If you want to build more muscle than 93% of men, avoid these 13 mistakes:
I've been weightlifting for 8 years.
And I've coached 212 people during that time.
During that time, I've done (and seen) every mistake imaginable.
Here are 13 of them to avoid if you want to pack on muscle:
And I've coached 212 people during that time.
During that time, I've done (and seen) every mistake imaginable.
Here are 13 of them to avoid if you want to pack on muscle:
1) Weightlifting with a Bosu ball
No, it doesn’t improve the functionality of your exercise or increase muscle stimulation.
It reduces the force you can generate against your weight due to your unstable positioning.
Stick to steady surfaces.
No, it doesn’t improve the functionality of your exercise or increase muscle stimulation.
It reduces the force you can generate against your weight due to your unstable positioning.
Stick to steady surfaces.
2) Front raises
They won’t hurt you, but…
You’re likely getting enough front delt work with your chest and shoulder pressing exercises.Â
Replace the front raises with work on your side and rear heads.
This will give you a more rounded shoulder look.
They won’t hurt you, but…
You’re likely getting enough front delt work with your chest and shoulder pressing exercises.Â
Replace the front raises with work on your side and rear heads.
This will give you a more rounded shoulder look.
3) Reverse grip tricep extensions
This exercise puts your grip in a weaker position which could lead to injury.
There are zero benefits to using this grip for this particular exercise.Â
When doing cable tricep extensions, opt for a neutral, standard, or pronated grip.
This exercise puts your grip in a weaker position which could lead to injury.
There are zero benefits to using this grip for this particular exercise.Â
When doing cable tricep extensions, opt for a neutral, standard, or pronated grip.
4) Flaring your elbows out during chest presses
Positioning your elbows at 90 degrees or behind your body leads to stress, strain, and injury.
Keep your elbows tucked in slightly at a 75-degree angle to protect your shoulders.
Positioning your elbows at 90 degrees or behind your body leads to stress, strain, and injury.
Keep your elbows tucked in slightly at a 75-degree angle to protect your shoulders.
5) Having excessive spotter help
If someone needs to spot you, hands-on-bar, from rep one - it’s too heavy.
Lifting in excess can cause injury and inhibit your ability to track your progressive load accurately.
Choose a weight where you need help on the last rep only.
If someone needs to spot you, hands-on-bar, from rep one - it’s too heavy.
Lifting in excess can cause injury and inhibit your ability to track your progressive load accurately.
Choose a weight where you need help on the last rep only.
6) Cable squats
Cable squats put the tension in the wrong direction.
This means they put minimal tension on your quads and glutes.
If you need to train your quads with a cable machine:
Stay close to the machine.
Keep the tension pulling in the right direction.
Cable squats put the tension in the wrong direction.
This means they put minimal tension on your quads and glutes.
If you need to train your quads with a cable machine:
Stay close to the machine.
Keep the tension pulling in the right direction.
7) Behind the neck pull downs
They put your shoulders into an excessive externally rotated position.
This puts you at an increased risk of injury but gives you no reward.
They have no advantage over standard pull downs.
Skip the awkward positioning and get a better workout.
They put your shoulders into an excessive externally rotated position.
This puts you at an increased risk of injury but gives you no reward.
They have no advantage over standard pull downs.
Skip the awkward positioning and get a better workout.
8) Plate exercises
They’re great for YouTube clicks… but that’s about it.Â
There’s no real advantage to plate exercises unless you count an awkward grip as a plus.
Skip these - there’s just no point to them.
They’re great for YouTube clicks… but that’s about it.Â
There’s no real advantage to plate exercises unless you count an awkward grip as a plus.
Skip these - there’s just no point to them.
9) Leg presses with hands on your knees
If you need your hands to assist your legs in pushing the weight - it’s too heavy.
Here’s how to get the most out of leg presses:
• Remove some weight
• Keep your hands on the bars
• Keep your back firmly planted against the seat
If you need your hands to assist your legs in pushing the weight - it’s too heavy.
Here’s how to get the most out of leg presses:
• Remove some weight
• Keep your hands on the bars
• Keep your back firmly planted against the seat
10) Combination exercises
Row to curl.
Squat to lat raise.
Lunge to overhead press.Â
They may look cool but make little sense.
Using the same weight for two different exercises always leaves something undertrained.
Do separate movements with appropriate weight for each.
Row to curl.
Squat to lat raise.
Lunge to overhead press.Â
They may look cool but make little sense.
Using the same weight for two different exercises always leaves something undertrained.
Do separate movements with appropriate weight for each.
11) Excessively heavy lateral raises
Lateral raises are a great way to target your side delts.
But they put your shoulder in an awkward position.
Stick with moderate weight and high reps (8-12 reps).
Focus on technique and control to keep your shoulders safe.
Lateral raises are a great way to target your side delts.
But they put your shoulder in an awkward position.
Stick with moderate weight and high reps (8-12 reps).
Focus on technique and control to keep your shoulders safe.
12) Upright rows with an excessive range of motionÂ
Don’t pull the weight up to your neck with your elbows up to your ears.
Instead, pull until your elbows align with your shoulders.
Use moderate weight and higher reps to avoid injury.
Don’t pull the weight up to your neck with your elbows up to your ears.
Instead, pull until your elbows align with your shoulders.
Use moderate weight and higher reps to avoid injury.
13) Side bends with a weight in each hand
This creates a counterbalance.
So you’re not activating much of anything…
You’re just bending back and forth for no benefit.Â
Try twisting rope crunches instead to activate your obliques.
This creates a counterbalance.
So you’re not activating much of anything…
You’re just bending back and forth for no benefit.Â
Try twisting rope crunches instead to activate your obliques.
Enjoy this thread?
Help another person by giving the 1st tweet a retweet.
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Help another person by giving the 1st tweet a retweet.
And if you want more content on fitness and confidence, follow @TheJackBly
P.S. Right now, I'm looking for a few more men who want to lose 15-40lbs in 90 days.
If you're okay investing 2.5 hours/wk, you can do this.
DM me the word "Body" for details.
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If you're okay investing 2.5 hours/wk, you can do this.
DM me the word "Body" for details.
Click below to DM me "Body" 👇
P.S. I'm looking for a few more men who want a LEAN body, high CONFIDENCE, & healthy TESTOSTERONE.
(2.5 hours required per week)
DM me "body" and I'll get you all the details.
Click below to DM me “body”👇
(2.5 hours required per week)
DM me "body" and I'll get you all the details.
Click below to DM me “body”👇
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