The Fit 5: Training Dos and Don’ts


For all of our fans who shoot us questions on the Men’s Fitness Facebook and Twitter Pages, this one is for you. Each week, we will tap into our pool of editors and experts to help with any questions or challenges you are having with your fitness regimen. This week, Rob Sulaver C.S.C.S., founder and owner of Bandana Training, answers questions about the do’s and don’ts of the training room. You can also catch Sulaver on Twitter @BandanaTraining

1) Skipping Warm-Ups — asked by Michael Crowell (@MBcrowellFit) I see guys in the gym immediately start pounding away at the weights. They’ve got to be skipping their warm-up. Warm-ups are critical, right? How long should they be?
“Warm-ups are crucial—both for injury prevention and performance preparation. Once you get your warm-up down, a solid routine will only take a few minutes. Foam rolling, dynamic stretches and a lighter version of the major lifts for the workout is a quick, easy and necessary place to start.”
2) No Mistakes — asked by Thomas Michael Anderson (@ThomasAson) What are a few no-brainer do not dos in the gym so I don’t screw up when I get back into working out after a couple months?
“Let’s see. Major problems I see are dudes trying to lift too much weight with horrible form, dudes not having a plan going into a workout and dudes ripping some serious ass-cheese. Avoid these common problems and you’ll be ahead of the curve.”
3) Scared of Injury — asked by Sam Fitz (@SamFitzeee) I’m petrified to getting injured, do you have any pointers on what never to do so I don’t get hurt?
“You’re not the only one—injury prevention is a major concern for professional athletes, who can lose millions of dollars if they’re sidelined. Take a page out of their book—address your tissue quality with foam rolling and massage, warm up thoroughly every time you workout and train intelligently—which means starting with lifts and weights that are absolutely manageable and progressing them gradually.”
4) Same Day Cardio & Weights — asked by Michael Morrow Are there negative effects of weight lifting and doing cardio on the same day? What’s the deal with that?
“Yes. It’s just too much. Long duration cardio after an intense lift will raise your cortisol levels, cause inflammation and oxidative stress and beat the piss out of your body. If you want to get shredded, eat smarter so you don’t need to burn a butt-load of calories everyday (trying to out-train a poor diet is a recipe for disaster). Then prioritize weight training and fill in your off days with high intensity interval training. Boom. Shredded.”
5) Stop Boredom — asked by Kyle Walker I’m looking to maintain the muscle and bodyfat I have, but I’m getting bored with training. What can I do to prevent boredom?
“Smart periodization will prevent boredom. If you’re happy with your body composition and are looking to maintain, you’ve got an entire spectrum of training possibilities to play around with. Try a functional hypertrophy phase for four weeks (6-8 rep range), followed by metabolic circuits, followed by a power phase with some Olympic lifts. All totally different types of training, challenging in their own unique ways. Weeee!”