Look at your biceps
You can’t focus on them unless you look at them? This is the problem with gym mirrors; it takes out the emphasis on coordination and the mind muscle connection.
Actually, that habit that most guys (and some ladies) have might impair and a risk of injury. Having the proper straight back and head up posture can save you from pulling a neck muscle, the most common injury while doing bicep curls.
One little injury can lead to big problems in the long term. Let’s get technical for a minute.
The sixth cervical nerve can, like any nerve become dysfunctional due to trauma and/or degradation causing problems with muscle atrophy and tendinitis. It is involved in the innervation of a number of muscles in the rotator cuff and distal arm including
Subclavius, Supraspinatus, Infraspinatus, Biceps Brachii, Brachialis, Deltoid, Teres Minor and major, Brachioradialis, subscapularis, supinators just to name a few.
In a study[i] comparing before and after manipulation of the cervical spine, Patients with limited cervical range of motion showed significant inhibition in their biceps muscles. Significant dysfunction in biceps activation was evident in patients with chronic neck pain, indicating that this muscle group cannot be used to the full extent. Spinal manipulation decreased muscle inhibition and increased elbow flexor strength at least in the short term.
Keep your head straight, look in front and save your neck. So the lesson here is prevention. Avoid being cracked if you want to get jacked.
Weigh yourself before and after training
They are usually the same as those who do first thing in the morning, and at the end of the day as well. Here is the start of the obsessive compulsive weighing spree.
Water makes up 65 to 90 percent of one’s weight, and variation in water content can vary by as much as ten pounds or more from day to day,” says Jeffrey A. Dolgan, a clinical exercise physiologist at Canyon Ranch in Miami Beach, Fla.
‘’A person’s scale mass is a combination of muscle, fat, bone, the brain and neural tract, connective tissue, blood, lymph, intestinal gas, urine, and the air that we carry in our lungs. Immediately after a workout routine, the percentage of mass in each of these categories can shift as much as 15 percent. Intense workouts cause variability on the scale due to factors like hydration status, inflammation from muscle damage repair, even the amount of intestinal by-product or urine and blood volume’’ Dolgan says.
Here you go, it’s just one habit you can get rid of to get more time doing something more productive.
Stop being so strict
Practice doesn’t make perfect but perfect practice makes perfect. People love doing stuff they master perfectly and that they look good doing it. When they try something new, 90% of the time, they give up without giving it a fair try, meaning keeping it for a few workouts.
But then, there is the perfect trainers and trainee. They focus so much on technique that they forget that the way to grow and get jacked is to use heavier than they are able to do. 5% more every workout, even 2% will challenge you and get you jacked up, over time, with patience, like it should be. I know, technique will not be perfect, but if you pull a few faces, strain or cheat a little, it won’t kill you. You might have more risks of injuries, but again, no one had impressive gains by staying in their comfort zones.
Browsing (on your phone) in between sets
It kills momentum and your beast mode. Unless you really have to take your picture to prove you are ‘’on’’. I remember when we went to the gym, we didn’t have to tell anyone, push hard and bust our asses and did not care one bit if people knew or not. I remember when people came up to you after your workout and tell you that your workouts looked great because they actually saw you do it, not post it as a status. Actually, that’s I got my first clients, I was 16.
I trained at this little gym owned by a mother and son, who really, and I mean really, looked like they had to start training because they visibly never set foot in a gym, except this one. They won some money and decided to invest it into…a gym. It was old Atlantis Machines, which were still the best ones available at that time, free weights and barbells. No mirrors, dirty, dusty and looked hardcore. It was the first gym membership my father paid for me, even though I was underage, they let me do it, probably for money reasons. I soon became the ‘’regular’’ and got to manage the gym about a year later. Learned many lessons, training and business wise. Trained like the old school Arnold and Zane, at least 2 hours a day after school, then trained some people and worked the floor. Loved every minute of it.
I had no phone and social media to show ‘’how good I was’’. All I had to do is work and show people what they had to do, take care of them, show them, teach, the little that I knew. They came because I spent time in the gym. I became the gym. Learned from the old guys, the bodybuilders and they never hesitated to refer me people they did not want to deal with. When I trained, I trained hard. When I worked, I worked hard and showed my passion. That’s how I made my publicity, that’s the only way I could. No selfies or beastmode status.
[i] Suter E, McMorland G. Decrease in elbow flexor inhibition after cervical spine
manipulation in patients with chronic neck pain. Clin Biomech (Bristol, Avon).
2002 Aug;17(7):541-4. PubMed PMID: 12206946.