Does Alcohol affect Muscle Growth

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Alcohol negatively affects muscle growth. Here are a few reasons why:

• Dehydration

Alcohol is a mild poison and a toxin which is why consuming it makes people intoxicated. It is also a diuretic, meaning that it causes the body to lose water. The main reason why people often experience a headache the next morning after is because of dehydration i.e. not enough water and electrolytes for optimal brain and organ function. Dehydration also affects the muscles. When in a hangover state, the body will draw water out of the muscles to put in the vital organs like the heart, liver and kidneys to survive. The body also needs the little water it has to clean out the toxins from the body as quick as it can to get back to normal. This dehydration puts your muscles in a catabolic state (breaking down of muscle) instead of the anabolic state (building of muscle) that we all desire.

• Metabolising Alcohol Instead of Protein Syntheses

Starting from as soon as the second or third drink, your body soon gets to work to metabolise and process the alcohol so that it can exit the body before it causes further damage. When the kidneys and liver are burdened with the task of processing the alcohol, they cannot convert protein into muscle. Therefore, when alcohol reaches certain levels, protein synthesis stops. This means that the body will shut down the process of turning protein into muscle from the time of drinking until the next day when its functions start returning to normal. That is a lot of muscle growth time that is missed out on.

• Lack of Energy, Hangovers, Messed Up Diet

When drinking to the point of a hangover the next day, the effect on the body is similar to a short-term cold or flu. If you have been building for long enough, you know how detrimental getting sick can be to muscle gains, both size- and strength-wise. The effects of drinking too much alcohol can do the same thing; although to a less extend depending on the amount of alcohol consumed. Additionally, the lost workouts or decreased physical performance the day after alcohol consumption causes a temporary but unnecessary decrease in muscle stimulus.

What about Alcohol in Very Small Quantities?

What about one beer? Some studies show that the occasional beer or glass of wine can actually be beneficial to health. For example, wine has shown to improve heart function and contain antioxidants, and beer has, among other health benefits, been shown to keep skin looking younger due to it containing silicon. It is generally believed that 500ml or less of beers and ciders, one glass or less of wine and a single shot of spirits or hard liquors won’t negatively harm muscle growth. Some sportsmen and bodybuilders also believe that whiskey has the least damaging effect on physical health compared to other alcoholic substances.

The Final Verdict

Rather stay away from drinking too much alcohol to the point of getting drunk (or even tipsy). This does hamper muscle growth, but is also dangerous and expensive. Too many valuable friendships have been ruined, lives lost, cars wrecked and lives permanently changed because of a ‘harmless night out’. We also don’t recommend drinking a beer or whiskey daily because alcohol can be addictive. The best thing to do is created a life that does not have alcohol as an aspect of your weekly routine. The healthiest thing to do is create a life where you can break away, have fun, relax and socialise without alcohol. It is ok have a single beer or glass of wine on occasion, perhaps once a month or less. STAY STRONG!

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Minerals and Electrolytes Continued

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This article is a continuation of The Importance of Electrolytes and Minerals , with more information about Magnesium, Iron, Cobalt, Zinc, Manganese, Molybdenum, Iodine and Selenium.

To read about what basics of what minerals are, the difference between electrolytes and minerals and their importance in our bodies (along with individual information about calcium, phosphorus, potassium, sulfur, sodium and chlorine), follow the link above. 

Magnesium 

Magnesium is an electrolyte that is present in a relatively large amount in the body. 

Magnesiums Function in the Body

Magnesium is involved in over 300 enzyme systems and biochemical processes in the body. These include protein synthesis, energy production and expenditure, muscle function, glucose levels, and blood pressure systems.

Magnesium Deficiency

Most people dont have enough magnesium in their bodies. One of the reasons for this is because carbonated drinks and junk foods generally contain high levels of the phosphate mineral, which in excess amounts decreases the amount of magnesium in the body. Deficiency symptoms may include:

• Muscle Weakness
• Muscle Tics and Twitches
• Muscle Tremors
• Spasms and Cramps
• Excess Blood Glucose
• Difficulty Swallowing
• Anxiety
• Irritability
• Depression
• Behavior Disturbances 
• Insomnia
• Chronic Fatigue and Lethargy
• Impaired Memory and Brain Function
• Irregular Heart Rhythms and Irregular Heart Beats
• Seizures
• Epilepsy
• Headaches and Migraines
• Nausea and Vomiting
• Calcium and Potassium Deficiency
• Osteoporosis
• Chest Pain
• Anorexia
• Loss of Appetite
• Diabetes

Magnesium Overload

Your body will naturally dispose of excess magnesium, so unless you have kidney disease or your kidneys arent able to function properly, magnesium overload shouldnt be of much concern. It is, however, possible to overdose on this mineral through pills or supplementation. Many medicines are high in magnesium. People with kidney disease are at the highest risk of deficiency. Symptoms can include:

• Diarrhea
• Nausea
• Lowered Blood Pressure
• Muscle Weakness
• Abdominal Pain
• Lower Back Pain
• Pelvic Pain
• Chest Pain
• Mental Confusion
• Rapid Heart Rate
• Difficulty Breathing
• Shortness of Breath
• Cardiac Arrest

Keeping the Balance

Eating fresh and healthy foods, using less medicine and staying away from junk foods and carbonated drinks will ensure that you dont overload your system with magnesium, whilst getting enough of the mineral though your diet at the same time.

Good Sources of Magnesium

Magnesium can be naturally obtained through fruits, vegetables, leafy greens, nuts, seeds, grains and fish. Here is a list of foods that are high in magnesium:

• Avocados
• Bananas
• Dried Fruits (prunes, raisins, apricots and dates)
• White Beans
• Soy Beans
• French Beans
• Black-Eyed Peas
• Kidney Beans
• Chickpeas
• Pinto Beans
• Swiss Chard
• Spinach
• Kale
• Collard
• Almonds
• Brazil Nuts
• Cashews
• Pine Nuts
• Peanuts
• Pecans
• Walnuts
• Seeds
• Fish
• Diary
• Grains
• Diary

Iron

Iron is an Electrolyte.

Irons Function in the Body

Iron is essential as the body uses it through the red blood cells to transport precious oxygen throughout the body. Without iron your body will not be able to make enough red blood cells to sustain life, which is why iron deficiency (which is more prevalent than iron overload) leads to lack of energy, since the body is not getting enough oxygen distributed to where it is needed. Iron is also important in the growth and maintenance of all cells within the body like your hair, skin and nails. Woman need more iron than men because of menstruation (blood loss), and also during pregnancy. After menopause their iron needs drop to the same as men. Children are more sensitive to iron, needing more than adults as their bodies are growing, but are also more affected by iron overload.

Iron Deficiency

Around 10% of woman in America have an iron deficiency. The biggest symptom of iron deficiency is a lack of energy, lethargy and decreased physical performance. Iron deficiency leads to the lack of oxygen throughout the body, which leads to many other health concerns like less energy, impaired brain function and a hampered immune system. The following are symptoms of iron deficiency:

• An Overall Pale Or Whitened Look
• Lack Of Energy And Lethargy
• Decreased Immune System
• Impaired Brain Function
• Shortness Of Breath
• A Faster Heartbeat
• Poor Blood Circulation (Like Cold Hands And Feet)
• Brittle Hair And Nails
• Hair Loss
• Mouth And Tongue Sores
• Difficulty Swallowing

Iron Overload

Although not as prevalent, iron overload is possible and can also be very dangerous. Too much iron is toxic to the body. Too much iron (usually as a result of excess supplementation) can lead to:

• Diarrhea 
• Nausea And Vomiting
• Abdominal Pain
• Dehydration
• Bloody Stools
• Cirrhosis
• Heart Failure
• Diabetes
• Death

Keeping the Balance

It is best to always eat fresh and healthy foods, which is what nature intended. Too much medicines and taking more than the recommended dosage of multi vitamins can cause iron imbalances, but eating good natural food wont. Eating a balanced diet including fruits, vegetables and varied meats should be enough to keep a healthy iron balance. 

Good Sources of Iron

Iron is best absorbed into the body through the consumption of red meat. To a lesser extent, it can also be obtained through fortified cereals, fruits, and legumes. 

Cobalt

Cobalt is electrolyte. It is needed in very small amounts in our diets, but it is essential. Cobalt is stored in the liver, pancreas, kidneys, spleen, red blood cells and plasma.

Cobalts Function in the Body

Cobalt forms a part of vitamin B12, and is used along with iron for red blood cell production and oxygen delivery systems. It also helps with nerve coverings. Cobalt can be used to prevent iron deficiency. Cobalt is mostly known (and is thought to be mostly useful to the body) as an integral part of vitamin B12. It is essential for pancreas function.

Cobalt Deficiency

Deficiency of cobalt isnt likely if you get enough vitamin B12. Since cobalt and B12 are so closely interlinked, the symptoms of cobalt deficiency are often confused with (or the same as) vitamin B12 deficiency:

• Fatigue
• Muscle Weakness, Numbness and Tingling
• Atrophy
• Weight Loss
• Iron Deficiency
• Nausea
• Nerve Damage and Nerve Disorders
• Problems With Cell Formation
• Scaly Skin
• Impaired Brain Function

Cobalt Overload

Cobalt poisoning usually happens when cobalt enters into the body in its inorganic form (as plain cobalt, before the mineral transforms into a form our bodies can use by being absorbed by plants first). Cobalt overload isnt of much concern, but symptoms of cobalt overload are:

• Heart Problems
• Nerve Issues
• Blood Thickening
• Thyroid Issues

Keeping the Balance

As long as you are getting enough vitamin B12 you should not be cobalt deficient or overloaded (both are very rare). Keeping the balance of cobalt in your body is not of much concern.  

Good Sources of Cobalt

Foods which contain cobalt are red meats, poultry, fish, clams, oysters and milk. Plants which come from the sea have higher levels of cobalt than land plants. However, spinach, cabbage, lettuce, figs and legumes also contain smaller amounts of cobalt.

Copper

Copper is a trace mineral (needed in small quantities) that is essential for life. It is found in the muscles, liver, kidneys, heart and brain.

Coppers Function in the Body

Copper is used to absorb iron, create collagen and make energy.  

Copper Deficiency 

Copper deficiency is rare, but will have the following symptoms:

• Skin and Hair Color Loss (Whitening Or Going Pale)
• Low Immune System
• Increased Infections
• Osteoporosis
• Stunted Growth
• Problems With Neurological Function
• Not Enough White Blood Cells
• Break Down Of Body Tissues

Copper Overload

Copper overload can have the following effects:

• Jaundice
• Gastrointestinal Distress
• Liver Cirrhosis
• Red Blood Cell Abnormalities
• Cardiovascular Disease

Keeping the Balance

Simply adding nuts and sea food to your diet regularly will allow your body to get the copper that your body needs without overloading. By eating healthy foods, you are getting a variety of nutrients that work together and balance each other out. Supplements should only be used to add a little extra to your nutritional needs, not replace a good diet. 

Good Sources of Copper

Foods Containing Copper Are:

• Beef Liver
• Other Organ Meats
• Oysters
• Crab
• Mushrooms
• Nuts
• Lentils
• Chocolate

Zinc

Zinc is an essential mineral. 

Zincs Function in the Body

Zinc is needed for cellular metabolism and required for around 100 different enzymes in the body. It is also needed for cell division and DNA synthesis. Zinc is needed for functioning taste and smell and is involved in the healing of wounds, protein synthesis and maintaining a strong immune system.  

Zinc Deficiency

Being deficient of zinc could have the following effects and symptoms:

• Lowered Immune System
• Loss Of Appetite
• Hair Loss
• Diarrhea
• Impotence
• Skin Lesions
• Longer Healing Time (Cuts Could Take Abnormally Long To Heal)
• Lethargy
• Weight Loss

Zinc Overload

Zinc overload is possible (generally from over supplementation) and can lead to:

• Nausea And Vomiting
• Diarrhea
• Head aches
• Abdominal Cramps
• Low Copper Levels
• Inability To Use Iron Properly In The Body
• Urination problems

Keeping the Balance

It is always important not to abuse vitamin and mineral supplements or take more than the recommended dose, as this can have adverse effects when the body gets overloaded with too much of a certain mineral like zinc. By eating a diet balanced with fresh produce and different meats, the body is highly likely to get all the different nutrients that it needs to run optimally. 

Good Sources of Zinc

You can get zinc from the following foods:

• Oysters
• Red Meat
• Poultry
• Beans
• Nuts
• Other Seafood
• Grains
• Dairy 

Manganese

Manganese is an important trace mineral, which our bodies need to get through our diets daily.

Manganeses Function in the Body

Manganese is important for protection from free radical damage, bone production, skin maintenance and even blood sugar control. Manganese is also used for nerve and brain functions.

Manganese Deficiency

The typical American diet provides for enough manganese consumption, although excessive sweating can cause loss of manganese. Deficiency of manganese can lead to the following:

• Impaired Growth
• Twitches
• Osteoporosis
• Skin Problems And Skin Rashes
• High Blood Sugar
• Diabetes
• Hampered Fat and Carbohydrate Metabolism 
• Asthma
• Seizures
• Epilepsy
• Ataxia

Manganese Overload

It seems that it is almost impossible to overload manganese from food alone. Effects of overload (usually from supplements) are:

• Hallucinations
• Mental Confusion
• Psychiatric Illness
• Neurological Disorders
• Loss Of appetite
• Impaired Brain Function
• Kidney Failure
• Impotence
• Parkinsons Disease
• Central Nervous System Disorders

Keeping the Balance

You should be getting enough manganese from our diet and wont need additional manganese from supplements unless you have a medical condition which could affect you otherwise.

Good Sources of Manganese

Manganese can be found in plant foods and can be found in the following:

• Cloves
• Oats
• Brown Rice
• Spinach
• Basil
• Garlic
• Garbanzo Beans
• Pumpkin Seeds
• Pineapple
• Tempeh
• Rye
• Soybeans

Molybdenum

Molybdenum is a mineral and chemical element. It is stored in the liver and kidneys, as well as the bones, glands, skin, lungs and muscles. Around 90% of the Molybdenum we digest is excreted through urination.

Molybdenums Function in the Body

Molybdenum helps the body break down proteins, helps get rid of waist and toxins, protects cells, and helps with energy levels. It is also an anti-oxidant. It works with iron to perform irons role in the body and has been successfully used to help the body with the metabolizing of drugs and minimizing the negative impact of medicine and cancer treatments, but more research is needed to understand this further.

Molybdenum Deficiency

Molybdenum deficiency is very uncommon (even rare). You need around 45 micrograms of Molybdenum a day. Since deficiency is so uncommon and not of great concern compared to other deficiencies, more research is needed to define, with accuracy, the actual effects of molybdenum deficiency. According to clinical research thus far, deficiencies could lead to:

• Respiratory Problems
• Heart Problems
• Decreased Eye health
• Mouth, Teeth and Gum Problems
• Iron Deficiency

Molybdenum Overload

Molybdenum intake should not exceed 2 mg per day for adults. Overload can lead to:

• Gout
• Neurological Problems
• Organ Damage
• Seizures

Keeping the Balance

We generally get the right (not too much,  not too little) amounts of this mineral if we eat a healthy, balanced diet and therefore following a good diet will help to keep this balance right in our bodies. Diets which are too high in processed and refined foods with little fresh, natural foods could possibly skew the right balance of molybdenum in our bodies (along with almost all the other minerals our bodies need).

Good Sources of Molybdenum

• Dairy Products
• Grains
• Nuts
• Legumes
• Leafy Greens
• Cauliflower
• Potatoes
• Organ Meats
• Drinking Water

Iodine

Iodine is a mineral which plays a vital role in our hormone functions.

Iodines Function in the Body

The body needs iodine for thyroid hormone production, which control metabolism, growth and development. It is also vital for central nervous system development.

Iodine Deficiency

Iodine deficiency is common worldwide and can be particularly problematic for woman during pregnancy, which can cause issues for both the mother and the baby.

• Enlarged thyroid glands
• Thyroid Cancer
• Increased Risk for Other Cancers
• Ceasing to Ovulate (In Woman)
• Stunted Growth
• Mental Retardation
• Issues with Brain Development

Iodine Overload

Iodine overload is also possible, usually through excessive supplementation or medicines containing high levels of iodine. Overload symptoms can include:

• Thyroid Problems
• Having a Metallic Taste
• Mouth Soreness (Including Teeth and Gums)
• Burning Sensations and Inflammation in the Mouth and Throat
• Nausea
• Diarrhea
• Depression
• Skin Problems

Keeping the Balance

Including seafood in the diet every now and then (about twice a week or more) will give the body the chance to fill up its iodine stores and eating a well-balanced diet will also ensure that the body gets this micronutrient daily. Trying to minimize medicine intake and not exceeding supplement recommended doses also help to ensure that the balance isnt tipped the other way, either.

Good Sources of Iodine

Seaweed is very high in iodine. 

• Iodized Table Salt
• Seaweed
• Seafood (sea plants, fish and crustaceans have high iodine levels)
• Dairy Products
• Meat
• Eggs
• Cranberries
• Beans
• Strawberries
• Potatoes

Selenium

Selenium is an important mineral that the body needs.

Seleniums Function in the Body

Selenium helps with preventing cell damage and antioxidant enzyme production. It also helps with hormone production and immune strength. It is also needed for reproduction.  

Selenium Deficiency

Selenium deficiency is not common in humans, since we generally get enough of this mineral through our diets. 

• Heart Disease
• Moodiness
• Joint and Bone Disease
• Mental Disability

Selenium Overload

This is also rare for people in eating a first-world diet. This can lead to:

• Hair Loss
• Nail Problems
• Fatigue
• Irritability
• Nausea
• Nerve Damage

Keeping the Balance

Selenium levels in the body are not usually of health concern to people eating the typical American diet. However, more research needs to be done regarding the health effects of this important trace mineral.

Good Sources of Selenium

Plant sources contain high levels of selenium in comparison to other food sources.

• Garlic
• Grains
• Fish
• Shellfish
• Meat (red and white)
• Eggs

Final Word of the Day

This easiest way to implement the information here is to eat whole, natural, fresh foods and to decrease the amount of refined and processed foods that we eat. Additionally, by varying between vegetable, grain, nut, legume, fruit, diary, seafood, fish, meat and egg foods, we are able to get the fast majority of minerals that we need without needing to check up on each mineral individually. By varying the healthy foods that we eat, we also make sure that we get the varieties of other micronutrients that we need like vitamins, antioxidants, omega fatty acids, carotenoids, and phytonutrients. STAY STRONG!

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The Most Annoying People In The Gym

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There are too many people who irritate others at the gym. Are you a new gym user? Dont be one of these guys! Maybe there might be a thing or two here that makes people hate you behind your back, without your knowing.

Number 1: People Who Make Too Much Noise

Grunting can actually be beneficial to your lift, strength and mental focus. Heavy exhalation on the concentric phase of lifts like pulls up, dead lifts and squats will help to tighten your core, helping with form during these tricky lifts. But there is a fine line between what is acceptable and what is not. Your grunt should be a genuine by-product of your training and should not be disrupting or distracting to the other people around you. Dont grunt, scream and perform as way of showing off. That makes you look like a douche and puts you off as the guy whos just there to seek attention. People can tell the difference between the war cries of someone pushing themselves to the limit and the guy that hopes his screams will make others stop what theyre doing and notice. No-one cares, theyre all there for themselves, keep it to yourself.

Shouting: Dont scream to your mate across the room. We are here to train and we dont want to hear what you have to say. People are trying to focus on their training, and other voices ringing in their ears make them wish certain people werent there. Save your Tarzan-voice for emergencies only (like a heart attack, choking, someone dying under the bar, or forgetting your post-workout shake at home). Be considerate. If you want to say something, get off youre lazy ass and walk across the room. People dont mind you having conversations with your mates; just dont make us lose focus, okay?

Number 2: People Who Drop the Weights

Its impressive to see a guy who can curl 50 ks, until he suddenly loses all his strength and drops it to the floor. Did you just make me look in your direction mid-rep and lose my focus? If you cant put it down properly, go lighter and until you have the strength to put the weights back the same way you lifted them in the beginning of your set. Ive heard a lot a haters judge these guys. It doesnt make you look strong, it makes you irritating. Want to be the guy no-one likes? Accidentally break one of those weights, making the rest of us wait a week or two before the gym replaces it.

Number 3: People Who Leave Their Weights Lying Around

I hate running around the gym looking for a weight that you were too lazy to put back, and Im not the only one. You dont know it, but we are watching you, waiting to condemn whoever messes with our weights - silently in our heads... as you walk past. Want people to like you? Dont make it harder for them to do what they came here to do: lift.

Number 4: People Who Talk Too Much

Theres nothing wrong with having a chat or two during sets at the gym. I do it often. The gym is a great place to make good friends with the same interests as you that could end up motivating you to push harder and get further in your physical endeavors. However, there is a big difference between the friendly guy who says hi and strikes up a good chat every now and then and the guy who goes there ONLY to talk. Dont be the guy people end up avoiding because they are forced to hear you babble on about something no-one cares about. Some people like to talk (like me) and others dont. There are lots of people who avoid any talking at all and ONLY want to lift. Dont irritate people. If you cant tell when you are irritating someone, rather dont try and let people approach you instead. No-one is approaching you? Then focus and gym harder! 

Number 5: People Who Stand In the Way

Dont stand in the way of mirrors, water fountains, weights, machines and racks, hallways and walkways, stairs, and anywhere else people might want to exercise. Some people are too nice to tell you to move, but that doesnt mean you arent in the way. Dont sit on machines you are not using, even if it looks like no one is using it. Ive waited quite a while for some bloke who just sat on a machine and got up after doing nothing on it.

Number 6: People Who Take All Up the Machines

If youre using the bench, DONT put your phone, towel etc. on the bench next to you! Someone might want to use that bench but cant because they think someone else is using it. It can make people pretty angry when they later see that it was just you who couldnt put your stuff on the floor under you. Dont take up 3 machines at the same time when there are people waiting to use it. You work out is not more important than the next guy, no matter the size or sport difference between you. If you want to super-set then offer to share the equipment with anybody else who might need it as well.

Number 7: People Who Leave Sweat and Other Gross Stuff Everywhere

If you sweat on the equipment, clean it. It will take you a few seconds and will save you a lot of self-imposed misconceptions. If you use tissues, throw them away. Dont expect the cleaning staff to do it, because it makes you look bad in front of everybody, not them. Also throw away any other stuff like water bottles, juice boxes, gum papers etc. Most people would think this is common sense but if you never thought of it, now you know.  Dont spit in the water fountain, ever. Be a man and swallow if you have to.

Number 8: Screaming In the Change Rooms

I find these people the most annoying. Ive just finished an exhausting workout that almost killed me, I finally get to sit for a few moments on a bench in the change rooms, downing my protein shake and silently congratulating myself for an amazing workout. This moment of rest is one of my

favorite moments. I love feeling like I have just conquered the world after an intense workout. But my moments of victory are messed up by the ignorant fools screaming at each other, like they cant hear the echo of their own voices. I hate being the one in-between the guy in the shower and the guy by the bathroom mirrors conversation about why theyre so cool or whatever. Dont talk to anybody when you shower at the gym. In order to be heard above the showers stream you have to shout and the other is going to need to shout so you can hear them. This irritates EVERYBODY!

Number 9: People who change the Steam Room Temperature and Leave after 5 Minutes

Dont let your stupidity affect other people. These people walk into the stem room, get the temperature changed because its not on and leave after 5 minutes before breaking an actual sweat. Your body needs time to respond to the heat of the steam room in order to get the benefits like sweating, raised core temperature, detoxing, lactic acid flushing, immune boosting, increased blood circulation etc. Sit in the steam room for at least 5 minutes before deciding that it is too cold, then ask the people in the steam room (especial the ones that were there before you) if they would mind if you change the temperature. 

Number 10: People Who Parade Their Junk in the Change Rooms 

You arent shy about being bare and natural in the change rooms. Congratulations! Now put some clothes on. Most of us change in there and being naked is inevitable, but get done with it. A cold shower is better at cooling you off from your workout/ sauna anyways. You might be comfortable in your own skin, but you could be making others uncomfortable without knowing it. Some people consider it rude to have your junk in their faces for longer than what is required. 

Number 11: People Who Belittle Others

Dont mock the new kid at the gym who isnt using the best form. It makes you look bad, not better. If it bothers you so much, offer some advice; but dont get offended if he wants to find out for himself. So what if the other guy uses low weights and high reps? Not everybody in the gym is a bodybuilder and some people want to have less muscle mass for various reasons. Be careful, its a small world out there, and people talk. Ive seen what people say come full circle all too often. I might be big, but when I hear my smaller mates belittle people even smaller than them, theres a level of respect I lose for them. I have a high regard for our sport and for everybody that tries, whether I think they are doing right or not. If someone is always on their phone or is constantly looking in the mirror more than working out, how is that affecting you? It doesnt look like that guy is really focused on lifting, I agree, but remember, each to their own.  

Number 12: People Who Take Too Long On Machines

If there are only two benches and the other one is taken, dont take half an hour to do your three sets. The list of people waiting on / hating on you is growing by the minute. Its okay to take your time and be sure not to sacrifice the quality of your workout, but you need to be reasonable. Place yourself in the shoes of the other people waiting inline. Mentally come up with a semi-compromise. Resting a little less in-between a set is not going to kill you.

Number 13: People Who Talk To Me Mid-Set

If you need to ask a question or say something, wait until the person is done with their set. Do not talk to them in the middle of their squat, curl, dip, etc. Lifting weights comes down to an internal battle between the mind and body. Respect his/her moment of focus. Interrupting people while theyre busy with their set is just plain nasty. This applies whether the person is a complete stranger or your best friend. Providing motivation and mental pump-ups during sets are fine. That is not what I am talking about. I hate the how many sets do you have left? when Im focused on reaching that 8th curl.

Number 14: People Who Ask For a Spot but Cant Move the Weight 

These people are the biggest clowns in the gym. If you are going to ask someone to spot you, dont load a weight that you cant handle and expect the spotter to do part of the work in moving the weight. The spotter is there to ensure that you dont injure yourself or that you dont fail and end up under the bar, nothing more. If the spotter is a good mate of yours then it might not be seen as annoying, but asking someone you only know in the gym to spot you is asking him for a favor. Dont make him expend his own energy when he has his own workout to do. He isnt your personal trainer. Dont annoy people by giving them more physical work they didnt ask for. I laugh when these people ask how much of that did I lift? afterwards. None dude! Your spotter is obviously going to be polite and say it was all you, even when it wasnt.

Number 15: Spotters Who Become Drill Sergeants

When people ask me for a spot, I ask how many sets they want to do and if they want me to ride with them (guiding the weights as the lifter moves them so they dont lose balance and topple the bar) or just stand by in case they fail and cant rack the bar. While spotting, be prepared to help out if you need to. DONT push the lifter to do more reps then he was planning to! Unless he or she asks for your motivation, they already know what rep range they are going for, and they might not want to train till failure. I, for example, train till failure in some programs and avoid failure in others to vary my training. Forcing the poor guy to do more reps then he intended is not going to win you any brownie points. I avoid asking some people to spot me now, solely for this reason.

Dont the guy no one likes. Be nice. You never know when you could see someone from the gym elsewhere. Its a small world and the fewer enemies / more friends you have, the better. STAY STRONG.  

Did we miss anything? Feel like we were too harsh? Disagree with us? Let us know in the comments below.

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