Don’t Make Common Lifting Weights Mistakes

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Beginner workouts are incredibly important since they set the foundation for all gains to come. In this video, I’m going to go over the biggest beginner workout mistakes that people make that undercut their ability to see the best results that they can get in the long run. I will cover everything from the importance of the bench press, squat and deadlift while remembering not to rely solely on them or attempt to lift too much weight at the expense of good form..
To start, full range of motion on exercises is incredibly important for anyone lifting weights. This holds true whether you are a beginner or even more advanced. The use of full range of motion helps to strengthen the kinetic chain while improving coordination. Many beginners lack joint coordination or awareness in space and instead will use shortened range of motions in order to trick themselves into thinking they are doing more than they are..
The compound lifts are key exercises for promoting the opportunity for full range of motion. Because they utilize multiple muscle groups and joints they allow you to load up the highest amounts of weights that you can on any exercise. That tends to create some fear of these exercises for beginners however. The sense of danger on these exercises is certainly higher than on a concentration curl but that doesn’t mean they should be avoided..
Instead, using weight that you can command and building a true strength base on top of that is the answer. If you start using weights that you can handle and continue to increase your strength on these lifts over time, you won’t fear the movement. As you see results come from performing these exercises you will become less self conscious of those around you and your fears of using weights that you feel are too light in comparison to what others are using..
Remember, we all start somewhere. Even the strongest guy in the gym started out using the bar. Keep adding weights only when you can perform the lift in good form. Too many so called experts think that it is a badge of honor to have a “strong” lift when it is nothing more than an average lift wrapped around a whole lot of bad form and compensation. Do not copy this. You may even wind up looking as bad as they do if you follow that advice..
From here you want to make sure that you do not approach your training and workout sessions lazily. What this means is that instead of just grabbing a bar, squeeze it for all its worth. The strength that is elicited by simply doing that will surprise you. Do not just move the bar from point A to point B, execute the movement and exercise with your highest intensity. You will need a great deal of grip strength as a beginner to take advantage of this but you can build that by not avoiding forearm work and remembering to rack all of your own dumbbells and plates..
If you are looking for a workout program for beginners that will help you to build muscle fast, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and building a solid foundation of muscle, strength and athleticism and you will be amazed at how much faster you see results long term..
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BENCH PRESS: https://www.youtube.com/watch?v=Lr8hSSFcByY&index=79&list=PLacPhVACI3MNgGaNdQfNfcMyupRfSiMmQ.
DEADLIFT: http://muscularstrength.com/article/Deadlift-Why-You-Are-Not-Lifting-As-Much-Weight-As-You-Could.
SQUAT: http://muscularstrength.com/article/Maximize-Your-Squat-For-More-STRENGTH-FLEXIBILITY-BALANCE-And-OVERALL-POWER.
*READ FULL ARTICLE WITH PHOTOS*.
https://muscularstrength.com/article/Eleven-Things-Wish-Knew-Before-Started-Training.
You know, you guys don’t know how lucky you are to have the resources you have now. Between YouTube Videos and Google searching on the internet you can basically find all the information you need to build a workout and meal plan. But at the same time, having an overwhelming amount of information can be just as bad because I know a lot of you probably get frustrated trying to weed out all the bro-science so you can just find the information that works. I know it is for this very reason that the majority of you come to my YouTube channel and website for advice, because I use my experience to deliver just the facts..
But now, it’s time to admit some embarrassing mistakes!
Let’s face it guys, when I first started lifting there was no YouTube or even much of an internet for that matter, and I was told deadlifts are bad for your back and to stop halfway on my squats and bench. But man, if I could go back in time and tell myself just a few things I know I could have seen more results in a much shorter amount of time. So let’s get this party started!
#1 TRAINING TOO LONG IS OVERKILL.
I used to spend 2 – 3 hours in the gym every day at least 6 days a week. In fact, I think I only took Sundays off because that was the only day I didn’t have to work at the gym. Now when I was younger I REALLY enjoyed being at the gym because I worked there and everyone was always really nice and supportive..
The gym was my escape from reality and school but as much as I hate to admit it, that wasn’t the only reason why my workouts were so long. When I first started lifting I was taught to spend at least an hour on every bodypart when training. So if I was training biceps and triceps, I would spend 1 hour on biceps, then 1 hour for triceps and then at least 30 minutes of abs. But training too long when trying to build muscle is actually not a good thing. Just like when you’re trying to lose weight and you think that you’re burning more fat with more exercise. It just isn’t true guys. Actually, believe it or not, the longer you workout the lower you drop your blood sugar and if you go too hard and into a hypoglycemic state you will rebound with sugar cravings and most likely end up drinking/eating more calories than you even burned in the first place..
The other factor to keep in mind is that your body will release cortisol from extended workouts over 45 60min that can contribute to muscle breakdown. So if you’re in the gym for hours and hours, it might be time for a new program because at the end of the day it should only take you 60 – 90 minutes max to complete your routines..
#2 RESULTS TAKE TIME.
I used to get so frustrated because a lot of the kids I knew in high school were growing like crazy and were shredded all the time. I couldn’t understand why I wasn’t growing like they were even though we were training together and doing the same workouts! But it wasn’t until years later I found out the REAL reason and it was because they were on drugs/steroids and I wasn’t. I used to get so mad about how slow my progress was and to be honest it was because I was just like many of you and was ignorant to how many people are actually using steroids. When I was in my teens I thought only pros, who were the size of a house, took them. But the reality is VERY different. I get questions in the comment section all the time from people wanting to know if this YouTuber or that competitor is on juice and the answer is: they probably are..
Dudes on gear are not just the massive ones with arms the size of your legs and if that’s what you think, you need to get more informed because 99% of physique competitors are juiced up. They just use different drugs or different combinations to achieve the Physique look which is very different than the Olympic Bodybuilder massive look and their roid stack is not just for growth either..
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https://muscularstrength.com/article/Eleven-Things-Wish-Knew-Before-Started-Training.
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Doing home workouts can seem like a bad idea to those who fear losing all of their muscle gains by training away from the gym. In this video, I’m going to show you that this is not something to be fearful of as long as you avoid these 10 most common home workout mistakes. In fact, it is possible to build muscle at home with little to no equipment if you get all of these right. So that said, let’s dive in and start making sure you are..
First, you must not focus so much on the equipment that you don’t have and instead look around at the opportunities you do have. I covered in a recent home workout video how you have countertops, stairs, doorways, hardwood floors and even tables that you can use to get a complete total body workout with nothing but your own bodyweight. Watch that if you feel like you are out of ideas for what to do now that your gym is closed..
Next, in a rush to overcompensate for the lack of a gym people will attempt to do home workouts and exercises that are simply too difficult for them. What happens here is that they either get hurt or just become discouraged when the results aren’t satisfactory. This is because they would have gotten much more out of doing the exercises that were appropriate for them and that they had done with proper form and intensity..
Third, exercise variety is key when it comes to training at home. This is not because you are trying to create muscle confusion or “shock the muscles”. Instead, this is because the variety of home exercises is what provides the easiest path for overload. Slight changes to the same exercise can provide a totally unique stimulus to the muscles you are trying to train and lead to new muscle gains..
Speaking of overload, the fourth mistake relates to how many will program for it in the form of specific rep counts with home and bodyweight workouts. This is a mistake. One size does not fit all when it comes to calisthenics. Instead, train to failure or just shy to ensure that you are neither underserving or over serving your abilities in your workouts..
The fifth biggest home workout mistake is relying too much on cardio or hiit movements instead of strength building exercises. Look, I love burpees, mountain climbers and jumping jacks but they are not going to build muscle. Doing too many of them in your home workout routines will cause you to lose muscle instead of build it. You need to focus the majority of your efforts on exercises that build muscle like pullups, handstand pushups and more..
The sixth biggest mistake is forgetting to train your back at home. Not only will this lead to an underwhelming physique but it will create muscle imbalances that lead directly to the seventh mistake and that is bad posture..
Finally, the last three relate to the implementation of your workout routine into a new routine. If you don’t plan to get your workout in at home it is too easy to find yourself being too random and skipping your workout all together. Schedule it into your day and FaceTime a friend if needed to hold yourself accountable. Don’t do it in your living room either if you can avoid it. Too tempting to hit the couch during a rest period and never get off of it..
To build muscle at home you have to be willing to avoid the biggest workout mistakes. These are just a few of the things that people tend to do at home when they are doing total body workouts that hinder the muscle gains that they see. If you want to build muscle at home and do it without equipment you have to use a workout that doesn’t make mistakes like these..
If you are looking for a complete home workout program that doesn’t require any equipment at all, be sure to head to athleanx.com and check out the ATHLEAN XERO program. Build solid muscle at home without any equipment in just 6 weeks and see how powerful the right bodyweight training can be..
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The 10 Worst ​Muscle Building Mistakes that ​you should avoid. These mistakes are common for beginners that are starting to look into how to build muscle as well as advanced. If you’re looking for the best bulking and muscle growth diet/workout you should first make sure you’re not making these mistakes.
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TIMESTAMPS:
Mistake 1 Always Sticking to The Same Rep Range: 0:57.
Mistake 2 Undervaluing The Importance of Food: 2:53.
Mistake 3 Having Too Low of a Meal Frequency (Intermittent Fasting): 4:24.
Mistake 4 Overvaluing Supplementation: 5:44.
Mistake 5 Not Trying to Develop Neuromuscular Connection: 6:52.
Mistake 6 Working Out Too Much: 7:39.
Mistake 7 Avoiding Intense Weight Training Sessions: 8:57.
Mistake 8 Not Switching Up Your Training Style (Drop, super, tri sets): 9:58.
Mistake 9 Not Realizing Barbells and Dumbbells Are THE BEST: 10:48.
Mistake 10 Not Allowing Your Gains to Stack Up: 11:27.
I’ve spent years trying to build muscle naturally and let me start by saying it’s not easy. There’s so much misinformation out there on how to build muscle as a natural and even if you were to find the right information there’s so much of it that it’s easy to get overwhelmed and not take action. I felt that first hand as ive gone through phases where my goal was to strictly be as bulky as possible and other phases where the goal was to get as lean as possible. Over the years of going through dirty bulks, clean bulks, cutting phases, trying different supplements, as well as constantly modifying my workout plan I went through a lot of trial and error. And I want you to avoid making the same mistakes that I did so you can see results as fast as possible by focusing on the things that truly matter when it comes to building muscle while ignoring the rest. So today I want to go over the 5 biggest muscle building mistakes that you’re probably making that are preventing you from seeing the gains you deserve. Let’s jump right In and start with the biggest workout related mistake that beginners and advanced people make. Always sticking to the same rep range. There is a rep range that is believed to better for building muscle and even though there’s a lot of debate about what the best rep range is most people will agree that it falls somewhere between 6 to 12 reps. The best results that I noticed were always within a narrower rep range of 5 or 6 to 8 reps. However by constantly sticking to this same rep range you’re going to have a lot of trouble making progress especially after you’re no longer a beginner and results start slowing down. This is why you want to spend time with three different rep ranges low moderate and high. Your moderate rep range could be 6 to 8 reps. Your low rep range wlcould be roughly 3 to 4 reps and your high rep range could be 12 to 15 reps. You would spend two to three weeks working on each rep range and you would do this because each rep range has benefits that will transfer over to the other rep ranges helping you get stronger and build muscle faster. The three to four rep range allows you to lift a much heavier weight which will then make the weight that you were using for your moderate and higher rep ranges a lot easier allowing you to lift heavier weights for those rep ranges as well. With a high rep range of 12 15 or even 20 reps you’ll be increasing your endurance and your body will adapt to an increased production of lactic acid. This will help you squeeze out extra reps at the moderate rep range and even the low rep range with the very heavyweight. Breaking up your work out into periods of low moderate and high rep ranges is known as periodization and this will allow you to continuously increase the intensity of your workouts in the shortest amount of time possible ultimately leading to some very impressive results. Your body is very good at adapting and periodization is a great way to constantly keep it guessing which is a big plus when it comes to building muscle. The next mistake is undervaluing the importance of food. If you happen to be a hardgainer you have to eat a lot of food to build muscle. if you’re not a hardgainer you still have to eat a lot of food to just not as much. Muscle is metabolically active tissue and due to our biology and the way that we’ve evolved our bodies try to conserve energy whenever they can to ensure that we don’t starve. So from an energy conservation standpoint your body doesn’t want to build muscle and you’re going to have to force it into growth..
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There are muscle gaining mistakes that can affect anyone of any age that lifts weights, and then there are those that are even worse when you get to be 40 years old. In this video, I’m going to show you the 8 biggest muscle building mistakes that you can make and how they are amplified when you get to be a little older..
The first is the warmup. This one is tricky since many people forget to warmup at all when they are getting ready to lift weights. On the other hand, those that turn their warmups into workouts themselves are doing far too much and it’s actually holding back the progress they should see on their workouts. Four sets working up to your working weight on compound exercises and 2 sets working up to your working weight on single joint exercises is a good recommendation of what is needed. A general total body core temperature raiser like jump rope or a bike is also important for overall prep..
When it comes to the actual training you can never forget to prioritize strength training. It doesn’t matter what age your are, training for strength via progressive overload on the big lifts should always be the base of your training pyramid. The issue comes when the pursuit of that strength comes at the expense of responsible training. This means that chasing numbers at the expense of your joints and muscle health is a big mistake. Ensure that you own the weight you’re lifting by incorporating paused lifts at every opportunity..
Not including enough of a focus on developing your mind muscle connection (and maintaining it as you age) is the next big workout mistake for men over 40. This is because the ego tends to get in the way and focusing on getting the weights from point A to point Z becomes more important than ensuring that the muscles you were trying to train to get them there are actually doing the job..
Since we focus on quality of reps, the way to expand this out to the entire set and the whole workout is to include some metabolic training into your plan. This is actually important for trainees at all levels since metabolic stress is one of the three known drivers of muscle growth (along with eccentric muscle damage and progressive overload) but it is particularly so for men over 40. The reason this works so well is that it doesn’t leave you with the soreness that makes it tough to recover between workouts and the joints are given a break by the lighter weights..
Next you cannot forget to do what we preach all the time on this channel, and that is train like an athlete. This not only means taking a scientific interest in the type of training that you do but to actually get out there and include some athletic activities in your workouts. Things like running, jumping and doing agility work are all things that your body will lose if you don’t use them. The old phrase of use it or lose it has never been more true..
This also brings about the importance of doing corrective exercises. Things like face pulls and band pull apart may seem like small and unnecessary exercises but they are not. Particularly when you get older, these exercises have a high value and allow you to get more out of the more commonly performed exercises simply by making sure there are no imbalances in place to get in the way..
As you can see, there are many things that you must make sure you’re getting right if you want to look your best not just in your 40’s but well past. This is what the ATHLEAN-X Training Systems allow you to do better than any other program out there. If you’re ready to start training like an athlete again and look better than ever before, click the link below and start training with me today..
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Training Myth 1: High Reps Are Better For “Toning”, Low Reps Are Better For Bulking.
Both of these ideas aren’t really true. What people mean by “toning” is basically losing fat so the underlying muscle can show through better. According to the best research we have, losing fat is just a matter of putting yourself in a caloric deficit and eating enough protein. There are at least 3 studies showing that bodyfat spot reduction isn’t possible and a typical weight lifting session only burns about 75-300 calories anyway. Still, I think there is a practical hypertrophy zone somewhere around 6-15 reps..
Training Myth 2: You should only train one bodypart per workout (Bodypart split).
Research shows that a full week between workouts is way more time than you need and there might be a “limit” to how much you can benefit from killing one muscle in one workout.The “best” training split is the one that allows you to get an in adequate amount of volume per WEEK, while distributing your working sets throughout the week in a way that maximizes performance and recovery..
Training Myth 3: Need To Get Sore For The Workout To “Count”.
Soreness is a result of a novel stimulus, not necessarily an effective stimulus. Soreness CAN be a decent indicator that you actually hit the muscle you were trying to hit. Did you lift more weight this workout than the last workout? Did you do more reps than the previous workout? Did you improve your form in some small way? These metrics are far more valuable than how much your muscles hurt the next day..
Training Myth 4: Muscle Confusion Is Important: Always Switch Things Up.
For beginners, I recommend the exact opposite approach: you want to keep the core of your training routine exactly the same week to week. You can have some exercises that you’re more flexible with and you can swap those in and out, but aim to at least have 1 or two “main movements” per day that you stick to, get better at, and get stronger with..
Training Myth 5: No Pain No Gain! Take Every Set To Failure!
Since taking sets to failure, especially on heavy compound exercises can cause more fatigue, increase injury risk through form breakdown and reduce the volume later in the workout, I generally recommend reserving sets taken to failure for the last set of an isolation exercise, while leaving 1 to 3 reps in the tank for everything else..
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SOURCES:
https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/.
Spot reduction references here:
https://www.ncbi.nlm.nih.gov/pubmed/5552114.
https://www.ncbi.nlm.nih.gov/pubmed/21804427.
https://www.ncbi.nlm.nih.gov/pubmed/17596787.
https://www.ncbi.nlm.nih.gov/pubmed/23222084.
https://www.ncbi.nlm.nih.gov/pubmed/28497942.
https://www.ncbi.nlm.nih.gov/pubmed/30779716.
https://www.ncbi.nlm.nih.gov/pubmed/30558493.
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3.
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked)..
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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I have been working out long enough to have made plenty of workout and nutrition mistakes. I’m not ashamed to admit that. In this video however, I’m going to share the eight biggest workout and nutrition mistakes with you so that you can hopefully avoid making them yourself and can start seeing nothing but gains..
They say the biggest mistake is not making one, but not learning from it when you do. I want to be sure you learn from each of these so I break them down one by one. Some of these mistakes deal with my nutrition while others deal with training and even mental mindset..
1. Dietary fat intake was too low I actually started to see detrimental health effects from making this mistake at a young age. My eyes were intolerant to light and my skin was drier than the Sahara Desert. My gains had slowed to a crawl and my hormones were likely way off balance. If you find that you are lacking energy the first place you might want to look is to adding more healthy fats to your diet..
2. Substituted hard work for supplementation This is something that shows how naive I was when it comes to training. Now don’t get me wrong, adding high quality supplementation to a solid nutrition plan and smart, hard training is the holy grail of lifting. It provides the greatest results. One plus one plus one does not equal three in this case, it equals ten. That said, you cannot think that supplements are going to undo the wrongs you are making if you simply won’t train hard or eat right..
3. Muscle Magazines Don’t get me wrong. Muscle magazines were my source of education and inspiration for starting down this career path and love of lifting in the first place. That said, the models I was inspired by were not necessarily following the same supplement regimen I was! Be careful who you turn to for guidance. You may be making the same mistake I made, except this time online rather than via the pages of a magazine..
4. A to B rather than enjoying the pain of A to Z If you want to build muscle as quickly as possible you must stop focusing on the rep as the currency of your workouts. Instead, focus only on the quality of the rep and you will start seeing much faster gains. It doesn’t matter what your goal is in your training at the moment. The quality of that rep has to match up with what you are trying to achieve and only then will your results be attainable..
5. Ignoring the value of Plant based nutrition This is something that was again engendered in me at a young age. My mentors stressed starchy carbs and protein (because I was skinny and needed to put on weight). By neglecting the importance of plant based fibrous carbohydrates I was neglecting one of the most valuable sources of micronutrients needed to compliment and fill in the gaps of a complete nutrition plan. I got over my aversion to these foods and the gains were almost instant..
6. On the wrong side of the VOLUME / INTENSITY spectrum This is one that can be summed up in one quick statement. You can either workout hard or you can workout long but you cannot do both. Opt for intensity over half assed volume any day and you will see much faster gains..
7. Exerphobia The exercises that cause the greatest amount of trepidation before doing them are almost always the most beneficial. Don’t steer away from an exercise just because you know that it is harder to execute than a single joint exercise that you can do on a machine much more comfortably!
8. That said, every exercise is not right for every body. Some biomechanical differences between individuals can make one exercise perfect for one and impossible for someone else to perform in good form. Get creative and take chances on coming up with new ways to hit your muscles without compromising your long term health..
For a complete workout and nutrition plan that helps you to avoid the mistakes by laying everything out for you step by step and meal by meal, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training and eating like an athlete and see better results, faster..
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