Tag: gym
7 Common (But Lethal) Fitness Mistakes You Need To Avoid
Avoid These 7 Fatal Training Mistakes
Making mistakes is unavoidable while you’re learning something new, but if you don’t improve on these errors and keep doing them for an extended time, they can lead to fatal injuries.
In this article, we’ll be listing out the seven most common mistakes which people make in the gym. We hope you reflect on these errors and fix them if you’re committing any of them.
Not Warming Up
Most people make their first mistake as soon as they enter the gym and go right into the workouts. Not warming up your muscles before you start a workout can lead to muscle pulls, tears, and other injuries.
Before you get into a training session, make sure you’re stretching and warming up your muscles. Each warm-up session should last 10-15 minutes to prime your muscles for a workout.
Ego Lifting
Ego lifting is one of the most common phenomenons in gyms around the world. People try to lift heavier weights than they can handle. While you might get away with it a few times, your luck will surely run out sooner or later.
Iron is one of the best humblers. It’ll teach you your place if you don’t treat it with respect. Leave your ego at the door when you enter the gym or you might end up paying a big price for it.
Going “Raw”
The trend of lifting weights raw is seeing an uprise. Bros try to better each other by lifting heavier weights without using any gear like weightlifting belts, straps, sleeves or wraps. It’s understandable if you’re prepping for a raw lifting contest but if you’re doing it for the fun of it, a disaster is right around the corner.
Using gym gear can help eliminate unnecessary tension from your secondary and supporting muscles. Using support equipment doesn’t only help in avoiding injury, but also helps in better recruitment of the primary muscles groups.
Turning Dietitian
Fitness mistakes aren’t limited to the gym. Many people turn into pro dieticians and start designing diets for themselves. Some of these people end up shuffling their daily macro intake which does more harm than good. If you don’t know what you’re doing, it’s a better idea to hire a coach to design your diet and training plans.
Putting Form On The Back Seat
Some people confuse bodybuilding with weightlifting and think that they need to lift the heaviest weights possible to build muscles. In bodybuilding, the form takes the front seat while weights are in the back. Your goal is to break the muscle tissue using the right form.
Rest Is For The Weak
The passion for building muscle can be overwhelming. You need to remember that no matter how hard you train or how good your diet is, you won’t see the results until your muscles recover and recuperate from your workouts.
Juicing Up
It’s no secret many pro bodybuilders are on steroids. Beginners are prone to falling into the roid-trap. Some young people are influenced by the gym bros to start a cycle. Juicing up isn’t right for most people, and we advise our readers to avoid getting into it.
Header image courtesy of Envato Elements
Are you making any of these mistakes?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Combination Moves to Maximize Time and Gains
What is the best way to maximize your time while still seeing results?
So are you running short on time or have just entered a jam packed gym with no equipment available, well don’t sweat it!
I am here to help you, simply follow my amazing combo moves below to get in an awesome workout while still maximizing your time and gains.
Quads and Biceps
Decline Leg Press Superset With Unilateral DB Bicep Curls
The first move involves the quads and biceps, it would be best not to go heavy during these moves so form is kept strict
Position yourself in a decline leg press machine and at the same instance have a DB in each hand (which you will use to curl)
So perform 2 reps on the leg press, then without resting perform 1 rep of bicep curls (each arm). The reps will increase with each set.
Do not re-rack the leg press between reps, so ensure the weight is manageable (this will also help bring your core into play)
Set 1: 2 reps leg press: 1 rep bicep curl
Set 2: 4 reps leg press: 2 reps bicep curl
Set 3: 6 reps leg press: 3 reps bicep curl
Set 4: 8 reps leg press: 4 reps bicep curl
Set 5: 10 reps leg press: 6 reps bicep curl
As you become more proficient be sure to play around with the rep ranges
Calves and Shoulders
Seated Calf Raise With Bilateral Arnold Press
This move will involve your calf muscles and shoulders.
Again do not overload on the weight and keep it to approx. 40% of your maximum
Position yourself in a seated calf raise machine and at the same time position the dumbbells at shoulder height. You then perform 5 reps of
calf raises followed by 2 reps on the Arnold press.
Again the reps will increase with each set
Set 1: 5 reps calf raise: 2 reps Arnold press
Set 2: 10 reps calf raise: 4 reps Arnold press
Set 3: 15 reps calf raise: 6 reps Arnold press
Set 4: 20 reps calf raise: 8 reps Arnold press
Set 5: 25 reps calf raise: 10 reps Arnold press
Quads and Hamstrings
Lunges With a Step Up
This move can be done with an olympic bar or dumbbells.
You will begin by lunging with one leg, then immediately step up onto the platform with the same leg, the knee will be at a 90-degree angle. (Make sure you bring your other leg onto the platform also)
Then repeat by lunging and stepping up with the alternate leg.
Sets: 10: 1 rep for each movement
Eg:
Set 1: 1 rep left leg lunge: 1 rep left leg step up
Set 1: 1 rep right leg lunge: 1 rep right leg step up
Then repeat again accordingly.
Chest and Core
Swiss Ball Push-Up + Abs Pike
Assume a push-up position with your feet resting on the top of a stability (swiss) ball and your hands shoulder-width apart on the floor.
Then perform a push-up and as you rise back to the top of the push-up, pull your legs in toward your head, keeping them straight to make a pike position. (Your body should form a pyramid at the top of the pike position — not an L shape)
Then lower your legs back to parallel with the floor and drop back into the push-up position.
Set 1: 2 reps push ups: 1 rep pike
Set 2: 4 reps push ups: 2 reps pike
Set 3: 6 reps push ups: 3 reps pike
Set 4: 8 reps push ups: 4 reps pike
Set 5: 10 reps push ups: 6 reps pike
Lats and Abs and Biceps
Pull Ups To Hanging Leg Raises To Underhand Pull Ups
Perform as many wide grip pull-ups as you can in 1 minute with good form (getting your chin above the bar on each rep).
Then perform as many hanging leg raises in 1 minute
Then alternate your grip to perform underhand pull ups to target the biceps, and again as many as you can in 1 minute.
By the end of the routine you should have performed:
3 x 1minute wide grip pull ups
3 x 1 minute hanging leg raises
3 x 1 minute underhand pull ups
Chest and Back and Core
Push Ups To Renegade Row To Plank With Knee To Elbow
Begin by grabbing a couple of dumbbells or kettlebells.
Place these down and hold using a neutral grip as if you are about to row with them.
Begin in a plank position, then do a push up, followed by a renegade row, followed by knee to elbow
Sets: 10: 1 rep for each movement
Eg: 1 rep
1 push up
1 rep left side renegade row
1 rep right side renegade row
1 rep right side knee to elbow
1 rep left side knee to elbow
Then repeat again for 10 sets accordingly
Quads and Shoulders
The Thruster
I saved the best until last, this bad boy is a workout all on its own.
Set up an olympic bar with your desired weight which you are able to squat and shoulder press.
Then set up the bar in a front squat position, then as the move suggests, perform a front squat followed by a shoulder press.
Alternatively you can also use dumbbells for this move.
Sets: 10: 1 rep for each movement
Eg:
Set 1: 1 rep front squat: 1 rep shoulder press
Then repeat again accordingly for 10 sets
So there you have it, you have a conclusive way on how to beat traffic in the gym, or make the most of a gym which may have limited equipment. Either way you should have no excuse for not making the most of your workout.
Until next time, keep pumping!
15 Best Equipped Gyms in The US and UK
A well-equipped gym is all you need to take your fitness to the next level. We can all agree that a poor training environment not only ruins careers but is also very annoying. However, one rarely comes across a poorly equipped gym in a developed country like the United States or the United Kingdom. These state-of-the-art gyms are the perfect place to set and accomplish goals. You also get to train with the best equipment you can think of. Most importantly, it is where pros go so you will have a chance to share a room with renowned bodybuilders and fitness enthusiasts. But what are the exact locations of these gyms and what type of equipment will you find there? Let us find out.
Related Article:: Bodybuilding Fashion and Funny Suits for Bodybuilders
David Lloyd Clubs (UK)
This London-based multidisciplinary gym comes first on our list because of its excellent facilities and gym equipment. David Lloyd is home to multiple swimming pools., tennis courts, and most importantly, weight rooms. It boasts of having one of the biggest spaces within the boundaries of zone 2. If you’re a bodybuilder in London and want a conducive training environment, all you need is to visit the Fulham Broadway gym within the facility. Equipped with quality modern equipment, the gym will bring out the sleeping beast in you. Additionally, the facility has good trainers who will guide you accordingly.
Visit:: www.facebook.com/davidlloydclubsuk
Life Time Fitness (US)
This modern gym is found in more than 100 locations within the United States. Life Time Fitness operates on a 24-hours basis, thus offering the flexibility every bodybuilder needs. Prices vary according to the nature of exercise and duration but members pay around $100 a month.
Additionally, the facility gives various offers such as a free 2-hour childcare visit. However, what many athletes like most about the gym are its performance-oriented training. Emphasis is put on activities such as weight loss, diet monitoring, stationary cycling, and more. Life Times Fitness is worth visiting if you’re looking for a healthy training environment in the US.
Visit it:: www.lifetime.life
Another Space (UK)
From 4-10 Tower St. London WC2H 9NP, Another Space Convent Garden is the home of flexibility. Unlike many other gyms, this facility offers a flexible payment plan that allows customers to pay as they go. However, there are also monthly payment options in case you want membership.
The facility favors bodybuilders, thanks to intense training workouts and modern equipment. Most importantly, the gym has a cycle studio that helps bodybuilders with their cycles.
Related Article:: Top 20 Score New GYM Shoes for Under $100
BXR (UK)
Officially a boxing gym, BXR can also be used by other athletes, including bodybuilders, for their various exercises. The facility was launched by heavyweight legend Anthony Joshua. As expected, the space boasts of some of the best bodybuilding and weightlifting equipment in London and the United Kingdom. Some of the equipment you will find in the gym include tractor tires, climbing ropes, treadmills, and more. Most importantly, the place is very neat and provides a healthy, conducive training environment. Once you’re done with training, you can soothe your body in the steam room and later have a meal in the lounge.
Visit it:: www.bxrlondon.com
South Carolina Barbell (US)
This facility, colloquially known as SCB, is more than just a gym. The facility is arguably the home of bodybuilding, thanks to excellent cardio and lifting equipment.
Like many other popular gyms, SCB is owned by Mark Bartley, a famous supplement supplier. That is a plus for bodybuilders who want to go the extra mile of topping up with a supplement or steroid.
Visit it:: www.carolinabarbellgym.com
The Berkeley Hotel Gym (UK)
Another famous gym in London, The Berkeley has a uniqueness of its own since it is found on a rooftop. It is one of the most equipped gyms in the country with quality modern equipment. Although the space is relatively small, the fact that it is in the heart of the capital makes it rather big.
Most importantly, The Berkeley has some of the best personal trainers in case you need some coaching. The location of the gym makes it a destination for people wanting to have a breathtaking view of London, specifically Hyde Park. Apart from fitness rooms, visitors also have access to luxurious spas and mod cons.
Visit it:: The Berkeley
24 Hour Fitness (US)
24 Hour Fitness is a chain gym found in more than 400 locations across the United States. Apart from quality modern equipment, the facility is also incredibly convenient and affordable. As the name suggests, this gym operates on a 24-hour basis, allowing you to pick your best hours. Although different locations are known for specific exercises, most of them offer Zumba, kickboxing, cycling, and weightlifting. Most importantly, the facilities provide personal trainers to help you meet your goals more easily. Once you’re done with training and your muscles are aching, you can proceed to soothe yourself in the steam room. You can also opt for massage therapy or visit saunas within the facility.
Visit it:: 24 Hour Fitness (US)
Reebok CrossFit (US)
Found in New York’s 5th avenue, Reebok CrossFit sits on a 10,000 square fit space. However, its prime location makes this gym very popular not only in New York but across the Us. If you’re looking for Olympic lifting, then this place is perfect for you since it boasts 12 lifting platforms of this nature. Additionally, the space offers various other forms of exercises, including rowing, climbing ropes, CrossFit, and more.
Equinox Bishopsgate (UK)
Equinox is a US luxury gym that is also found in the UK. This GYM is so far the third largest gym space in the entire England capital. With state-of-the-art equipment and a prime location, Equinox attracts visitors in the hundreds every month. Unlike many other gyms, Equinox has adapted an open layout plan. This gives users a chance to access a range of equipment and facilities in one place. The gym also boasts complementary facilities such as yoga studios, lounges, and massage parlors. Most importantly, those interested will get grooming products and supplement within the premises.
If you want to visit Equinox in the US, you will find it in major cities across the country. The facility offers the same services in all locations but there may be small variations.
Visit it:: Equinox Bishopsgate
Gold’s Gym (US)
By now you know that most popular gyms in the US are spread throughout the country and Gold’s Gym is no different. This luxury gym was first opened in 1965 and continues going strong. Since then, it has spread not only in the US but also in more than 30 other countries.
Gold’s Gym specializes in strength-training programs, which is just what a bodybuilder needs. You will come across professional personal trainers among other amazing services once you set foot in the gym. The facility is diversified such that one can choose to train solo, with a coach, or participate in group exercise classes.
Visit it:: GOLDGYM
Mike Boyle Strength and Conditioning (US)
The Massachusetts-based fitness center is one of the best-equipped gyms across all 50 states. Mike Boyle’s is home to some of the best strength-enhancing programs you can find on the planet. Renowned bodybuilders have made this place their home over the years. Expert and customer reviews have cited the facility as having the best trainers in the whole country. Additionally, the gym is an inspiration to many fitness enthusiasts across the globe and they dream of visiting it one day.
Visit it:: Mike Boyle Strength and Conditioning
12X3 (UK)
Another popular gym founded by boxers cum bodybuilders, 12X3 is located in St. Algate, Whitechapel, London. Darren Barker and Ryan Pickard both started the facility as a training ground for professional boxers. The gym’s equipment undergoes regular upgrading to cater to the growing needs of boxers and bodybuilders. If you looking to improve your stamina and do strength training, 12X3 is the place to go.
Visit it:: 12X3 UK
LA Fitness (US)
A fitness is a luxury gym found in the California capital. It is ranked top in the provision of highly effective strength programs. Its membership fees are also friendly for all economic classes.
LA fitness is considered one of the best big box gyms not only in California but also across the US. If you wish to join this gym, you will have to part with a $99.99 initiation fee and a monthly contract that costs $29.99. The rates are quite reasonable considering the quality of their services and equipment.
Parisi Speed School (US)
Parisi Speed School is spread across 27 states and 75 locations. As the name suggests, the facility has a program that is exclusively dedicated to improving speed. Bill Parisi founded the facility to train track athletes on speed and strength.
The gym currently offers various exercise programs that could turn around your bodybuilding career. They even have special programs designed to boost confidence among participants. That is not to mentioned that the gym is well-equipped with modern lifting equipment.
Visit it:: Parisi Speed School
Third Space City (UK)
Last on our list is this luxury gym chain whose headquarters are at St. Mark Ln, Billingsgate, London. The facility boasts 27,000 square feet of space, with a separate weights section.
Third Space also has some of the most technologically advanced equipment in London. Most importantly, the facility has a decontamination zone that clears up to 90% of air contaminants over it. That is one hell of a training environment every bodybuilder should consider visiting.
Visit it:: Third Space City (UK)
Overall
We couldn’t exhaust all luxury gyms but our list includes some of the best you can find on the planet. All the facilities highlighted have one thing in common – modernized equipment that heavily relies on technology. Their prime locations also make them popular because they not only attract the best of the best but also have access to various support services. In our next article, we shall highlight leading gyms in other parts of the world.
10 Gym Terms Every Beginner Needs To Know
The Common Gym Terms Everyone Should Know
Whenever you begin something new, there are some jargons which the experienced use that can make you feel out of place. The jargons can make you feel like everyone is in on the joke, except you.
Learning the common terms can make you sound like a pro from the first day. As someone once said, fake it until you make it. Add these terms to your dictionary and impress people around you with your knowledge.
Gym Bro
A gym bro is a guy who thinks he knows everything about bodybuilding, nutrition, supplementation and all that has to do with training. The catch is that none of his knowledge is backed by science. Use this term carefully while addressing someone as they might find it disrespectful.
Macros
Macronutrients are one of the most used words in the fitness nutrition world. Macros constitute the carbohydrates, protein, and fats in a diet. Micronutrients are their counterpart and include all the vitamins and minerals.
Supersets / Drop-sets
Supersets and drop-sets are a couple of advanced training techniques. In supersets, you perform two different exercises back to back without any rest in between. Drop-sets include performing two sets of the same exercise. In a drop-set, you drop down the weight after the first set and complete the same number of reps as the first set without stopping for rest.
Circuits
In a circuit training workout, you perform a “round” of exercises. For example, in a bodyweight circuit workout, one round would consist of 10 pushups, 10 squats, 5 burpees, and 10 lunges, all done without any rest in between the exercises.
HIIT
High-Intensity Interval Training (HIIT) consists of tough, quick, intense bursts of exercise, followed by short recovery periods. The HIIT workouts are meant to keep your heart rate up and are great for burning fat.
LISS
Low-Intensity Steady State (LISS) refers to the kind of cardio where you maintain a set pace at a moderate intensity. A long run, a walk on a treadmill or a bike ride are some examples of LISS.
DOMS
DOMS stands for delayed onset muscle soreness which is the pain you feel in your muscles a day or two after an intense workout. The soreness and pain you feel from DOMS comes from the chemicals that set off pain receptors during the repair process
TuT
As the name implies, time under tension (TuT) refers to the amount of time your muscles are under tension during an exercise. You can lower the TuT by fastening up the tempo of your reps or increase the TuT by slowing down the reps.
GVT
GVT or German Volume Training is a tried and tested training program. It includes doing ten sets of the same exercise for ten reps. The GVT program is known to build size and conditioning.
Aerobic – Anaerobic Exercises
In aerobic exercises, your body uses oxygen as a source of fuel which can keep your body going for extended times. On the other hand, anaerobic exercises are short intervals of work which improve speed and power. In the anaerobic exercises, the muscles use glucose and ATP as a source of energy.
Which of these words do you use the most? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
The Only Rules You Should Break In The Gym, You Won’t Believe Number 3
The Gym Rules You Need To Break To Take Your Gains To The Next Level
As cliché as it might sound, the rules are meant to be broken. The gym isn’t one of the safest places to be in so you need to be careful about the rules you’re going to be challenging.
If your goal is to live the fit lifestyle, you need to design your training keeping longevity in mind. We have compiled a list of so-called rules you should break to maximize your results in the gym while minimizing the risk of an injury.
Never Train To Failure
It’s no secret people love to throw around fancy words to look smart. Gym bros emphasis the fact you shouldn’t work out to failure as you might risk overtraining your muscles. Overtraining is easier said than done.
Overtraining is the state when your body can’t keep up with your workouts, and your immune system and central nervous system take a hit. Only around 2-5% of the people who workout train hard enough to hit the state of overtraining. So, don’t limit yourself and go as hard as you can in your workouts.
Avoid Cardio While Bulking
Most people make the mistake of cutting out cardio from their routines when they’re in their off-season and want to bulk up. Some of these people mistake bulking up with fattening up.
Cardio is important no matter if you’re trying to shed the extra kilos or trying to put on some size. The cardio helps in burning off the extra calories and makes sure you’re putting on quality muscle and not fat.
Perform High Number of Reps For Conditioning and Low Reps For Strength
High reps for cutting and a low number of reps for strength have to be one of the most common myths amongst lifters. Tweaking the number of repetitions you perform in a workout can’t solely change your body.
The results from the number of reps don’t work in a vacuum. Other things like your diet, training split, and the amount of cardio you’re doing will play a big role in the results you’ll be getting. Changing the number of reps can act as a shock for your muscles but it solely isn’t big enough a change for your muscles to show any significant results.
Prefer Free Weights Over Machines
This is one of the first things the gym bros tell the newbies. The gym bros argue the golden era athletes built their physiques in bare bone gyms and the fancy machines don’t help in carving an aesthetic body.
Avoiding the machines can be a big mistake as the isolation you’ll get by using the cables and pulleys will always be better than using barbells or dumbbells. Your workouts should strike the right balance between isolation and compound lifts.
Always Use A Full Range of Motion
Almost everyone, at some point in time, has been disturbed in-between a set by a gym bro asking you to perform the exercise with a full range of motion. The gym bros tell you that if you don’t follow a full ROM, you’ll not be getting any results.
On the contrary, when you follow a full ROM and lockout your elbows on the top and let your muscles relax on the bottom of the movement, you’re taking the tension off the muscles and putting it on the joints. It’s okay to limit your range of motion so there is constant tension on your muscles.
Have you ever been injured in the gym?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Gym Crush: Alice Matos
Gym Crush: Alice Matos
Alice Matos is a 32-year old Brazilian bombshell. Alice is a complete package with a shredded physique, a beautiful face, and brains to go with them. Matos started taking working out seriously when she was 25 and has come a long way since then.
Alice’s washboard abs can put many gym regulars to shame. Matos is much more than an eye candy and has shown her entrepreneurial side by building her own fitness fashion brand, Labellamafia from the ground up.
Alice is not one of the internet fitness chicks. Matos has competed in Mr. Olympia Bikini division twice and placed sixth in her second attempt. Alice Matos shows no signs of slowing down and is working on improving her physique and business and is having fun while she is at it.
Get Crushing
Alice is frequently traveling to exotic places and is the perfect person to follow for people who have a thing for beautiful scenery and mesmerizing women. Matos is also not afraid to experiment with her looks.
The world is your gym and Alice Matos is the perfect example. You don’t need a treadmill or dumbbells to workout, determination and discipline are all you need. Commit to working out and you will surely have a physique like this Brazilian beauty.
Matos isn’t the serious type. She is willing to do silly things to get a laugh. Alice is comfortable in her skin and has no problem showing it off. God bless Instagram.
When was the last time you saw someone this hot walking down the road? We’re sure many guys stopped and appreciated what they saw on this day. Alice Matos has a symmetrical physique with virtually no weaknesses.
Alice Matos is a diva and knows her fashion. Matos can pull off wearing anything with ease. She has transformed her fashion label Labellamafia from a small business to a growing brand in the fashion industry.
Alice Matos could easily be in the next Baywatch movie. We wish the Baywatch team lays an eye on this Brazilian beauty. Let Matos grace the beaches of California running in her red swimsuit.
Building a butt like Alice’s takes time, hard work and there are no shortcuts. You need to be willing to step out of your comfort zone to transform your body. Every workout, set and rep counts in this long journey.
Your workouts don’t have to be boring. If you think cardio and ab workouts are long and boring, take a friend along and do something fun. Keeping it interesting will help you stick to your goals.
When was the last time you had such an intense workout? Alice has a low body fat percentage, all thanks to high-intensity workouts like these. Switch up your training regularly to see results.
Matos is the brand ambassador for her company and features in sassy commercials like these. The Labellamafia merchandise has a new take on the gym apparel and is certainly creating waves of excitement amongst girls.
Who is your gym crush?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header and images courtesy of Instagram
How Not to be a Douche in the Gym
How Not to be a Douche in the Gym
So we had a year where all the gyms were closed, so you think we would all be more appreciative and courteous once they reopened right?
As great as it is to have gyms back again, I think some people have forgotten what it means to share a common area so I am going to go over some basic gym etiquette and unwritten rules which we should all live by:
1. Put the Weights Away
Pretty simple one to start off with, if you’re strong enough to lift it, then you’re strong enough to put it away!
Leaving a loaded bar on the squat rack is never cool, or leaving a ton of weights on the leg press machine, so put your s*** away.
2. Wipe away your Sweat
We live in a new world where hygiene is of utmost importance, so if you’ve just used a bench and left it in a puddle of sweat then grab a paper towel and wipe it off, someone else should not have to wipe off your sweat.
3. Bring your Headphones
Don’t be that guy or girl who pumps out their music on a speaker or via their phone, not everyone wants to listen to your punk rock and heavy metal lifting soundtrack. Simple solution – bring along your headphones.
4. To share or not to share…
So you’re using a machine that happens to be very popular, and someone asks you how many sets you have, don’t be that person that claims they have 20 sets remaining.
Be cool and share the machine, or at least offer to share it. It may not be ideal and they may not take you up on it, but the gesture goes a long way.
5. Put the Phone Away
Thumb day is not a thing, so if you are resting on a machine and messing around on your phone then it is fair game if someone calls you out because they want to use that machine or piece of equipment.
6. Don’t Drop your Weights
So I would assume the gym you go to is the regular gym you go to all the time? If that is the case then you don’t want to s*** on your own doorstep by breaking the equipment inside, so try not to drop your weights, dumbbells to be exact, especially from high. Dumbbells can be damaged and can break so respect the equipment.
7. Don’t be the Noisey One
There is always one person who makes an obscene amount of noise during every lift, even the light lifts.
It is fine if it is your PB, or you’re actually lifting a heavy ass load but we do not need to hear your sex groans every sinlge time. Tone it down for just the heavy stuff.
8. Sniff Before you Enter
No one likes a smelly gym, so make sure you’re not the one giving off the body odor. The simple solution here is to use a roll on, deodorant or just shower before you hit the gym. And wear fresh clothes each time, febreeze only gets you so far.
9. Don’t be the Chatty One
It’s a gym and not a social club. It is ok to take a break and have a quick chat with someone, but don’t be that person and ruin someone else’s workout by talking to them for too long. And if someone is talking to you for too long, know when to cut it short and walk away. You are there to train, not chat.
10. Using the Equipment for its Intended Purpose
It is ok to be creative with equipment and machines but bicep curls in the squat rack is never cool.
11. Don’t film Yourself
The gym is not your own personal studio, or sound stage where you can do whatever you want as you’re trying to film your workout. If you are in a public gym then it is a public space, so if someone accidently obscures your camera view because it was propped up against the wall then that is on you.
There is nothing wrong in trying to film yourself but don’t pick peak times and busy periods. Be smart about it.
This goes for selfies too.
12. Watch your surroundings
Be mindful of your surroundings,if you can see that someone is utilizing the mirror to ensure perfect form then don’t stand in front of them, don’t be that person.
Also be aware of what is around you, and don’t clutter walkways with equipment or try to do walking lunges through a crowded area, or kettlebell swings in a small area. If it’s too small to swing a cat in, then it is probably too small to swing a kettlebell in too.
And don’t shoulder press in close proximity to someone who is using a squat rack, as getting too close could mean someone getting seriously injured because you were too unaware of your surroundings.
13. It Never Hurts to Ask
If someone is near a piece of equipment you want to use, instead of just barging onto the equipment, be courteous and ask if they are actually using it. It never hurts to ask.
14. Keep Your Eyes on the Prize
You are there to train, not to hook up, so try not to ogle your gym crush. You don’t want others to feel uncomfortable while they are there so stick to using tinder or grindr to hook up.
15. Respect Gym Hours
Gym staff have a life too, so when they tell you to wrap it up don’t pretend you didn’t hear them and just continue working out.
Respect them and the hours of the gym, if you want to get in those extra reps then get to the gym earlier.
16. Wear Your Mask
If your gym is enforcing mask wearing then obey the rules, and wear your mask, as this will give the gym staff less hassle and give other members peace of mind too.
So there it is, now you have no excuse to act like a douche.
Read This To Make Continuous Progress in The Gym
Make Constant Progress With These Tips
If you have been working out for some time, chances are you know what it feels like to hit a plateau. Hitting a plateau is the feeling you get when you’re hurdling but in place of a hurdle, there’s a wall, and no matter how fast you run, you can’t pass through it.
Making constant progress year-on-year is something everyone wants but only a few get. In this article, we’ll be sharing the tricks the pros use to make continuous improvements and avoid hitting roadblocks.
Keep Challenging Your Body
You aren’t going to keep improving until you keep challenging your muscles. Every time you’re in the gym, do something to shock your body. Lift heavier weights than you did the last time, try a new training technique or triple the number of reps you usually perform.
Once your muscles get used to your way of training, it’s game over for you. A good rule of thumb should be, if you’re comfortable in the gym, you’re doing it wrong. If you follow some of the pros on social media, you’ll see them taking their bodies through grueling workouts, and that is the secret to their success.
Keep Your Recovery On Point
Most people make the mistake of underplaying the importance of recovery in their transformation. They think the only thing that matters for muscle building is how hard they train.
It may come as a surprise to some people, but the role of the right diet and recovery combined form a bigger part in a body transformation as compared to training alone. Make sure your nutrition plan and recovery schedule is in line with your goals.
Shake Up Your Routine
Following the same routine day in and day out can become monotonous. Nothing exciting comes your way if you’re leading a boring life. You need to shake things up constantly to see constant progress.
If you have been following the same diet for a long time, it might be time to try something new. Switching to a new gym or finding yourself a new training partner or a coach can be enough to spark new growth.
Expand Your Knowledge
With the advancement in research in fitness, new things are being discovered constantly. Keeping yourself updated with the developments in the sport can help keep your progress graph pointing upwards.
The more you learn, the better understanding you’ll have of things you’re doing, and ways to make them more effective. Also, knowledge is what separates the pros from the gym bros.
Take A Break
Sometimes when people are stuck in a plateau, they try to push themselves harder in the gym which can do more harm than good. Overtraining is one of the most talked-about and yet misunderstood concepts in fitness.
Overtraining can take a toll on your central nervous system (CNS) and impair your body’s ability to make progress. If you’re not successful in breaking through the overhead ceiling, it might be better to take a break and give your body time to recover.
Have you ever been injured in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements
5 Gym Etiquette Rules You Should Know About
5 Most Important Rules Of Gym Etiquette You Should Know
When some people are in the gym, they think no one is watching them. They take the gym to be a practice ground and decide to do things which they otherwise wouldn’t do outside. The gym is like any other social setting and you need to be on your best behavior.
Without you knowing it, there could be some things you do in the gym which could be a cause for trouble for the other people. If you do the right things, becoming a gym sweetheart isn’t so hard.
1. Re-Rack Your Weights
This is the basic gym etiquette most people lack. People use weights and leave them on the floor after completing their exercise. These people think re-racking the weights is the job of the gym employees and permit themselves to scatter weights throughout the gym.
While keeping the gym clean and tidy is the job of the gym staff, cleaning after you isn’t. Since you’re working out, it is safe to assume you’re old enough to clean up after yourself. Every gym should have this written on their walls –
“If you’re man enough to lift it, you’re man enough to put it back.”
2. Be Presentable
While it’s true your gym clothes have a smaller life cycle than your normal clothes, it doesn’t mean you should start wearing untidy clothes to the gym. You look at yourself in the mirror for most of the time you’re in the gym.
Looking good while working can act as a motivation. You meet many people while you’re at the gym, and you should leave a good first impression. Talking about first impressions, do everyone a favor and wear a deodorant. Stop with the homeless look already.
3. Don’t Help When Not Asked For
Broscientists have earned a name for themselves when it comes to interfering in others workouts. If someone doesn’t ask you for training tips or the right form while performing an exercise, please keep all your training hacks to yourself.
Everyone’s body is different and responds to different things. People realize what works for them after years of trial and error. Don’t think you can correct everything with your training hacks. Not to mention, no one appreciates a broscientists or his tips.
4. Ask Before Taking Equipment
If you’ve been working out for some time, there are chances you might have found yourself in a situation when someone took the weights you were using without your permission. We’re sure you wouldn’t have liked that.
Even if you find barbells, dumbbells or weight plates lying around, ask around before taking them. While you’re at it, use a towel to wipe down the equipment if you get them dirty. Doing this will add good karma to your gym life and the same will start happening to you.
5. No Dibs, Please!
Some people have the habit of blocking others from the equipment they’re using. A little sharing never hurt anybody. Not sharing is one of the most lacked gym etiquettes. Everyone is running on a schedule, always offer to share the equipment.
Since you’ll have some time in between sets, it is a great way to build new relationships. If you’re running late, you can speed up your workouts by using advanced training techniques like supersets.
Which are the etiquettes people at your gym lack? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
A Guide To Help You Set Realistic Fitness Goals
How To Set Achievable Fitness Goals
Most people fail to achieve their fitness goals because they set unrealistic expectations. As someone rightly said, if you fail to plan, you’re planning to fail. If you step inside a gym without a plan, you’ll be doing nothing more than waste your time.
If you want to transform your body but don’t know where to start, you’ve come to the right place. In this article, we’ll be teaching you how to set the right fitness goals for yourself so that you’re able to achieve your dream physique.
Begin With The End In Mind
The first and the most important thing while setting your fitness goals is that they should be quantifiable. If you want to lose weight, you should know your current weight and the exact amount of weight you want to shed.
Training to lose weight without a plan will not be as effective as having the numbers in front of you. If you want to increase your bicep size, have the inch-goal in your head. It’s okay to start with a goal and then modify it once you achieve it.
Know If It Possible
Some people make the mistake of setting such ambitious goals that they end up overwhelming themselves. The goal of losing 20-pounds in a month might sound motivating, but how will you feel when you don’t achieve it?
There are chances you’ll want to quit training when you don’t achieve your big goals. You should consult someone who has already done what you’re trying to do before starting to work for it. The right advice from a professional can take you a long way.
Set A Deadline
Many people quit the fit lifestyle abruptly. It’s because they stop training for a couple of days, those days turn into weeks, weeks into months, and months into forever. Setting a deadline for yourself will make you stick to your workout, diet, and recovery programs.
Following a timeline can instill the feeling of urgency in your training. Once you have a deadline, you’ll also get a reality check if what you’re trying to do is achievable in the given amount of time.
Tracking
All the points in the article are co-related and work in harmony. Falling off the fit-life bandwagon can also be credited to a lack of tracking. Some people have a goal, know it’s possible, set a deadline for themselves but still fail because they don’t know if they’re headed in the right direction and at the right pace.
Tracking your progress can act as the checkpoints in the path of your fitness goals. Keep checking off the smaller goals as you make your way through to achieve the bigger ones. You should track your progress as per your deadline.
Accountability
Most people give up on their fitness goals because they’re not accountable to anybody. When you decide on transforming your body, you should tell your friends, training partner or post about it social media.
Sharing your goals with people will force you to have a realistic goal in mind, set a deadline for yourself, keep a track on your progress and will keep you accountable. Being accountable to a person can push you to do everything in your power to achieve your goals and save yourself the embarrassment of failing or dropping out.
What are your fitness goals for this month?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements