Common Mistakes In The Gym

Common Gym Mistakes

In my 3 years experience of training at the gym, I’ve seen many people who work out the wrong way. They didn’t look like someone who is new to body building. And with this post, I want to point out the most common mistake when doing gym, no matter you are a newbie or have been working out for a long time.


Common mistakes in the gym

1. Train too heavy/light.

This mistake I usually find it on the kinny/not too skinny/normal guys. When you train too heavily, your posture often become not precise, and this will affect your training session’s quality and will make you vulnerable to injuries. My advice: you should start with the amount of training that makes you feel comfortable and focus on correcting your posture.


Train too heavy

2.Wrong posture.

This mistake often comes along with the first one. I’ve seen guys with bad shoulder but still try to lift a weight. The weight was too heavy and he had to focus all his strength to push the weight up and finish the session. This will only makes your shoulder injuries last longer. One more example, is with the Barbell Curl. This guy lean all the way to the front and put too much strength on the weight that each time he roll up his arms to train the front muscles, the weight almost fly up and hit his face. This does not only affect his back but also his shoulder and tendons on his arms. My advice, you should always find a guide or a trainer to help you before starting any session


Wrong posture

3. Use speed and strength to finish the exercise.

I’ve seen many people train too fast because the amount of weight they took was too much and that makes them feel uncomfortable. So they had to use strength and speed to finish the exercise. There are exercise that require the taker to push the weigh very fast, while others require slow pushing. You must first research to see what the exercise require to build up the muscle group you are focusing on.


4. Leaving the gym without letting your muscle to loosen.

You have finish your training session to the heart’s content, and now about to leave. And so you made another little mistake that most people make, and that is not letting your muscle to loosen. This will help you rest your muscle and stretch them out. With this your body will move more flexible after training.


5. Talk to much.

I have to admit, i really don’t like those who go to the gym just to talk a lot about the things around you. If you are a talkative person, you should know that you are annoying to other people around you in the gym. And that if you talk to much it will affect not only your training session but other’s as well. My advice: always bring a music player with you. Listening to music will help you stay active and focus more on your exercises. It also signal to the talkative ones that “hey talkative, I am not interested in your story”


Talk to much :))

6.Only work 1 kind of exercise for a long time.

You don’t change your exercises type. Everyday you go to the gym, do the same exercises for a too long time. All of the above is hindering the development of your muscles. My advice: Don’t get too much into 1 exercise set. Change it once in a while to challenge yourself.



So above are the common mistakes that I’ve met over the years with my experience. Hope this can help you avoid them to get the most out of your training sessions.


8 Ideal Foods for Building Muscle

Foods for Building Muscle

To body builders, nutrient contribute up to 70% to your muscle shaping process.And these are the 8 kinds of food that can help you archive an ideal body.


Foods for Building Muscle




Egg yolk contain cholesteron that help generate steroid hormon and half gram in each yolk is consider a boost to your muscle. It also has a lot of protein, and has most mineral, vitamin. Egg is considered the number 1 food for athletes.




Mentioning body builders or weightlifter, people often also mention beef. It’s because beef contain the highest amount of protein among the popular types of meat that people eat everyday. Every 100 gram of beef contain 24-27 gram protein, that’s higher than 19/100 gram of the pork, but it also contain less cholesterol ( 84mg compare to 86-90mg). Beside, beef is rich of iron, which is suitable for people who do heavy sports. Beef’s biggest downside is that they are quite expensive.




Egg, beef, chicken and fish are 4 top sources of protein for people who wants to have perfect muscles. Chicken has higher protein content than pork but lower than beef, around 22/100 gram. However chicken contain less fat than most other meat. Their fat concentrated on the skin so if you are a body builder it’s best to avoid eating that part.




Fish since the old time has always been considered as the most healthy source of protein as they contain the cholesteron that is good for your cardiovascular. Fish fat contain DHA, Omega 3 that is good for brain and eyes, also help the process of resolving protein.

5.Whey Protein


Whey Protein

Whey protein is a product made from cow’s milk when they extract butter, cream and protein in the process of making cheese, or seperate to get protein. Whey protein is often packed as nutrient powder in big jar or package. User will then dissolve them in warm water, milk or fruit juice to make liquid food. 100 gram of whey powder contain up to 80-90% protein so it is considered “the golden food” for athlete, and especially for body builders




Soy bean can be made into foods like tofu. Soy milk is an excellent source of protein from plants. Moreover, almost every kind of beans contain high protein like white bean, black beans etc.




Cashew nut, peanut, chestnut, almond, etc. are all kinds of nuts contain good for body fat and provide a lot calorie and also help reduce your hunger. Therefore these oilseeds are considered an ideal snack before and after a trainning session.

8. Yoghurt



Yoghurt is a perfect source of nutrient for every subject, event people who dont do sport, as it is made from milk, provide energy at the low rate, rich of calcium and quite high protein. Microbe yeast in yoghurt prompt your digestive tract, making digestion more effective. A small cup of yoghurt after each meal is considered “the golden recipe” to make food digesting become easier and faster, especially when you consume a large amount of protein in the process of building up your muscles.