Muscle-Building Mistakes Even Gym Veterans Make
1. You focus on lifting, not lowering.
Pumping out reps at warp speed may make you feel like Superman, but focusing on the lowering phase of an exercise has big benefits. Slowing down this portion eliminates the natural elasticity in your muscles and connective tissues so the weight can't bounce back up quickly. This build strength and muscle growth because you are not relying on momentum or gravity.
2. You stand in one position.
If you want to make your body work harder from head to toe, you must change your stance. You don't always have to stand with your feet shoulder-width apart and facing forward. Altering the way you place your feet on the ground forces more stabilizing muscles into action, increasing the challenge of the move. Working these muscles strengthens your core, which will help you move heavier loads down the road.
3. You forget about your back.
The more comfortable you get in the weight room, the easier it is to fall into a rhythm and skim over important form details. One cue you should never disregard: bracing your core. It ensures your spine is in its neutral alignment, reducing your risk of serious back injury.
4. You head straight for the weights.
You can easily think of a million excuses for skipping your warmup: It's boring, you don't have enough time, the walk from the locker room already loosened you up. The right warmup can transform your workout, though. It improves your range of motion, increases your joint stability, reduces your risk of injury, and enhances the communication between your mind and your muscles
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