Biggest mistakes people make when lifting weights

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prash_rm

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Hey there. Was hoping you people could share what you think the biggest mistakes people make when they lift weights are.

I'm not talking about any specific exercise. Just weight training in general.

But feel free to point out specific mistakes for any exercises.

Thanks!

Prashant
 
Hmm I can think of a few

General Mistakes:
Not using Full Range of Motion
Using momentum
"Bouncing" Weights
Using too heavy a weight and relying on a spotter.
Not keeping the back straight or C-backed.

Specific mistakes:
Using the entire body when doing curls.
Curling in the squat rack.
Not going down to chest on bench press (except if you're doing board press, but I have never actually seen anyone doing board press).
Bouncing the weight off your chest on bench.
Not going to at least parallel on squat.
Not bending at the hip on squat
Havin a hunched over back on squat.
Jerking the body on upright/bent over rows.
Hunched over back on deadlift.
Coming up on toes on squat/deadlift
 
LOL, Dave pretty much has it down.

I am guilty of:
Using the entire body on curls on my last reps
and jerking the body on bent over row on last reps
 
Going to failure too much

Too many upper body and/or isolation exercises
Not enough compounds and squats and deadlifts

Too much volume and not enough intensity

Not being consistant with workouts and diet

Not doing pullups and handstand pushups because they are too hard
 
dswithers said:
Not doing pullups and handstand pushups because they are too hard
Click to expand...

I am currently trying to "walk on my hands" and was just doing standard handstands against a wall earlier for as long as I could. Did a few sets I guess you would say and was holding for 45-60 seconds.
 
AZN_Dave said:
Hmm I can think of a few

General Mistakes:
Not using Full Range of Motion
Using momentum
"Bouncing" Weights
Using too heavy a weight and relying on a spotter.
Not keeping the back straight or C-backed.

Specific mistakes:
Using the entire body when doing curls.
Curling in the squat rack.
Not going down to chest on bench press (except if you're doing board press, but I have never actually seen anyone doing board press).
Bouncing the weight off your chest on bench.
Not going to at least parallel on squat.
Not bending at the hip on squat
Havin a hunched over back on squat.
Jerking the body on upright/bent over rows.
Hunched over back on deadlift.
Coming up on toes on squat/deadlift
Click to expand...

According to my physical therapist and my ortho, this isn't actually as detrimental to your squat workout. You can adequately work your legs only going to a 45 degree angle. The other problem with going past 60 degrees, the chance for injury during squats goes up quite a bit. Granted I don't have any research to back that up but I trust my docs.

other technique problems...
Going to a full extension (locking out a joint)
Not taking adequate rest between sets
Not going to an almost full extension on pull ups
 
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illiniphase4 said:
According to my physical therapist and my ortho, this isn't actually as detrimental to your squat workout. You can adequately work your legs only going to a 45 degree angle. The other problem with going past 60 degrees, the chance for injury during squats goes up quite a bit. Granted I don't have any research to back that up but I trust my docs.
Click to expand...

You are in a way correct. As there are such things as quarter squats that can be effective for some goals.

However, I tihnk parallel is far more effective than a limited ROM squat. THis is however one of my biases because most people I know put on way more weight than they are good for and do squats with horrible form.
 
illiniphase4 said:
According to my physical therapist and my ortho, this isn't actually as detrimental to your squat workout. You can adequately work your legs only going to a 45 degree angle. The other problem with going past 60 degrees, the chance for injury during squats goes up quite a bit. Granted I don't have any research to back that up but I trust my docs.

other technique problems...
Going to a full extension (locking out a joint)
Not taking adequate rest between sets
Not going to an almost full extension on pull ups
Click to expand...

I agree that you can still get benefits from going parallel, but recently from my own experience i have to agree going ass to calves is MUCH better. It felt so much more intense, and felt like i was working more muscles, i could actually fell my ass muscles getting worked
 
glute ham raise ! my ass exploded since i started doing those !!


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on a more serious note lol
people doing way too much chest/not enough back and creating huge shoulder problems (neanderthal effect etc)

i did this when i was first starting out
 
i think this is a mistake as well..but im not really sure..so correct me if im wrong ya?

i read somewhere that ideally, the maximum number of standard pull ups someone can do with their own body weight is supposed to be the maximum number of reps the same person can do on the bench press with a weight equal to your body weight.

Cuz if not followed, the person could be a candidate for shoulder problems. Is that true?
 
prash_rm said:
i think this is a mistake as well..but im not really sure..so correct me if im wrong ya?

i read somewhere that ideally, the maximum number of standard pull ups someone can do with their own body weight is supposed to be the maximum number of reps the same person can do on the bench press with a weight equal to your body weight.

Cuz if not followed, the person could be a candidate for shoulder problems. Is that true?
Click to expand...

I also believe this is correct, though I don't have any sources. Otherwise you have an inherent muscle imbalance that can cause injury or postural problems.
 
that's interesting. Would it be okay if you could do more pullups than benching your weight? I can see how that might be bad the other way around.
 
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