Gym behaviour to avoid – Gym No-No’s
1.Neglecting to use proper exercise form
If your intention is to put extra muscle on your frame then sacrificing exercise form in order to lift more weight is one of the big gym No-No’s. Swinging the weight or using any action to move the load other than muscular tension is a fruitless pursuit, as it reduces time under tension and therefore reduces the effectiveness of the exercise. Using momentum also amplifies stress on the joints which can be problematic. It can be extremely dangerous to perform exercises such as squats or lunges with improper form as the chance of major knee injury is fairly high.
Performing exercises using a limited range of motion has its uses for strongmen and powerlifters. Lockouts often form a significant portion of their workout regime. For bodybuilding purposes however, exercises should generally be performed over a complete range of motion. Additionally research indicates that the eccentric part of the lift is more important for adaptation than the concentric aspect. The eccentric portion of the lift correspondingly causes the most post – exercise soreness.
This is one of the gym No-No’s associated with the previous misdemeanour. It is rife amongst beginners and is certainly something that I fell prey to in my youth. Lifting with your ego is the act of lifting, or trying to lift too much weight without any thought to maintaining proper exercise form. This is often done to impress friends, the opposite sex or even a more experienced lifter.
I witness this virtually every time I visit the gym – quarter squats, leg presses through a 6 inch range of motion. Trainees later claiming 250kg squats and 1000lb leg presses. Bench pressing poundages far in excess of 1 rep maxes by utilising spotters to help with the lift.
I can tell you from personal experience, for me little else looks more ridiculous than a young trainee using improper form to try to impress someone. They are also potentially setting themself up for an injury.
3.Not wiping down benches after use
One of the big gym No-No’s. If you tend to sweat a lot during your workouts, as some do, others will understandably not wish to come into contact with your body fluid.
It is not pleasant to lay on a bench covered in someone else’s sweat. Ensure that you do your part by being health conscious, and wiping equipment down. Remember that the most productive form of teaching is through example.
4. Not putting weights away
Probably the most common of the gym No-No’s – It is so frustrating to search the gym for weights every time you want to do a set.
It is bad gym etiquette to leave weights around but it also can be dangerous. People can trip, and easily hurt themselves. Don’t leave your weights lying around.
Additionally, don’t leave your weights on the bar. If you were capable of lifting the weights onto the machine or the bar, then you’re fully capable of taking them off when you’re finished. There’s no legitimate excuses here.
Have some consideration for other gym users and empty the bar when you’ve finished with it please.
5. Hogging equipment
I’ve seen dudes who after completing their set, proceed to scroll through their text messages, social media feed, and Tinder for 5 to 10 minutes during their “rest” time while someone else is waiting for the equipment they’re planted on. This is a big gym No-No.
If you’re resting for more than 60 seconds and there are others waiting, either finish or let them work in with you (if you are on a machine).
The gym is not the place for socialising. You should use the gym to workout . Go to the bar if you wish to talk rather than train. Certainly do not lounge on the equipment whilst doing this.
7. Not having a workout plan
Before entering the gym you should already know which exercises you will be doing, the load, and how many sets and repititions you will be performing.
Don’t go to the gym and just do what you feel like. That is not training. Keep a training log and track your workouts. Aim to gradually increase their intensity by using progressive overload.
Recording and assessing your progress is essential for any program. You cannot accurately track your progress or make appropriate adjustments without data to back it up.
Please ensue that you follow reasonable gym etiquette and avoid these gym No-No’s