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The nine mistakes to avoid to improve your workouts and achieve your goals

We all started something one day, we were all a beginner, we all made mistakes. Some are beneficial to learning and others represent a danger or even a dead end that stops progress and sometimes completely demotivates.

It is rather the latter that I will talk about in this article in connection with the Street Workout, or rather with bodyweight training in general.

After contemplating my modest journeys, with its own set of mistakes, I created a little best off of those that could slow down the most, or in any case a list of some tips that I would have liked to know and apply when I started there a few years. Moreover, if you already have a good level, then first of all, it will perhaps bring back good memories to you and I also encourage you to share in comments your best advice for all those who will read it and to whom it can be useful.


They are ranked in order of importance, but it remains rather vague and subjective. There are some that should be seen before the following ones, as they are connected. But hey, anyway, they will pass.



Mistake # 9: Neglect his hands



So we start with the ninth error which is to neglect your hands and which is separated into two parts: the first is the grip, which will be extremely important in this discipline, and you do not want it to limit you. too long. When you want to do pull-ups you will already have enough to do with your back and arms, you clearly don't want your hands to go down first.

Besides, I remember very well, at the very beginning, I had a lot of trouble with it and I was very impressed when I saw someone who managed to hang on one hand, knowing how much I was struggling with two.

So if this is your case, I would advise you to consciously train her until she no longer limits you. For example, simply by adding sets of maximum tone in suspension at the end of workouts.

The second part of this error is the skin, and more specifically your calluses. When you put your skin in the sun, it is forced to adapt to protect itself and therefore it becomes darker. When you spend a lot of time clamping bars, it will also feel assaulted and it will harden accordingly in strategic areas of the skin. If you don't do too much freestyle or movements where your hands are spinning around the bar a lot, which can literally tear them without warning, I recommend against putting on gloves which will get in the way more than anything else. And while I think you should rather be proud of these symbols from your regular work, you should still take care of them a minimum so that they don't get too big and tear suddenly. For that, two solutions: either file them from time to time like me, or cut them when coming out of the bath when they are all soft.



Mistake # 8: Do not differentiate between the force with bent arms and that with outstretched arms



So there is a small transfer from one to the other, but it is minimal, which implies that you can quite manage to hold a position with the arms barely bent, but that becomes impossible as soon as you stretch them completely, which is moreover an essential characteristic of almost all isometric figures.

Again, it was an important discovery for me who came into Street Workout from the fitness and weight training I have practiced a long time before.

All this to realize that despite my intermediate performance in bodybuilding, there was plenty to start from the beginning. And this will be the case for many athletes who have never done gymnastics or another sport that requires that. You will have to learn to fight against your brain which will really want to bend its arms on its movements. And we can't blame him because it's much more natural and effective, but we'll have to make him understand that it is otherwise.



Mistake # 7: Forget that some fundamentals don't change



The parallel is easy to draw here with classical weight training, where it is quite well known that progressive overload, that is to say the fact of continuously adding more and more weight to the exercises, is absolutely necessary to progress and gain. in strength and muscle mass. Let us take the example of the skin which is forced to adapt in order to protect itself. If all of a sudden, you spend two hours in the sun every day under the same conditions. Are you going to sunbathe? Probably. Are you going to keep tanning forever? Certainly not. The skin will darken just enough to withstand those two hours of daily sunlight. And if you want to tan more, you're going to have to stay in the sun longer, and there are times when it hits harder, etc.


The body is an incredibly efficient machine. He will never adapt beyond what you impose on him. And that's why you must continually make your workouts more demanding to force a change.

The other very important principle is the nature of the changes you force depending on how you train an exercise. The heavier or more difficult the exercise, the less repetitions you will be able to do. And as you can see from this chart, this choice is very important depending on what you are looking to improve on, no matter if you are building muscle with or without equipment.

To finish with a small example, often enough by default in people's heads to progress in the bench press, it's not complicated: we add weight little by little on the bar for as many repetitions. And to progress at the push-ups, it's not complicated either: we will simply do more and more afterwards. And there, you understood it with this table, these two ways of progressing and are in fact not at all equivalent. And it may be because of this kind of reasoning that push-ups or most basic bodyweight exercises have a reputation for being only good for beginners or for warming up. And that's why understanding the different ways to vary the difficulty of these exercises is very important.


And what a coincidence that the 6th mistake is not to use progression, that is to say more and more difficult exercises to reach a final variation.



Mistake # 6: Do not use progression



Because yes, simply trying to hold the figure that makes you dream is possible. But when it's still way too hard, the risk is mostly to catch a lot of frustration and injury. To do this effectively, there are several fundamental bodyweight progression methods to choose from.

To summarize a few here, if you want to stop the jumps in difficulty between two exercises a little, you will have to learn, among other things, to play with the lever of your body, with the distribution of your weight on different muscle groups and point of view. support, just like modifying your weight, which in my opinion deserves its own mistake.



Mistake # 5: Persist in using only your body weight



Because here it is, just because one day you tell yourself that you want to start training for bodyweight that like that, overnight, you no longer have the choice or the right to use weights or material. Don't worry, you haven't joined a sect. On the contrary, even if the goals are pure body weight, it would be a shame to deprive yourself of everything that will help to get there more quickly and efficiently. By definition, relieving yourself of a part of your body weight will be a fundamental way of making the exercises more accessible so that you gradually get stronger until you get the final movement. And to do this, we will often use elastic bands of different resistance which are very effective at that. In the other direction, of course, adding weight to an exercise, especially one that is not very technical, is one of the best ways to gain raw strength that will be used everywhere, just like in muscle mass in the same way as in bodybuilding. indoors. I can only advisestart to gradually weight the pull-ups and dips as soon as it is possible to chain ten in a row, it will pay dividends on everything else.


Moreover, this last note allows me to pass smoothly to the 4th error which is to forget the basics.



Mistake # 4: Forget the basics



By that I mean that even with all these ingenious progressions to get the advanced figures that interest you, you should not give up on your first loves: push-ups, pull-ups, dips, squats and their small variations.


These exercises, you should already go over them well at the beginning, because they will help a lot to consolidate the joints which adapt much less quickly than the muscles, which will be able to avoid a lot of injuries afterwards. But even at a higher level, in my opinion, it's not good to just focus on strength, for example with advanced tricks. I personally was guilty of this. And yes, indeed. And since then, I have been very careful now to always keep specific sessions for muscular endurance during which I club all the bases well as they should over and over again.




Mistake # 3: Not following a specific routine or program



And we are now in the top 3! Starting with an error that penalizes a lot of beginners.

During your studies to pass tests and exams, you follow a prescribed schedule during the year and probably have developed your own method to make your revisions more or less effective, like reviewing everything under stress for the last two weeks. before exams. Anyway, that's what I did quite a bit in college, but I'm not sure I recommend it.

For your sport, it's the same thing: if you show up when you feel like it and you do what randomly happens in your head that day, well your results will be very random too.

We saw it in the 7th mistake: you want to set main goals, you have to have a program with the right structure and exercises and you want to gradually overload the results, week after week to be able to get there. So, you educate yourself and find sources that seem credible to you, whether they are free or paid, it can be articles, videos or books, programs, whatever. But you land on something that looks okay and isn't too different from everything else. You start at least 4-6 weeks in a row and take good note of your workouts to make sure you are progressing. Then, of course, from time to time it will be necessary to update or change your program according to your progress, but not twice a week.


Well, there I admit that I feel a little obliged to advise you to go take a look at the other videos or articles which are on my channel or my site and which could help, just like going check out my 100% free video directory of over a hundred bodyweight exercise progress or my Complete 5-month "Street Workout Evolution" program for beginners.


This leads us to error number 2 which contains several of them, but which I can sum up in just two words: To be impatient.



Mistake # 2: To be impatient



To be impatient, like when you're looking for the amount of reps before you've even tweaked the quality of each one. This implies a perfect performance, the full range of motion and a control by you on 100% of each repetition.

This in order to create the foundations that will have a better chance of propelling you to athletic glory rather than early retirement due to shattered joints and at the slightest doubt, I recommend filming yourself to better realize what you really do.

Be impatient too, like when you keep training when you are clearly in pain. And here I am not talking about the muscles that are burning. I'm telling you about the bad pain that you know deep down inside that you should avoid. And yeah, it's frustrating having to stop and have to rest and feel like you're falling behind. I have been there. I already had to stop more than a month after pushing too long despite the onset of tendonitis in my elbow, and I can say that I blamed myself for pushing.

Finally, being impatient, in the same vein, is also wanting to do too much, train 24 days in a row, and other bad ideas of the kind. Calm down, let your body rest.



Mistake # 1: Neglect recovery 



Finally, this does not concern the body at all but consists in abandoning everything else, yet just as decisive. Do not neglect the warm-up, the work of flexibility and mobilityas well as the recovery outside of sportwhich mainly comes down to nutritionbut also sleep, stress level, general lifestyle.

All of these things can increase what you get from your workouts, just as they can make your workouts almost useless.

The object of the game is to take very small steps forward, week after week, perhaps during the decades that you have left, and not to change everything and succeed overnight.

Before we finish, one last little bonus error: pay attention to our tendency to compare ourselves to others. Concentrate on the positive that these people offer you: motivation, advice etc ...

Hope you enjoyed this article, please leave a little comment, work well and take care of yourself.

If you want to watch the video on this article, it is available just here

See you soon,

Eric Flag


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