(slow music)
- What's up, guys?
It's Chris Heria.
Welcome to another vlog.
Today I'm gonna be showing you five mistakes
slowing your progress,
the first one being not enough recovery time
in between your workouts for specific muscles.
Training the same muscle every single day
will not only take away time for that muscle to recover
and grow back stronger,
but will also make you neglect the other muscle groups
in your body, which would slow progress
or even have you lose progress.
For example, if I'm training planche every single day
my muscles are not gonna have enough time to recover,
and that's gonna show in my performance.
By the third or fourth day of training planche consecutively
I may not even be able to hold a planche by that point.
And my day-one planche would actually look a lot nicer
than my day-four.
And by that time I'm actually starting to lose progress,
which is why it's important to allow your muscles
to repair and recover
and you'll be able to come back stronger
and you'll see your progress.
With enough rest, the next time you try it
you're gonna find it easier to perform
and you're gonna feel a lot stronger.
And this mistake, as well as the five mistakes
I'm showing you guys today, applies to all forms of fitness.
You don't need to be training planche
to be making these mistakes.
With anything else, or any other muscle group
that you're training, you need enough rest time
to be able to progress and move on.
And keep in mind that I'm talking about a full-on workout
for a specific muscle.
Because I go through periods
where I do handstands every single day,
100 pushups every single morning.
Sometimes I train planche, two, three days in a row.
But I'm not doing a full-on workout planche day
every single day, two, three days in a row.
Maybe one day is a full-on workout routine,
but the other days are training other aspects
of the planche, and it's definitely not as intense,
maybe 20 minutes of technique.
For example, the move I'm about to get into,
full planche push ups, I acquire more reps
by having rest days in between training this.
Let's go for it.
(slow music)
- [Female Voice] Heria Music.
- All right, moving on to our second mistake,
that's gonna be wasting your time on exercises
that are least beneficial for you.
For example, choosing to do exercises
that are gonna give you the least results.
If your goal is to burn fat
it would be better to do 10 minutes
of high intensity interval training
than doing 10 minutes of running.
Both will burn fat,
but one is way more effective than the other.
Another example would be using advanced progressions
or exercises that are not according
to your current fitness level.
Now this applies to anything,
but if you're trying to get a planche, for example,
you will make way more progress
starting with the first progression
or using the best progression
that's according to your fitness level
than attempting to hold planche
without any training experience.
And of course, if you're looking for the best progressions
or step-by-step guide
to being able to do all these exercises,
you can always find them on the THENX App.
But for my next exercise I'll be applying this.
Instead of continuing to do reps of full planche,
something I can already do, the next best progression for me
would be going from a full planche down to a 90-degree hold
versus just holding a planche and then getting up
and not actually reaching my full potential.
And by doing this, not only am I strengthening
my full planche,
but I'm also helping my full planche pushups in the future.
Let's go for it.
(slow music)
- [Female Voice] Heria Music.
- All right, moving on to mistake number three.
That is doing the same exercises
and not stimulating your muscles with new exercises
and stepping out of your comfort zone.
So the second mistake was not using the right exercise
of progression according to your current fitness level.
And the third mistake is staying at a progression
or exercise for way too long and actually not moving on.
And that's why they call
a lot of these movements progressions.
That's because you're in a state of progress
that's not somewhere
that you're actually just supposed to stay at.
You're supposed to be building your strength
and progressing towards your goals whatever they may be.
And the best way to do that is to switch it up.
Because remember, your muscles have memory.
The more you do an exercise,
the more efficient you'll get at it,
but less effort will be required to perform.
And with this situation, that's why they say
that exercises that you're not doing
is where you'll see your weaknesses
and also where you'll be able to build your strength.
For example, I've been training full planche
on the parallettes for years.
And I can hold a full planche comfortably on the bars.
But when it came to my hands on the floor
I could never hold it.
And only the day that I actually started training for it
was the day I started taking my planche to the next level.
Which brings us to our next exercise, full planche leans.
It was a progression
I always used to get full planche on the bars,
now I'm gonna do them on the floor
to get full planche on the ground.
(slow music)
- [Female Voice] Heria Music.
- All right, so there we had the full planche leans
now on the floor.
So moving on to the fourth mistake slowing your progress.
That's gonna be using the same grips and hand placements.
For example, only using barbells or only using dumbbells,
cables, or machines.
The point is, using the same hand placement
will always target the same section of a muscle group,
which is why you need to change the grips
to engage more areas of a particular muscle.
For example, pull-ups with a wide grip, shoulder-width,
and closed will engage more areas of your back,
increasing your pulling strength versus normal pull-up.
And just like the pull-up or any other exercise,
this can be applied to the planche as well.
When it comes to planche there's always different grips
and hand placements.
You want to train all of them to make sure
that you're getting a strong, solid, all-around planche.
And that's why we're gonna use different grips
for this next exercise, straight arm dumbbell raises.
For these dumbbell raises we're gonna start out
with a neutral grip, move into supinated,
and then finish off with a pronated grip.
Let's go for it.
(slow music)
- [Female Voice] Heria music.
(exhaling heavily)
- Remember, when doing this exercise
your arms need to be straight.
If they're not it don't count.
When it comes to full planche we need straight arm strength.
All right, so moving on to our fifth and final mistake
that's slowing your progress.
That's gonna be cheat meals.
Don't let a cheat meal ruin all your progress
or turn a cheat meal into a cheat day
or even a cheat weekend.
Plan your cheat meals on a specific day and a specific meal.
And don't have the mentality
where if you accidentally break your diet
that you're gonna continue to binge
with the thought that you're gonna start tomorrow or Monday.
That almost never works.
And most likely your cheat meals
are exceeding the calories of all the hard work
that you're putting into your training and diet.
And that's where you're gonna find yourself plateau,
or even start to regress.
And this is one of the common mistakes that everybody makes.
It really doesn't matter what fitness level you're at.
Everybody goes through that same temptation.
You just need to stay strong mentally,
just like you do physically during your workout routines.
And at the end of the day
you're gonna get more satisfied seeing your results
and living a better and happier life
than consistently losing your progress and gains
for a short moment of satisfaction.
And that's actually gonna wrap up
the five mistakes that are slowing your progress.
And those are five mistakes that you can start fixing today
and start getting in the best shape of your life
as fast, effective, and efficient as possible.
And for more workouts and workout programs
that I've created,
specifically with techniques like this
designed to getting you in the best shape of your life,
the download the Heria Pro app in the App Store.
if you're not already a member,
make sure you sign up at HeriaPro.com to get full access.
On the Heria Pro app is where I post my workout routines
and programs on a daily and weekly basis.
So if you want to train like me
or have me as a personal trainer in your pocket,
make sure you got the Heria Pro app.
For more of my content during the week
make sure you're following me on Instagram.
Almost every single post I always do some type of giveaway.
So if you want a chance to be a part of that
make sure you're following Chris Heria on IG.
If you guys love the music on the channel,
make sure you're subscribed to my SoundCloud.
I'm gonna be releasing all the music very soon,
as soon as I hit 10K subscribers.
And lastly, the THENX crew and I will be in Berlin,
Barcelona, and Rome.
If you want a chance to attend
one of our workout events then make sure you sign up,
THENX.com/blog/events.
The link is down in the description below.
And reserve your spot before it's all sold out.
And with that said, I will see you guys next Thursday,
2:00 p.m. Eastern time.
Mad love, peace out.
(slow music)
Smash that like button, guys.
(rapid banging)
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