Who wants a bet that more women will read this blog than men, especially those men who think they know everything when it comes to training in the gym, those men who think they are gods amongst mortals, we all know who they are. You may even recognise that person in your circle of friends, maybe you are that person?
Men, a lot of you may be thinking that you know what to do in the gym, some of you may think that you haven’t a clue but you’ve seen those massive guys in the gym throwing weights around, so you may as well copy them and hope that in 2 weeks that you’ll be as big as them, because you know ‘DEM GAINZ!’
Most of the time in the gym I’ve tried to speak to guys who are just throwing stuff around and being the big I am. I’ve approached them and tried to direct them on form, to help them get better ‘GAINZ’ but they just look at me and you can see it in their eyes, ‘Who are you and how dare you correct my form?’. It’s as if they don’t see the Personal Training uniform, they think they know better and that the workout off YouTube is all they need (who needs qualifications and study anyway??). The weird thing is, I’m not charging them and I’m not pushing a hard sell, but they look personally offended and as if I’ve asked for thousands of pounds but in truth I’m just trying to help them not get injured so they can train for longer.
Men in the gym seem to have this weird ego, they think because they can lift the 40’s or the 50 kilo’s (with bad form) that they rule the gym. They walk around like they own the place, they have permanently pissed off looks on their faces and their attitude towards the staff, the gym and other members is damn right rude. They think they are the kings but they are one of the BIGGEST problems in the gym, they are the first to moan if the gym is untidy, will be the first ones to leave the free weights all over the floor and then moan on social media about those kids who leave stuff out and have no respect for the gym. They throw heavy weights around, crash weights on machines and unfortunately the other men copy them, all because they are bigger and they think to look like that you need to act like that. In some gyms you can do that, but not in 90% of the regular gyms.
Men, you make gyms scary places for other members, you make everyone think to get ‘swole’ you need to go super heavy, fuck technique, just get to those big weights as soon as possible. You put women off the free weights sections, with your staring, posing and constant need to impress. You scare off that new guy who’s shy because you laugh when they pick up the 6 kilo’s or the guy who uses a pad on the bar to do squats because he’s hurt his neck. You do not know their story and they don’t know yours, but we all know which one comes out looking like the idiot or bully.
Men, you seem to have forgotten, you started at the bottom having not lifted a weight and you should be more considerate of the other people in the gym. You should be reigning in your shitty attitude to the gym, other members, the staff and quite possibly to your own life too. You might even start finding that people are nicer to you, that the world suddenly becomes a brighter, more positive place and maybe even other people may give you the respect and attention you so desperately crave.
Or quite simply, sort out your shitty ego because you are the biggest problem in the gym, you cause your own negativity to follow you around, you most likely blame the world for it’s attitude towards you and but you do not seem to realise that you are fucking it up for everyone else, with you ego trip and fuck’em attitude.
Oh shit, I’ve started ranting again, I should get back on topic before I get too deep. Below I have laid out some of the most heard men’s workout myths that I’ve heard in the fitness industry and mostly from the mouths of men, who are fueled by ego;
MYTH 1: YOU MUST LIFT HEAVY TO GAIN SIZE:
Programs like German Volume Training, German Body Comp, and 8×8 workouts work so well because of the fact that adding size is really a product of simply exhausting muscle fibers to completion, and then making sure your nutrition is good to aid adequate recovery.
What these programs share in common is the fact that heavy weights are not a factor for any of them. In GVT, for example, the load being lifted is typically around 65-70% of one’s max effort. That’s atypical of a classic size program, where weights of around 80% are generally used, often for sets of 8 to 12 reps. When we wrap our mind around the “fully exhaust the muscle in question” concept, however, it becomes clear that the main variable we need to manipulate is the rest interval.
Our muscles will remain fatigued if we simply don’t give them enough time to rest during a size workout. You can do a dumbbell shoulder press for 4 sets of 10 reps with your 10 rep max, using 3 minute breaks in between, and will have performed 40 reps in around 15 minutes. Or you can perform 10 sets of 10 reps with 70% of your 10 rep max with only 1 minute rest between sets. In 20 minutes, you’ve just done 2.5 times the work, and completed 100 reps. In terms of cumulative weight lifted, let’s say your 10 rep max is 25 kilo’s, for the sake of argument. In the first example, you’d have lifted a total of 1,000 Kilograms (25kgx10repsx4sets). In the second example, with the lighter load (which would be 17.5kg, using 70% of the original weight) you’d have lifted 1,750 kilograms – AND rested less while in the process of doing so. What do you think you’d be more fatigued from?
Long story short – Volume, intensity, and rest interval are what characterise a size program that can facilitate growth. If you’re looking to get big, make sure you’ve got your foundation of strength and technique, and then apply this idea to your split routines.
See those guys just chucking those weights around using their ego’s may not be getting the growth they really want.
MYTH 2: NO PAIN, NO GAIN:
Lots and lots of gym goers or lovers of fitness think that you need to be in pain to gain. It’s a saying that has stuck around since the 80’s, T-shirt’s are produced and guys will use it to try and encourage other guys to do another another rep but is it actually doing you more harm than good?
A little soreness after a workout is perfectly normal, sometimes you may even feel hardly any soreness but being unable to walk for days after a workout or unable to lift a pen is not good for you. If you have trouble doing everyday tasks because you’re sore from a workout, you may have over-trained and need to take a break.
MYTH 3: YOU CAN SPOT REDUCE FAT:
You have a little belly, or you have a big belly, you have fat arms, or your bum hangs down your legs and you want to get rid of them. So you go to the gym and do loads of squats, you keep smashing out bicep curls or hitting out crunches. But it doesn’t matter how many reps you do, they won’t help reduce fat in that area. No ifs, ands or buts.
All you can do is reduce overall fat by following a calorie-controlled diet and working out consistently. Eventually, that flab on your arms, your legs or around your waist will disappear and be replaced by lean muscle – all you need is patience.
MYTH 4: GYM WORKOUTS ARE SUPERIOR TO HOME WORKOUTS:
This really depends on your lifestyle. A gym may be a better option if you don’t have the budget to buy workout equipment, but home workouts may be better for those on a tight schedule. One advantage that home workouts have: proximity to the kitchen. This makes it easier to get your post workout meal in.
MYTH 5: IF YOU ARE NOT SWEATING, YOUR WORKOUT SUCKS:
Sweat is just your body’s way of cooling off – it’s not really a measure of workout intensity. Walking for an hour may not cause you to break much of a sweat, but you’re still burning calories and getting cardiovascular benefits.
MYTH 6: YOU NEED TO FOLLOW THE MASSES OR THOSE MASSIVE GUYS IN THE GYM
If you’re reading this, you’re likely someone who’s showing interest in training above and beyond your typical meathead. I encourage you to continue doing so from good sources, as you’ll notice many stark contrasts to what’s popularised in the fitness industry or with the ego guys in the local gym.
As you learn more, you’ll realise that there are many topics that are either avoided altogether, or adjusted to tickle the ears of the common folk but if you follow the direction above, steer clear of these myths and you’ll be on the right track towards a better looking (and healthier!) body.
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