Rambod's 7 deadly sins - a must read for all new members

Rambods 7 deadly sins !
DONT LET YOUR GAINS GO DOWN THE DRAIN BY COMMITTING THESE MISTAKES .

1- NOT TRAINING HEAVY ENOUGH .
A common misconception is that 7s are just light pump sets .Not true !!! Youre lifting the same weight that you would use on your second to last set , the heaviest one. If your target is 10 reps 9 and 10 should be brutally hard .

2- NOT EATING ENOUGH .
You need enough food to not only complete the workout ,but also to fuel growth post workout .Generally ,thats about1 1/2 -2 grams of protein ,2-3 grams of carbs and 1/2 -1 gram of fat perpound of LEAN BODY MASS PER DAY .

3 -NOT SLEEPING ENOUGH .
The hard work in the gym is the catalyst for muscle growth , but all of that is wasted without proper recuperation . 8 hours of solid sleep per night is a good starting point.

4- NOT DRINKING ENOUGH WATER .
Muscles are composed primarily of water and its especially important when trying to increase blood volume .Drink plenty of water before the workout and sip about 2 ounces in between the 7 s .

5 - SLOPPY FORM .
Using momentum, whether its swinging or bouncing the weight , is to be avoided at all costs .Not only are you robbing your muscles your working harder , youre inviting injury.
PERFORM SMOOTH , CONTROLLED REPS - ALWAYS !

6- NOT USING FULL RANGE OF MOTION .
Complete development comes from a full range of motion on every rep.Half reps or partials should only be used as a technique to extend a set beyond failure .

7- OVERTRAINING .
If youre not seeing results , chances are that youre not recovering from the workload.Reevalute numbers 2 and 3 above .