Top 10 Dangerous Bodybuilding Habits

I just happened to step at this site which was quite impresive.
Those of you who think that their training sessions get over runned
by few consistent habits,then do read on here.

: :Deadlift: :

One of the best overall tests of strength is the amount of weight a person can deadlift. The deadlift is a powerful compound movement, a total body exercise that affects nearly all the muscles in the body.
During the execution of a deadlift the calves are worked, and according to research, take approximately 10% of the initial loading as one pulls off the floor. The quads, hamstrings, and glutes are seriously worked as are the abs, spiral erectors, lats, traps and to a certain extent, forearms. Certainly the deadlift should be a key movement in anyone's routine where the goal is size, shape and power.

Excuses
The above being the case, why do some trainees shun the deadlift in favour of the lat machine or cable rowing? The answer basically is laziness. The excuses vary, but the underlying reason is normally the same. I've heard excuses like "I don't want to get a bad back," "Deadlifts thicken the waistline", "I'm saving my energy for dumbbell rows," etc, etc. For the weight-trainers who make these or other excuses, I would like to point out that Arnold, Franco and many of the all time greats, deadlifted - All of whom had great backs - all of them won Mr. Olympia titles. Yes, if you want depth and thickness added to your back then include deadlifts in your routine.
Once having made that decision remember that one can get too much of a good thing, in other words, do not overtrain this lift. The compound movements like the squat, bench press and deadlift burn up huge amounts of energy - Therefore do not train this lift more than once a week. It is interesting to note that some top American drug free deadlifters work this lift only once per fortnight with some very good results. Everyone is different so you might have to experiment a bit. Find out what works for you and then stick with it.

Techniques & requirements
Deadlifting isn't about running up to a bar, giving it a yank and then pulling like mad. I've unfortunately seen people lift like that, their style is abominable, their back is bowed like a u-bolt and they have a one way ticket to injury city. Of much greater value is to think carefully about your technique, draw up a plan and employ a sensible routine. Be sure that you fully understand the lift and that your technique is sound even on light weights. Listed below are 10 points of technique and requirements that should be borne in mind whilst embarking on a deadlift cycle.

1. When deadlifting always wear supportive trunks or pants.
2. Footwear should have as flat a heel and sole as possible.
3. Keep back flat at all times.
4. Keep hips low during the initial phase off the floor.
5. Set and maintain your position at the start of every repetition.
6. Keep the bar close to the body throughout the pull.
7. Look forward or slightly up at the beginning of the pull.
8. Start the pull with fully inflated lungs.
9. Finish the lift and breathe normally.
10. Make sure that at the top of the lift the shoulders are back, the chest is out, knees are locked and the body is erect.
11. Avoid any tendency to lean backwards.
12. Do NOT lower the bar back to the ground slowly. Keep the hands on the bar and let gravity take the weight down.

Weight training

For getting the best results out of weight training, it does not only take to know about what exercises to do,there is a compulsion to know how to do it. Most of us are ignorant to know the core details of every set. I have seen people workout in the gym just by looking at others and not knowing what they are actually doing.There is an another group of people who think they are the best and thats going to be the fact which is going to make them miss a lot.The only solution is...keep pestering your trainer, learn from him rather conducting experiments on your own. Few tend to attempt weight far greater than they can handle (take Squats for example) and limit their range of motion so that they can handle the weight; the key is to find a weight that you can use during a full range of motion. Work your way up after you understand the form. If you are unsure of the proper form for a specific piece of equipment it is a wise idea to ask the trainer working at that facility.

Shrugs

It is hard to believe that people could do this motion unsuccessfully but it happens.The shrug (to hit your traps) should be done in a direct up and down motion, not a circular motion. I have watched people "roll" their shoulder in the same manner a tire rotates.Instead you should grab the weight, lift your traps until they feel like they are pressing against the back of your head and squeeze, then lower the weight and repeat.

Deadlift

The biggest problem that I seen with this exercise is not keeping the head up. People begin looking at the floor and never look ahead.This sets up your form badly as people who look at the floor almost always tend to curl their back. You want to keep your back straight. When you look ahead it puts your whole body in a straighter position. Remember to keep your head up, and back straight

Tricep pushdown

Much like the bicep curl, the elbows are a determining factor in the success of this exercise as well. Once again, you lock your elbows to your sides and push the weight down using your triceps. You extend your arms and squeeze and then bring the weight back up, stopping when your forearms are parallel to the floor.

An important note-- If you raise your arms more than parallel you are likely to begin using momentum to push the weight back down. Plus if you raise the weight too high, you may take the pressure off your triceps and begin using your lats to bring the weight back down. You must be targeted only on constantly pressurising your targeted muscle.There are few who raisethe cable all the way to the very top of the machine, it looked like a lat pull down,until they got half way down and then started using the triceps, and then went back to the top again, I was wondering what body part they were trying to hit, but then realizedthat they probably had no idea either.

Bicep Curl

This exercise performed by everyone, is often done with poor form. When you perform this exercise incorrectly (and most exercises incorrectly for that matter) you take the bicep out of the lift and allow other body parts to help pull. This is not ideal because in order for the bicep to grow it must be hit directly and as intensely as possible. Mistakes commonly made here are swinging the body and using momentum to aid in the lift, as well as moving the elbows while curling.
To perform the barbell bicep curl correctly the shoulders should be pulled back, the elbows should be tight against the sides of the body and you should lift the weight using just the biceps. Once you allow the elbows to come off the body you are changing the angel of the lift for your biceps and more importantly you are most likely allowing your body to swing when you lift.

If you swing the weight you are using the momentum of that swing to help you lift the weight instead of just pulling with the bicep. To correct this use less weight. You should be in control of the bar at all times. You should be able to slowly lift the weight up, and slowly lower it back down. If you cannot hold the weight at any one point in the range of motion odds are it is to heavy for you to lift properly.
Remember, the elbows stay by your sides, if they are locked there, you will have a harder time swinging. A very easy solution to this problem is to use the preacher. A preacher curl is much more difficult to cheat on and does an amazing job of isolating the biceps .

To build mass on your thighs

I like to stay loose because I come from an athletic background , so I stretch for 15-20 minutes before training the quads. Flooding the muscle with blood is one of the biggest precursors to muscle growth, and the more you stretch the muscle fiber, the more blood it can hold. I start with my quads first, then my hams. Hamstrings are incroporated into a lot of quad movements; if you've ever pulled your hamstring, you know you can't train your quads at all.

I always like to make sure I never go so heavy that I can't do at least eight reps, and I try to never do more than 15, unless I'm doing it on purpose.

Since the legs are a very large, dense muscle group, it takes many sets to properly work them. i typically do 6-10 sets per exercise, using the first three sets as a semi warm up. I also like to test myself and see how strong I really am and how much I can take. I've learned that doing 6-7 sets really burns my muscles out. I still experience muscle soreness, and I honestly believe it's from doing the extra sets. Precontest, I might do as many as 10 sets of each exercise per bodypart.

I train quickly and intensely, allowing myself only 7-20 seconds between sets. I feel the leg shouldn't be recovered before the next set; they'll have plenty of time to recover when I get out of the gym. Between sets, I shake the muscle out a bit, just to get the blood in there. I'd never advise this pace for begineers or for those who want to gain muscle mass. In the end, you need to be very instinctive about your rest intervals, just like other training variables. Find what works for you.

I don't lock out at the top of squats and leg presses. This takes the muscular strain off the muscle and puts too much pressure on the knees themselves, making the joint vulnerable to injury.

For quad separation, the most important thing is using a full range of motion and really squeezing the muscles. Don't just fly through the exercise; do it at a slower pace and try to hold the weight for as long as possible. I really believe that pulls out the striations and separation.

My quad workout is very basic, but basic works. The exercises I do are pretty much the same for each workout. My legs fee liek rubber at the end, tending to cramp up if I sit down or get in the car, so I move around for about 15 minutes afterward