Strength

Functional Exercises

GROUP ONE:Wide-Grip Chin-UpsDumbbell LungesDumbbell PulloversGROUP TWO:With Swiss Ball:Oblique CrunchesOne-Legged Push...

The Effort Equation

Our program will lead you in and out of the above heart-rate zones, based on your maximum heart rate (MHR). These intensities should also correspond to your own perceived exertion.

Going Solo

Lifting aloneNot only is it hard to motivate yourself to train alone and push yourself during workouts, it’s also dangerous to lift heavy weights without a spotter.

Going Light

You're not working hard enoughWeight lifting should be intense. Don’t do a set, talk to your buddy, then go back for another set. “You’ll see much better...

Avoiding the Obvious

People avoid doing the things they're bad atCan’t do pull-ups? Don’t avoid them; that will just create an unhealthy asymmetry in your body that could lead to...

Overindulging Endurance Runs

Too many long runsPounding the pavement is great for your heart, but doing too much can tighten muscles and decrease the flexibility you need to lift properly....

Feeling Self Conscious

Avoiding the gym because you’re weak“Here's a secret for anyone who didn't grow up in a weight room,” says Shaul, “those big guys don't care how...

Lifting Tired

Starting a workout tired.You won’t be able to perform to the best of your abilities. You won’t see results....

Avoiding the Olympic

Skipping the Olympic lift“No other movement involves as much pure athleticism,” says Bergeron. “Strength stamina, speed power, accuracy, agility are all...

Rambling Through Workouts

Going to the gym without specific goals“If you don’t have a goal, there’s really no motivation to work out,” says Bergeron. “You walk around...

Isolating Individual Muscle Groups

Exercises that isolate muscle groupsLifts that isolate muscle groups—exercises like hamstring and bicep curls—aren&rsquo...

Fearing Injury

Fearing injuryStatistics show that playing basketball, soccer, football, and skiing all have much higher injury rates than weight training. Don’t use the possibility...

Ignoring the Deadlift

Skipping the deadliftThe thing humans do more than anything else? Pick things up. The deadlift trains that movement so that you prevent injury when, say, you go to grab...

Rise of the Machine

Using machines“In the real world you don’t do anything sitting down,” says Rob Shaul, the owner of Mountain Athlete in Jackson Hole, Wyoming. “You...

Wearing the Wrong Footwear

Wearing the wrong shoesWhen you lift, the rubber in your running shoes compresses, throwing off your balance....

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