M.E FEATURE
DO...
WHAT YOU DON’T
LIKE TO DO
We all have those exercises we don’t like
doing – be it pull-ups or those dreaded
barbell squats. It is natural to avoid doing
the things we aren’t naturally good at,
but in doing so we end up missing out
on a serious opportunity for growth. The
potential for gains are much greater
when working our weak points than it
is when working our dominant physical
attributes. So do the exercises you don’t
like doing, and do them often.
DON'T...
DO EVERY-
THING
There is a load of
information out there
about what exercises you
should or should not do.
For instance, some experts
say that the behind-the-
neck shoulder press is
considered unnatural
and not safe to perform,
and that it must be
replaced by the military
press instead. The same
argument can be used for
an array of other exercises.
The truth of the matter
is that you don't have to
do everything, just stick
with what works best for
you and your body.
DO...
BREATHE
Breathing is an essential
part of training with
weights. Breathing
is necessary for the
delivery of oxygen to
your muscles and to
enable you to work at
full capacity. Inhale
deeply in the eccentric
phase of a lift and
exhale forcefully in the
concentric phase. A
powerful exhalation can
also help you generate
more force during
heavy lifts.
20
Muscle Evolution
DON’T...
LET YOUR EGO RULE
YOUR DECISIONS
Leave your ego at the door when you go to the gym. If you train
using sloppy technique and form in an effort to lift more
weight you will only end up with sprains, strains, fractures and
other injuries. These could hamper your weight lifting efforts and
ultimately ruin your goal of becoming bigger and stronger. It is
better to lift with optimal technique than heaving huge weights to
appease your ego. Don’t be impatient and increase the weights you
are able to lift gradually. Rome was not built in a day.
“ HOLDING THE DO...
BAR WITH A STAY LOOSE
WHITE-KNUCKLE
GRIP WHILE
CLENCHING YOUR
TEETH WILL ONLY
LEAD TO THE
EARLY ONSET OF
MUSCLE FAILURE.”
DON’T...
FORGET TO REST
Don’t feel guilty if you need a lay-off from
the weights. A short break now and
then can revitalise waning motivation
levels. While the fear of losing gains in
size and strength are always there, short
lay-offs of 10 days or less are too short to
cause any significant loses. In fact, they’ll
probably do your mind and body more
good than harm. M.E
Don’t tense up when you
are working out. While it is
important to focus on the
muscle group you are working
on, holding the bar with a
white-knuckle grip while
clenching your teeth will only
lead to the early onset of
muscle failure. Stay loose by
relaxing the muscles you are
not working on and focus on
the ones you are. By doing this
you will move more efficiently
and will have more energy,
which ultimately leads to better
results in the weight-room.