instead, leave your ego at door, lift within your means and always prioritize correct form over all else. By doing so you'll reduce your injury risk, encourage mind-muscle connection and will likely gain respect from your peers. Once you feel strong and confident enough, you can slowly start to add weight to those barbells.
3. Always sticking to the same rep range
1-5 reps for strength gains, 8-12 reps for muscle growth, and 15+ for muscular endurance, right!? Well…
Yes, you should prioritize the repetition range best suited to your overall goal but it should by no means be the only rep range you use for all workouts and exercises all the time. By using a variety of different rep ranges you keep your body guessing, better preparing it for a variety of different challenges. Remember your body responds best to a change, not routine, therefore it's in your best interest to use a variety of different rep ranges to make the most of your workout plan.
Here's an example of what a simple multi rep beginner leg workout might look like:
4x5 Back squats
4x10 Lunges
Superset
3x12 Leg press & leg curls
3x15 Standing calf press
Related: Rep ranges for fitness goals
4. Believing you don't have to concentrate when using machines
I see this time and time again. Someone hops onto a machine, doesn't bother adjusting it, gets their phone out and starts going through the motions whilst simultaneously scrolling their Instagram feed.
First of all, if you're able to do the 2 things together, you're not working hard enough and secondly, just because it's a machine with a set range of motion, doesn't mean you shouldn't give it the same importance and respect as you would do free-weight exercises.
If you're unsure of how to use a machine, ask a member of staff to walk you through it. Simple adjustments and form tips can make a huge difference to the effectiveness of the exercise and by concentrating on what you're doing you'll encourage mind-muscle connection, which, has been scientifically proven to improve muscle contraction! #gainsbaby
Tip – Prioritise free weight exercises at the beginning of your workout and complimentary machine exercises towards the end when your muscles are tiring.
5. Sticking to the same workout plan for too long
A workout plan should be just long enough for you to get the most out of it but not so long that it becomes repetitive. It's important for your goals to practice progressive overload. This is when you gradually increase the volume, intensity and frequency of your workouts until you can no longer progress. Once this happens (generally between weeks 10 – 14) it's time to shake things up and move on to the next phase of your workout plan.
If you think of it this way if you work out 3 times a week for an hour doing the same exact full-body workout with the same exact weight, sets, repetitions, and effort for years and years, of course, your body will adapt to uniformity and never change. On the other hand, keep it guessing and the sky is the limit.
Tip – Aim to change/freshen up your workout plan every 12-weeks or until you feel you've gotten all you can from it.
