- Forgetting to train your hamstrings which are made up of three muscles. These are often over powered by the quadriceps which are made up of four muscles. Train the hamstrings in both knee flexion (leg curl) and hip extension (deadlift).
- Not training in a full range of motion. Every exercise should contain a stretch and a contraction.
- Training too much chest and not enough legs. Legs should be your main focus in the gym. The demand that leg training places on your body is enormous. If burning fat and toning up is your goal, your routine should revolve around lower body training.
- Avoiding smaller muscles such as the Rotator Cuff. Training the smaller stabiliser muscles will increase your strength and stability in compound lifts such as the bench press.
- Taking Bodybuilder style training programs from magazines is never a good idea. Firstly, these programs are usually a one program fits all workout. Secondly, they usually encourage over training and the only people who can get significant results on these programs are people who are using a growth hormone or steroid.
- Doing too many exercises in one workout. Aim to shock your body and venture away from the stale three sets of twelve reps theory and train with volume. In a 45 minute workout pick four quality ‘money’ exercises and complete four to six sets of each. The different training method might be just what you need to break through that plateau.
- Using pin loaded machines is for beginners. Train for real life circumstances and use free weights. There is never a moment in life when you are sitting on a comfortable chair and you have to push a perfectly balanced and equal object away from you.
- Doing long endurance style cardio everyday on the same machine. There is always a need for endurance work as with every other type of training. However, the key is variety. Your aim is to train for as many different situations as possible. Use interval training one day (20 secs on 10 secs off), the next day use a circuit style of cardio and try to complete a mini triathlon (3km Bike Ride, 3km Run, 3km Row), and the final day continue with your endurance training.