Owner`s manual

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1. Lack of Adequate Warm-Up and Inadequate Flexibility

A warmed muscle is a more ﬂexible muscle that’s better able to lift heavier weights and work in a full range

of motion. Those warmed muscles also greatly reduce your chance of training injuries.

2. Improper Form

The use of improper form is a good way to keep you out of the gym. Not only does improper form cause

injuries, it also doesn’t allow for adequate muscle-ﬁber stimulation.

3. Too Much Weight

Overloading the muscles is a good way to promote muscular growth, but packing on too much weight can

cause a snowball effect of improper form, injuries, and down time from your routine.

4. Not Enough Weight

Not lifting enough weight will prohibit the stimulation necessary for muscular growth. Keep challenging your

self to lift heavier weights on a progressive basis always maintaining proper form.

5. Not Enough Rest Between Workouts

If you’re still sore from your previous workout, you don’t have to go back at it just because it’s your

scheduled day. Give your body an extra day off to fully recover so when you return you will be able to

give 100%.

6. Overtraining

It’s not how much time you spend working out, but what you accomplish that really matters. Try to keep your

resistance workouts within 45 to 60 minutes per session.

7. Poor Diet and Supplementation

Eating the right combination of foods, along with good supplementation, will greatly promote your success.

Make your diet 50 percent carbohydrate, 35 percent protein, 15 percent fat, and take a good multivitamin

and protein / carbohydrate supplement. Don’t forget the water- at least 80 ounces a day! Hydration is critical.

8. Stale Routines

Your body adapts very quickly to the demands placed upon it. That’s why you should have a variety of

exercises and routines that you can do. To keep your body growing, you’ve got to keep it off-guard.

Changing your exercises and routines is a sure way to do it.

COMMON TRAINING MISTAKES