The 9 worst workout mistakes (avoid these!):
Hi, I'm Ben.
I'm a certified trainer (picture of me below).
Today, I'm going to share with you the 9 worst workout mistakes holding you back.
Here we go...
I'm a certified trainer (picture of me below).
Today, I'm going to share with you the 9 worst workout mistakes holding you back.
Here we go...
1. Focusing on PRs instead of quality
Maturity in the gym is choosing quality reps over heavier weight.
âTime-under-tensionâ is a crucial training principle.
The optimal cadence is 2-1-1 or 2-1-2
Squat example:
- 2s squatting down
- 1s at the bottom
- 1s standing up
Maturity in the gym is choosing quality reps over heavier weight.
âTime-under-tensionâ is a crucial training principle.
The optimal cadence is 2-1-1 or 2-1-2
Squat example:
- 2s squatting down
- 1s at the bottom
- 1s standing up
Work the movement, not the weight.
You'll reduce injury AND get stronger.
You'll reduce injury AND get stronger.
2. Doing The Wrong Lifts
The dirtiest secret of the fitness industry:
Selling sub-optimal exercises.
The problem is that videos of people bench pressing and squatting get boring.
And it would lead to fewer clicks and monetization for influencers.
The dirtiest secret of the fitness industry:
Selling sub-optimal exercises.
The problem is that videos of people bench pressing and squatting get boring.
And it would lead to fewer clicks and monetization for influencers.
So instead, we see stupid eye-catching exercises that have a little-to-no impact. See below.
(C/O T_Nation)
(C/O T_Nation)
The brutally-honest truth:
In 2022, compound barbell movementsâbench, squatting, deadlift, military press, etc.âare the best for building strength and size (by far).
Itâs science-backed.
I recommend the book Starting Strength to learn about these movements.
In 2022, compound barbell movementsâbench, squatting, deadlift, military press, etc.âare the best for building strength and size (by far).
Itâs science-backed.
I recommend the book Starting Strength to learn about these movements.
3. Not Having a Plan
Itâs impossible to trust the process when you do not have a process.
Use a proven-workout plan like Bigger Leaner Stronger (book).
Itâs impossible to trust the process when you do not have a process.
Use a proven-workout plan like Bigger Leaner Stronger (book).
Know what muscles youâll work each day.
Know the reps and sets youâll need to hit.
Without a plan, itâs far too easy to gravitate towards whatâs easy,
rather than whatâs essential.
Know the reps and sets youâll need to hit.
Without a plan, itâs far too easy to gravitate towards whatâs easy,
rather than whatâs essential.
4. Not Logging Your Workout
Growth comes from increasing *output* (weight/reps) over time.
Small improvements week over weekâ
5 more pounds or 1 more repâ
compound to big gains over time.
You cannot reliably increase output without remembering what you did last time.
Growth comes from increasing *output* (weight/reps) over time.
Small improvements week over weekâ
5 more pounds or 1 more repâ
compound to big gains over time.
You cannot reliably increase output without remembering what you did last time.
So, track your lifts (using a notebook or MyFitnessPal app).
Progress leads to motivation.
Motivation leads to discipline and consistency.
Progress leads to motivation.
Motivation leads to discipline and consistency.
5. Not Prioritizing Recovery
Soreness (from a prior workout) often derails people from staying on a regimen.
Soreness is minimized by:
- Sleep
- Nutrition
- Hydration
Pro tip: Try âmyofascial releaseâ using a foam roller or percussion massage gun.
I like Theragun Mini.
Soreness (from a prior workout) often derails people from staying on a regimen.
Soreness is minimized by:
- Sleep
- Nutrition
- Hydration
Pro tip: Try âmyofascial releaseâ using a foam roller or percussion massage gun.
I like Theragun Mini.
6. Not Knowing Your Why
There is no wrong 'Why' for health, except not having one.
A few Ideas:
- Improve dating options
- Energy to play with kids
- Look younger, longevity
- Confidence from a killer bod
- Self-defense, country defense
Choose what you need, then dominate
There is no wrong 'Why' for health, except not having one.
A few Ideas:
- Improve dating options
- Energy to play with kids
- Look younger, longevity
- Confidence from a killer bod
- Self-defense, country defense
Choose what you need, then dominate
7. Having an All-or-Nothing Mentality
Your life will never be perfect, but it can be extraordinary.
You will miss a day in the gym, that is OK.
What's not OK? Letting that day turn into 3 weeks.
Use the mantra "Never miss twice" (Hat tip to James Clear).
Your life will never be perfect, but it can be extraordinary.
You will miss a day in the gym, that is OK.
What's not OK? Letting that day turn into 3 weeks.
Use the mantra "Never miss twice" (Hat tip to James Clear).
8. Being Distracted While Lifting
Amateurs watch news/sports or text in the gym
Professionals tap into a powerful mind/body connection
Schwarzenegger teaches putting your mind inside a muscle being worked.
Amateurs watch news/sports or text in the gym
Professionals tap into a powerful mind/body connection
Schwarzenegger teaches putting your mind inside a muscle being worked.
I can say with absolute certainty something special happens when you do this...
Results.
Results.
9. Postponing the gym for âlaterâ
You intend to hit the gym after work,
99% of us will never make it
Don't be another statistic.
Go to sleep early, workout early, and soonâŠ
You'll be unrecognizable.
You intend to hit the gym after work,
99% of us will never make it
Don't be another statistic.
Go to sleep early, workout early, and soonâŠ
You'll be unrecognizable.
The 9 Worst Workout Mistakes
1. Focusing on PRs Instead of Quality
2. Doing the Wrong Lifts
3. Not Having a Plan
4. Not Logging
5. Not Prioritizing Recovery
6. Not Knowing Your Why
7. All-or-Nothing Mentality
8. Being Distracted While Lifting
9. Postponing Workout for âLaterâ
1. Focusing on PRs Instead of Quality
2. Doing the Wrong Lifts
3. Not Having a Plan
4. Not Logging
5. Not Prioritizing Recovery
6. Not Knowing Your Why
7. All-or-Nothing Mentality
8. Being Distracted While Lifting
9. Postponing Workout for âLaterâ
Those were the 9 worst workout mistakes.
They took me thousands of trips to the gym + becoming a certified trainer to learn.
If you enjoyed this thread:
1) RT the first tweet
2) Follow me @systemsunday for premium free content.
All systems go,
Ben
They took me thousands of trips to the gym + becoming a certified trainer to learn.
If you enjoyed this thread:
1) RT the first tweet
2) Follow me @systemsunday for premium free content.
All systems go,
Ben
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