The benefits of strength training has on our body are numerous, and in our athletic performance, whatever our discipline, too. Therefore, it is important to make a good planning of our strength training and we must try to avoid some of the common mistakes.
First, we must realize that the main objective of our strength routine will gain strength, not hypertrophy, albeit indirectly, if the diet is calorie, generate muscle mass. Do strength routines are the best option to gain muscle mass? Probably not, in this article we explain it better: making only strength routines to gain muscle mass.
Explained all of this, then we detail some of the most common mistakes that you see in the gym when performing workouts focused mainly to gain muscle strength :
Incorrect Periodization: there are multiple ways to plan our routines force, can be performed for 3, 4, 5 or even 7 days but prior to this we have learned well how to plan our routines adjusting well different training parameters: volume, frequency, intensity.
Insufficient rest between sets and exercises: when we move from a hypertrophy routine (usually between 6-12 reps with breaks of no more than two minutes) to a strength routine, we usually have little patience for meeting breaks. The average break strength routine should be between three five about training to be truly effective.
Improper training intensity: if we train hard properly, we must have patience. When we increase the frequency of our training, we must follow a proper intensity. We can not train every day with close to 90% of our RM pesos as overload our Central Nervous System (CNS) and not achieve progress.
Inadequate training volume: usually when we train hard, we should not choose more than three basic multi-joint exercises: bench press, squat, deadlift, military press, and backgrounds, dominated, rowing.
Expect congestion: when we started doing strength training, we worry that we have not done a proper training, because, generally, one occurs less muscle congestion in relation to specific training for hypertrophy.