Most common gym mistakes.

1-You have to go heavier bro.

Mistake number one is ignoring your form to go heavier to impress your friends or even your gym crush. Believe me this doesn't work that way and you might even end up snapping your spine.
NEVER SACRIFICE FORM FOR HEAVIER WEIGHT.

2-Spot me bro i need to add more weights.

In the first 3 years, my only concern is to increase the weight every set to get bigger. I even ended up with a fallen bar on my chest and shouting for help. If you can't lift it alone then you can't lift it at all.
It's always better to have a spot but when your spotter is doing biceps curls when your are bench pressing you have to stop.

3-Sleep is for the weak.

Not getting enough sleep at night is enough to dramatically reduce all of the hard work you put in the gym because your body is not recovering.



 4-I am not going to touch weights i want to lose fat first.

This is only slowing your results. A combination of cardio workouts combined with weight resistance training is the optimum way to weight loss. A pound of muscle burns 30 to 45 calories per day when you are sitting on your computer doing nothing which means a 5 kilogram of muscle mass will burn 330 to 500 calories which can be built in two months only ! No wonder why fitness models all over social media show their cheesy burger meals and they don't end up getting fat at all.


5-Not training certain muscles at all.

A couple of days ago I was with one on my college mates, he was telling me that he wanted to build a big chest and he doesn't care about any other muscle. The human body is connected like a matrix and every each muscle is dependent on the other. You can't perform a pull up with weak arms and big lats.
You can't perform a squat with strong quads and weak glutes. You can't perform a proper deadlift with a strong back and weak hamstrings.


6-Let's skip legs this week bro. 
Do you want to look like this guy ? No one does.

I am embarrassed to share with you that i skipped legs for the first 3 years of my training years thinking it was a waste of time and i am not a body builder anyway.
YOUR LEGS LIFT YOUR BODY and you can't build a strong body with weak legs.
This is one of the most common mistakes so it will be discussed alone later.

7-Not listening to your body.

Not taking enough rest between your sets might be doing you more harm than good. You have to listen to your body. If you ever felt dizzy during a workout YOU HAVE TO STOP IMMEDIATELY.
I ended up nearly passing out on the treadmill one time thinking go hard or go home.


8-Doing the same workout over and over.

Doing the same workouts will make your body adapt to the stress exerted on your muscles and you will end up where you started after months of training. If you can't change the exercises, change your repetitions at least.


9-Not focusing on your weak points.

If you have a weak chest, you have to exercise your chest more often.
If your squat form is not so good, you have to do it properly over and over until you can perform it like a pro. Of course this doesn't mean squatting everyday but 2 or 3 times a week is the best way to improve it.

10-Not performing the big four.

Military press, squats, bench press, deadlifts are the strongest sets you can perform in the gym even if you don't have time for a full workout you can never go wrong with those exercises.

11-Not stretching.

Starting your workouts without stretching will eventually cause an injury one day which will delay all your progress.

12-Hesitating to contact me for advice.

Feel free to contact me anytime on Facebook.

www.facebook.com/aly.hossam.8