Going to the gym can be tough,
but not always because getting in shape is hard work.
For some, the problem is
that… they’re not exactly sure what they’re doing in there.
健身房的氛围 器械 训练方式
The environment, the equipment, the exercises,
and heck, even the fashion trends can be difficult to grasp.
To enlighten some of our fellow beginner bros and broettes,
and even some of you seasoned gym-goers,
here are 5 beginner gym mistakes that you might want to fix.
Number 1, you use only machines.
There’s nothing exactly wrong with machines
as they do simplify many exercises and are,
for the most part, easy to use.
But its simplicity has its drawbacks.
One is that machines typically accommodate only average height ranges,
making it tough to use
if you’re too short or too tall.
Some machines also follow unnatural movement paths,
which can be uncomfortable to use.
Free weights are much more…well, free,
allowing you to work with better, more natural patterns. Also,
one huge disadvantage is the lack ofstrengthening stabilizer muscles.
Machines already have you set in a fixed,
stable position, thus you won’t need to
kick in much of your stabilizers to keep balanceand control.
Free weights, in contrast, will require justthat.
Now again, that doesn’t mean machines aren’tgood at all.
In fact, one of the best machines
in all of fitness are the cable machines.
But they do have their limitations and it
’ s important to integrate free weight exercises
into your program wherever you see fit,
especially if your goal is overall fitness.
Number 2, you’re doing way too many isolationexercises. Yes,
I’m talking to you,
the one staring in the mirror while doing your eighteenth
set of bicep curls.
Believe it or not,
there’s more to being in shape than the size of your arms.
These single-joint isolation exercises, likecurls, side raises, and triceps pushdowns,
only tend to focus on one muscle group ata time.
而复合训练 像深蹲 硬拉
Large compound movements, like squats, deadlifts,
and shoulder presses, however, hit multiple
多个肌肉群 这意味着能在更少时间内 做更多的锻炼
muscle groups at once, meaning more work insignificantly less time.
Compound movements also allow you to work
with much heavier weights, which is great
if you want to build overall strength andmuscle. Now,
isolation exercises are still important.
They are great at hitting muscles that need more work,
and they’re more effective in
controlling specific volume targets for anygiven muscle.
But the point is, don’t stick with isolationsonly.
Do your compound movements too, if not moreso.
Number 3, you only use light weights.
It’s understandable that beginners willhesitate to lift heavy. However,
avoid doing so goes against one keyfitness component: progressive overload.
The concept that, one must persistently increase the demand placed
on the muscles to effectively
become stronger and bigger. Sure,
you might toss on a few more pounds once
in a while, but nothing even close to
your maximal potential.
You need to push your limits for results,
ESPECIALLY if the goal is getting stronger.
Studies repeatedly show that strength gainz are best achieved when lifting heavy.
即你应该举的重量是 最多只能举5次 3次的重量
That means you need to lift a weight you can only do maybe 5 or 3 reps max,
or even just once.
And then after you achieve that, try even more the next time around.
No more 40 rep sets unless your goal is strictly endurance.
And before wrapping up the last two,
I wan na give a quick shout out to the PictureFit discord
For those of you unfamiliar with discord,
it is a chat service originally created for
But it’s also proven to be great
for other communities, including health and fitness.
Our PicutreFit community have lots of great people sharing advice each day. Overall,
we’ve been tremendously successful
创造了一个有趣 成熟 互助的
in creating a fun yet mature, and helpful
If you feel like you need help
with your goals or wan na help other bros and broettes or even
wan na just chat with me and others,
then please come check out the discord community today.
Registration is super quick and easy.
Just follow the link in the description.
Number 4, you don’t bring along a bottleof water.
A simple but crucial mistake many people make,not just beginners.
The thing is, our body is two-thirds water and
on average, we sweat off roughly 1 liter
of water for every hour of exercise.
If we don’t replenish the lost water,
it can lead to dehydration, which comes with
糟糕的症状 比如肌肉痉挛 疲劳 注意力下降还有头痛
nasty symptoms like muscle cramps, fatigue,poor concentration, and headaches.
Qualities you certainly wouldn’t want duringyour physical activities.
The simple fix is to bring that water bottlewith you.
There’s really no reason not to and it’s better
than relying on the gym’s water fountain. Also,
if you’re doing anything super intense or long endurance,
you might want to consider
a sports drink or coconut water instead to help replenish the loss of electrolytes. Plus,
it has sugars, which replenish energystores.
Just make sure you account for the added sugars into your overall diet.
最后 第五 不主动寻求帮助
And finally, number 5, you don’t ask forhelp.
There has been a long-built stigma of an anti-social sentiment in the gym.
Unsolicited fitness advice is often discouraged
since no one likes to be told what to do even
with the best of intentions.
But such a contentious pride to be independent means… we suck
at asking for help.
As a beginner,
there’s no doubt you’ll need all the help you can get.
We also have studies showing that people
with social and/or coaching support are much more
likely to be successful with their goals.
It’s both a motivational
and educational benefit to have someone encouraging and helping
you along the way.
I’m personally a huge advocate of working
with actual professionals, even personal trainers,
with enough due diligence,
but I understand not everyone has the financial means to do so.
In that case,
put your pride aside and don’t be afraid to ask for help when you need it.
Contrary to popular belief,
gym bros and broettes are more than happy to help.
After all, they understand how difficult it once was as a beginner themselves.
And that’s five mistakes you might
want to start working on as a beginner.
I hope you all left
with at least some extra knowledge you can take to the gym.
If you enjoyed the video,
don’t forget to hit the like button and subscribe for more
future videos. Also,
please come check out the PictureFit discord community
for more help on your fitness goals.
一如既往 感谢你的观看和支持 快去增肌吧！
As always, thank you for watching and happy lifting AND GET YOUR PROTEIN!