Six Common Sense Errors in Training

Use your brain for better training. The popular perceptions are not always right, we need to discover the essence of the problem to get the most effective progress.

1. low number for muscle gain, high number for fat Loss

Many people are convinced of this law: when strength training, if a group does more than 20 times is more suitable for fat loss and make your muscle shape and line better, if a group only does about eight times is more helpful for muscle gain. However, how many times a group does not have anything to do with muscle gain and fat loss. The core of fat loss is the caloric deficit, if the caloric deficit is guaranteed, even if you do not exercise at all will also lose fat. One would guess that a set of 20 reps would burn more calories. However, the truth is that you do more but you decrease the weight. Experimental results have proven that 8 reps and 20 reps bring the same muscle-building effect as long as you do each set to exhaustion. But if you keep doing 20 reps per group to reach exhaustion, it will bring more muscle damage and central fatigue, which is not good for muscle recovery. Therefore, the above reason is that experienced athletes recommend that people use 8-12 times the number of each group to do strength training.

2. No muscle soreness after strength training = No effect

Many people believe that the level of soreness after the second day of strength training is closely related to the effectiveness of their training. But the truth is that soreness cannot be equated with fitness effectiveness. For example, if a person never runs, suddenly let him run as hard as he can for ten kilometres at a time, the next day he can be too sore to walk, so will he grow muscles? The answer is no! His muscle soreness is due to the occasional strenuous exercise caused by the accumulation of lactic acid. Therefore, if you continue to exercise for a period of time after the soreness is getting less and less, does not mean that your training effect is getting worse. Regular training, and timely nutrition, ensure adequate sleep, you will get progress!

3. Not exhaustion is lazy

There is a famous saying in fitness circles "no pain no gain", but many people have misunderstood the meaning of this phrase. It is not to let you in the strength training of each group to do exhaustion. A total of 5-10 sets of strength training are recommended. If you do more than ten sets, you will only get less muscle the more you train. My understanding of no pain no gain is that no matter how tired you are when you do and can't help but borrow the force to cause movement distortion, you have to insist on using the standard and uniform action to finish the training group. This sounds easy but it is not easy to do. If you do, please stick with it! You are not far from success!

4. Static stretching can prevent injury

Doing static stretching before working out does not prevent injuries. Although you need to warm up before practice, the static stretching to hold a few dozen seconds will only reduce your ability to fire your muscles, and even increase the risk of muscle injury. The best way to warm up is to do some aerobic warm-up exercises such as running. besides, as you start training, start with small weights. 

5. The best time to work out is morning

You've heard various versions of the best time to work out. This is not the case at all, you just have to get used to your routine, and choose to work out at what time can. But it is not recommended to do high-intensity training within three hours before bedtime, because this will affect the quality of your training.

6. Training can change muscle shape

Some people think that going for certain specific movements will make their muscles slender and beautiful and will not get together in a clump like a big muscular man. Similarly, some people think that as long as they strengthen their abdominal training, sooner or later they will be able to turn their abs from six to eight. But the truth is that the shape of muscles can only be influenced by genes and cannot be changed later in life. For example, muscle men's muscles clump together because their muscle circumference is large enough. People who are born with only six-pack abs cannot become eight-pack in their lifetime.

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