The 5 biggest training mistakes according to Mathew Fraser

Mat Fraser is also popular with people who are not into CrossFit. When it comes to the gym, you can trust this man regardless of which path you've taken in your training.

Surely you've noticed by now that there are no real secrets in the gym. You need to have a comprehensive knowledge of the training, diet and recovery sides. Then it's only the little details that hold us back. Sometimes we can't even notice them.

Believe it or not, Mat Fraser, five-time winner of the Fittest Man on Earth competition and XTEND-sponsored athlete, has made mistakes in his career that you may be making. Today, Fraser will try to help you get on the right track in the gym. Here are five things Mat says you should try to avoid.

Mistake 1: Lack of sleep

Fraser says the best advice he'd give his younger self would be:

"GO TO BED".

"In high school and college, I thought everyone was tired. I thought being groggy and pushing caffeine for the first hour of the day was normal. Now I realize how stupid that was and how crucial sleep is."

Fraser also adds that one night of quality sleep won't do anything. As with everything else associated with the gym, sleep needs to be consistent.

"All the changes add up over time. One night of good sleep might only add one percent in your next workout, but over a year of quality sleep you'll see some serious changes."

Mistake 2: Impatience with progress

"The biggest mistake I see in CrossFit is that people rush for progress too quickly," Fraser says. "Just because you can do a muscle-up doesn't mean you should practice it. You need to master the basics first."

Fraser often sees practitioners who can barely manage one properpush-up hanging on the rings and attempting a muscle-up. The same is true for weightlifters. They all think they're going nowhere without advanced complex exercises.

You probably don't know how much time real CrossFit practitioners and weightlifters spend with nothing but a PVC pipe in their hands to focus on technique. Without a good foundation, don't get into anything heavier.

Mistake 3: Training volume doesn't match your needs

The correlation between performance and recovery is pretty popular at the moment, and Fraser recommends paying attention to what you're doing outside of the gym as well as the training itself.

"I've gotten the best recovery and results when I start focusing on myself and the things I need to work on. Copying the practices of the best in your industry probably won't get you the same results as them."

Fraser recommends figuring out your own deficiencies, choosing a volume of training that works for you and not someone else, and better recovery will come.

"My recovery improved dramatically when I discovered that high volume work wasn't working for me. It doesn't help me in my performance. I train smarter now, which means I feel better and the results are better."

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Mistake 4: Poor technique and muscle activation

"Another thing that helps me greatly is using my body correctly," Fraser says. When stabilizers don't work well, muscles get into unnatural positions, and sooner or later, injuries are bound to come.

"I make sure I practice the right technique and mobility is key for me. I don't want to put my body at any risk. " We all need to spend more time on this. The results will make up for the time we put in.

Mistake 5: Not warming up enough

You can't be a real athlete, or even an amateur for that matter, if you skip yourwarm-up.

"Take a heavy muscle-up workout, for example . That's a tremendously hard exercise, and I used to use it as a warm-up in every workout. Today, however, I can tell which muscles and joints I'll need most in a workout and intelligently warm them up with the same movement patterns I'll then use for the heavy exercises. Then when I run out of strength, my body naturally follows the same, correct movement patterns."

Fraser says the warm-up was 15 minutes of his life wasted. Now he knows that if he is to train for anything, and if he is to be able to train again the next day, he can't do without a good warm-up.

"I do my best to prevent injuries and feel good before training. It also has a huge impact on the next training session," he says.

Source: www.bodybuilding.com, instagram, Author: Kailan Kalina

Translated by: Jaromír Uhlíř