Page 57 - Muscle & Fitness (February 2020)

F O R M C H E K T R A I N
By Joe Wuebben

IGNORING
MOBILITY AND
CONDITIONING

MISTAKE NO. 5

7 STUPID WORKOUT

MISTAKES TO AVOID should be in and out of the
gym in an hour, with warmup,
cooldown, and a good lifting
session,” says Jason Ferruggia
This month, we’re not correcting a single of Renegade Strength and

move—but your entire approach to training. Conditioning.

e see it all the time: men behaving badly in the gym. MISTAKE NO. 6
Their screwups—focusing too much on their “mirror OVEREMPHASIZING YOUR
muscles,” ignoring body-weight exercises—are usually BEACH MUSCLES
well-intentioned but can translate into hundreds of Overdeveloping mirror mus-

W wasted hours. Here are seven blunders to avoid. cles (pecs, abs, biceps, quads)
can lead to imbalances and
MISTAKE NO. 1 tend to be gymnasts and injuries. “Work on the poste-
LACKING A PLAN wrestlers, who can lift their rior chain—rear delts, ham-
It doesn’t matter if you write it body weight,” says Carolina strings, lower back, neck,” says
on paper, save it in the cloud, Panthers head strength coach Kenn. Try kettlebell swings,
or memorize it. Without a Joe “Big House” Kenn. “If a guy Romanian deadlifts, glute-ham
plan of action, your session on our team can do pullups or raises, and face-pulls.
will be half-assed, lack inten- chinups, we always advise that
sity, and deliver few, if any, instead of a machine exercise.” MISTAKE NO. 7
tangible gains. DOING TOO MUCH

MISTAKE NO. 3 ISOLATED CORE WORK
MISTAKE NO. 2 TAKING EVERY For the core, add one to two
NEGLECTING BODY- If you do everything to full isolation moves (planks,
SET TO FAILURE
JA M E S M I C H E L F E L D E R Can’t do as many pushups muscle fatigue, you can limit for larger body parts. Great for
crunches, dead bugs) to moves
WEIGHT WORK
the core: front squats, deads,
gains, burn out mentally, and
as you can reps benching
your body weight? Do more
standing (not seated) over-
get injured. In general, take no
head presses, bentover rows,
more than one to two sets per
of the former. “The strongest
and Turkish getups.
athletes pound for pound
move to failure.
5 5
F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S