10 annoying things members may do in the gym. 2013

1.  “Dude, you should just walk instead.”   Running on the treadmill with heavy feet is annoying.   I won’t get into the details on how running heavy is bad for your knees and hips, but wouldn’t you feel awkward if you were the only person out of dozens making this excruciating pounding noise?
2. “No thanks, I’ll pass on your fungus.”   Not wiping your personal excrete after the use of a machine is rude.  Your mom does not work here, and if she did she’d make you clean it up anyway!
3. “Boom-badda-boom! Yeah did you hear that?  Did you hear that 400 lbs buddy!  I don’t care if you didn’t see it, I just care if you heard it?”  There is a place where you drop weights and a place you don’t.  If it’s a private, powerlifting or Olympic gym please DO drop your weights, that’s fine.  However if you are in a more crowded personal environment, it’s the loud unexpected noise that becomes the distraction for others trying to lift with proper form.  It spoils concentration to others while lifting intense reps.  Also, most gyms do not have the proper space for powerlifting, have you ever dropped a heavy dumbbell and it began to roll towards someone’s toe?  “NO!!!”
4.  “Damn it! I searched the entire gym and still can’t find any 20 pound dumbbells!” Putting away your weights in the correct place will make life so much easier for others, c’mon guys. Also, don’t grab several dumbbells for yourself and hog them.   Those things you call “Drop-Sets” aren’t there other ways you can do them?  And here is my personal pet peeve;  I weigh between 135 to 140 lbs, and I lift pretty heavy, more than most dudes that weigh over 180 pounds, BUT I re-rack my weights 95% of the time along with other weights that I didn’t even use.  While most guys are too lazy to do that themselves even when it’s lesser weight to return to the racks!
5. “Is that girl/dude still on that machine?!, “  Don’t hog a piece of equipment, sit too long and text while someone is waiting.  I admit, I’m guilty sometimes!  But I’m learning to look around to see if anyone is thinking about using the equipment I’m on.   Sometimes you will see someone glance at you, maybe they are checking you out? Maybe you have a chocolate smudge on your face from that bar you have just ate?  OR MAYBE that person that glanced at you is planning to use that equipment next?  Go figure!
6. “Wow good job, you got my attention, you’re the greatest, now can you please go over into that corner and do that what-ever-you-call-it exercise.”   Don’t get me wrong there are unique exercises that are worth ‘showing off’ but don’t make up stuff and do your promotional dance in front of us.
7. “Finally, an available treadmill!  Wait…. What’s that smell?!”  No further explaining needed.
8. “Is it okay if I work in? Oh sure! Just after Paul, Jenn, Jerry and Mike get their set in too okay? “ Asking to work-in when there are already 2 or more people already working-in is just wrong.  There’s gotta be another piece of equipment you can use.
9. “OMG, she’s in my space!”   Specifically for group class people;  NO. You do not own a particular space in the group class room.
10. “Nice set bro.  Now stick two more 45’s on there and let me show you how it’s done.”  Lift heavy, and challenging other gym mates is fine, but wouldn’t it be logical to spend time encouraging gym mates not insulting them.  You may feel like the alpha-male in the gym now, but don’t underestimate the small guy next to you.  There is this saying in the music business that can be applied here, “Be nice to the people on the way up, because eventually you may see them on the way down.”  If you choose to inspire and be humble about it, perhaps you will embed a respectable image that may last a lifetime.

– John

Strategy for Building Size

For building size, scheduling an effective weekly split routines requires some planning. When you read this article try to understand WHY these routines are effective. HINT: Brief yourself with anatomy and learn muscle origins, insertions of each major muscle group http://www.bodybuilding.com/fun/top-3-muscle-building-routines-max-muscle-gains.htm

BREAKING THE PLATEAU – UNDERSTANDING F.I.T.T.E

For exercise beginners, weight training twice per week and perhaps two 30 minute sessions of cardio can deliver results.  Unfortunately, our bodies adapt very easily and within a few weeks this type of effort is not enough to make a significant change.  As a person gets stuck in a plateau an appropriate method is to implement the FITTE method into their program.   If you change 3 of the following procedures below perhaps you may break that plateau!

Is it okay to do Biceps and Triceps in the same workout?

“Is it okay to do Biceps and Triceps in the same workout?” Answer is both Yes and No. Yes, if you are lifting at moderate intensity and plan to loosen up the muscles afterwards. NO, if you are lifting heavy within the 6 to 8 reps failure range. The biceps and it’s counter muscle the tricep oppose each other during movement. When both muscles have been trained intensely in the same workout, contractions in both muscles may occur simultaneously. This is common during physical or recreational sports where motor units miss-fire resulting in hamstring tears. Thus tricep or bicep tears during weight lifting. Look up ‘Reciprocal Inhibition’ for more detailed information.

Cyclists

To cyclists. Learn how to cross train those legs with heavy deadlifts, squats, leg extensions and leg curls. I myself have seen significant improvements with short climbs and full speed sprints!

Recovery

Anxious people want to workout more but need to understand that recovery is part of your workout! Exercising the same muscle groups too often may improve endurance but this is not the proper method to develop dense muscle; dense muscle and not necessarily big in size. Remember muscle helps you expend more fat and calories everyday!

Chest or Back Day?

Chest and Back day? What muscle combinations should be trained on the same day? If your goal is muscle development many combinations will work. A simple rule of thumb; is today’s workout should not exhaust muscles that are related to primary movements that will be pursued within the next day or two.

Over-analyzing Numbers on the Scale

Don’t analyze your progress by numbers on the scale. When you learn more how sodium, water and potassium functions within the body, you will understand that an increase OR decrease of 2 to 4 lbs on the scale may be meaningless. (Based on a 120 to 150 lbs person) Thus, muscle gains, food, and your scale may contribute to inaccuracy. Frequently track your strength on how much you lift versus reps, your endurance and measure your waistline along with other circumferences.

Cardio Before or After Lifting Weights?

Cardio before or after lifting weights? If your weight routine will be anaerobic; either moderate to heavy lifting or high intensity that spikes your heart rate up and down, do cardio AFTER. If your weight routine is going to be circuit training or aerobic thus non-stop exercises that create a more steadily heart rate; do cardio BEFORE.

“I began training weeks ago so why I haven’t seen significant changes in my weight?”

If your waistline increased or remains the same then most likely you are eating too much.  If your waistline or other circumferences on your body are smaller, good job!  Don’t throw your scale out the window just yet, continue reading and I’ll explain why.  To achieve weight loss, weight gain and/or fat loss we need to refer to scientific facts.  The theory “law of thermodynamics” simply emphasizes  Calories consumed subtract Calories expended equals weight loss.  However for this statement to be entirely true you must have accurate starting attributes.