Unwritten Training Rules
You are all familiar with many of the standard gym rules like use a spotter, don’t hold your breath and make sure to stretch at the end of each session. But, you are probably not aware of some unwritten rules that once put into practice will take you from a gym novice to a pro.
- Plates go on the bar “inside out”. With the first plate to go on, the numbers will face inside. All plates that go on after will face outwards. The reason for this is so you, your spotter or for the competitive lifter, the judges, can count the weight on the bar and quickly detect a misload.
- Always use the least amount of plates. People often pile a bunch of little plates rather than using one big plate. Even though 4 ten’s and 1 five are the same weight as one 45 lb plate, to your body they feel different. Trust me on this one; just do it if you want to avoid being labeled as a gym dork.
- Do not say “it’s all you” when you have to physically assist someone throughout much of the set. This is all too common. However humorous it is when you think of how much of an contradiction it is – it’s just plain dangerous. Rather, learn how to determine the proper load so the only assistance that should be required is on the last rep.
- Do step ups over walking lunges. This one is a shocker, I know. I’m not saying they are the worst thing I’ve seen in the gym. A far superior choice in lower body exercises is the step up using an aerobic riser or preferably an adjustable step up apparatus (like the one from Atlantis that, interestingly, Charles Poliquin invented in partnership with Atlantis). Firstly, a step up allows you to work your legs on a different plane, to remain stationary rather than having to navigate around a busy gym, to work the eccentric or “negative” part of the exercise more effectively, to recruit much more of the weaker vastus medialus muscles. Plus, there are less opportunities to cheat and you can progress to higher heights with a step up.
- Do rotator cuff and rear delt exercises religiously. By doing this, you will be part of a very small training subculture that understands that these muscle groups are one of the most neglected and the most important to having a balanced and strong upper body. In fact, a stronger and more balanced upper body also transfers over the lower body dominant activities and sports like sprinting. One of my favourite online resources for rotator cuff exercises is Dolfine Fitness by Sensei Ken O' Neill (www.dolfine.com).
Yes, following these unwritten “rules” that will make you more gym-savvy but, more importantly, it will make your workouts safer.
If you have any unwritten gym rules that you would like to share, email them to krista@definingedge.ca.
DE Coaching Team
Krista Schaus PICP CPT
Ontario CANADA
krista@definingedge.ca
Kate Kline PICP CFT
Arizona USA
kate@definingedge.ca
DE Client Services
Upcoming Events:
Where you can find the Defining Edge team or athletes
- Janary 2010 - Strength & Beauty "Next Level" (Milton, ON)
- January 2010 - Ontario Powerlifting Provincials (St. Catharines, ON)
- March 2010 - Arnold Amateur Bodybuilding Championship (Columbus, OH)
- April 2010 - Canadian Powerlifting Nationals (Quebec City, QU)
- April 2010 - CFBB Canadian Natural Physique Championships (Laval, QU)