The Biggest Training Mistakes Everyone Makes
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- Опубликовано: 5 июн 2024
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Conceptually, getting in shape is pretty simple. Depending on the goal, you'll do certain exercises and things tailored for it. Muscle growth? Resistance train (like lifting weights), eat a good amount, get your protein. Fat Loss? Burn calories, eat in a deficit, get your protein. Get stronger? Train heavy, eat moderate to high amounts, and oh, get your protein.
At this point, the script for any fitness goal has been laid out pretty well, but yet, people still make some fundamental training mistakes once they start trying to fill in the details of their fitness plan. And some of these mistakes tend to happen to everyone, even for people that have been training for years simply because they never learned about it. Well, in this video, we're going to look into some of those common gym mistakes that you might be making and not even realizing it!
pubmed.ncbi.nlm.nih.gov/28486...
pubmed.ncbi.nlm.nih.gov/18981...
Picturefit on RUclips! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #gains #lifting
We need a physique reveal
I think his v taper is pretty good
What do you mean, he's just a guy made of geometric shapes, don't hate
A
+1
No we don’t
Big mistake: forgetting your headphones
I purposefully don't use headphones. It distracts me from 100% focus on the lifts
@@michaelpease2103bro listens to the gym music
@@lilsusrobert9356😂😂
only need my headphones for the cardio
@@lilsusrobert9356hehe 😂 I carry earphones but I listen to gym music usually. Only when I'm doing cardio, I put my earphones cause sometimes gym music can be boring during cardio
The biggest mistake you can make is being inconsistent.
It's normal to have days here and there where something comes up thats more important than the gym, or where you're sick and don't want to risk getting others sick. It is normal to have days where you don't meet your caloric and/or protein goals. It's normal to have fluctuations in your body weight and how much you can lift at the gym. But the key is minimizing these days by making good decisions as often as possible.
I have a question and I hope someone can help me
I am basically a beginner, I havent’t been doing this for a month, I believe it has only been two weeks, but I ak now doing a 4 day split routine where i work out each muscle group twice a week, to be specific:
Day 1: Chest, shoulder, back
Day 2: Arms and legs
Day 3: Rest
Day 4: Chest, shoulder, back
Day 5: Arms and legs
Day 6 and 7 are rest
I am confident to say that I can do this workout routine and be able to finish it without being too exhausted or fatigued, though it is true that I am only lifting weights that are one step above my comfort zone. My concern is, each day of workout takes about 3 hours before I finish, is this okay or I’m wasting my time and should stick to 1 hour a day, take note that this is not an issue of me being fatigued, I just wanna make sure that I am not wasting my time doing 3 hours of workout a day instead of what I see which is around 1 hour per day.
Sorry if it’s too long, hope some can answer me. TYIA
@@fiend_666 You are probably overdoing this.
3 hours is generally too much. Try to stick with a plan that doesn't take longer than 60 -75 minutes per session and not more than 12- 18 sets per muscle group per week. You are probably doing a lot of "junk volume" (look that up).
Most chest and back exercises involve a stimulus of the arms, too. You are thereby already training your arms during your chest, shoulder, back sessions.
Being "one step above my comfort zone" (I read that as moderate) is ok to get used to the exercises. But one or two exercises done close to failure per muscle group per session should be more than enough to stimulate your muscle growth. Being "close to failure" is the key word. How do you know you're actually close to it?
Well... train every now and then to complete failure. Then you get a feeling of how it feels like and from then on you might adapt your weights to get as close as possible to that complete failure feeling.
I hope this helps.
@@ChRW123 thanks for this
@@ChRW123 do you have an app that you would recommend so that i can follow its workout plan
@fiend_666 3 hours as a beginner is way more time in the gym than should be necessary. I would aim for your workouts to be at least 45 minutes but no longer than an hour and a half.
Time spent in the gym can depend on a few things:
- are you working out with friends? (The more people in your group the longer it will take to get through a workout. Usually having a partner is no issue but when you get to about 4 people it gets hectic and too much talking.
-are you also doing cardio alongside your weight training?
-how busy is your gym, do you regularly have to wait on machines or benches to open up?
All that to say that there is no exact measure for how much time a person SHOULD be spending in the gym, but you can totally get an amazing workout in within an hour or hour and a half
1. Winging it at the gym/Poor exercise selection
2. Doing everything the "Right way" (ex: only doing barbell squats and never touching hack squats)
3. Dropping the eccentric phase during lifts
4. Ego lifting
5. Training on an empty stomach
6. Thinking muscle soreness means a good workout
7. Not training close to failure
8. Not enough sleep
Ego lifting ftw
I have a question and I hope someone can help me
I am basically a beginner, I havent’t been doing this for a month, I believe it has only been two weeks, but I ak now doing a 4 day split routine where i work out each muscle group twice a week, to be specific:
Day 1: Chest, shoulder, back
Day 2: Arms and legs
Day 3: Rest
Day 4: Chest, shoulder, back
Day 5: Arms and legs
Day 6 and 7 are rest
I am confident to say that I can do this workout routine and be able to finish it without being too exhausted or fatigued, though it is true that I am only lifting weights that are one step above my comfort zone. My concern is, each day of workout takes about 3 hours before I finish, is this okay or I’m wasting my time and should stick to 1 hour a day, take note that this is not an issue of me being fatigued, I just wanna make sure that I am not wasting my time doing 3 hours of workout a day instead of what I see which is around 1 hour per day.
Sorry if it’s too long, hope some can answer me. TYIA
And the creator did not put this and time stamps, he should like PIN this comment of yours, very nice of you
@@yeshuayahushua4338 I think it's because they want you to watch thru the whole thing so you watch more ads lol
@@fiend_666if u do chest, shoulders AND back and u arent fatigued after the workoutz something isnt right. try doing chest&front delts, back&back delts, rest, legs, arms, rest, rest. they shouldnt be longer than 1.5h since ur a beginner, and they should be high intensity
9. skip leg day
Seriously, don’t skip leg
9+. Do an extra leg day just to be sure
9++ minus lower rep but plus the set
0:17 Winging at the gym
2:00 Doing everything the right way
4:13 Dropping the eccentric phase
6:22 Ego lifting
Eeeeh this is for hypertrophy only
Thanks for the list. You've been very helpful on my fitness journey.
Thank you, PictureFit! Your channel has kept me inspired all year and has educated me so much. Videos likes these make it so easy to learn and formulate my goals.
I train on an empty stomach most days and feel great!
same here, my body is incredibly fat adapted, I do 16:8 almost every day, sometimes it accidentally turns into 18:6 or even more and i don't even get hungry, tbh the only thing that makes me stay closer to 16 is that I meet my personal trainer at noon almost every day so by 2 I kind of have to break the fast with my protein. I've encountered very few people who get it, including 2 personal trainers.
Same here. I actually feel better working out on an empty stomach
These are great! Thank you!
He does raise some good points and I will try to improve my work out because of his knowledge
get them gains bruh!! 💪🏾
Am i the only one who gets the best workouts from training fasted?
I like this one. I do find soreness good for showing me what I did (or didn't do) at the gym. If I'm not even a little sore, I just maintained and might do the same body part tomorrow...
You are a very good RUclipsr, I love your videos.❤
damn, i like the part when I'm slowly lower the bar when I deadlift, the stretch of muscle feel so damn good
Disagree on the "training on empty stomach". I see no detriment to that. I've made my best lifts that way.
I think it probably depends on the kind of training and the intensity and length of the training session. If I'm casually doing a bodybuilding style workout then I can get away with either not eating for hours before hand or eating right before. But if I'm doing something like crossfit I need to eat around an hour and a half before to carb up and get some fuel in me.
@@hunternichols6273I don't think you do. At least I have plenty energy fasted.
Training on empty stomach can be useful cause it avoid intestinal problems and your energy is not used for the digestion
Video bursting with knowledge
Mike Mentzer figured it out very early. RiP The Legend
Agreed😊
So glad we have him back! ❤
5:41 for some reason made me laugh 🤣
His older video "Fast reps vs slow reps" seems to contradict this a little bit. It states that slow reps reduce lift capability, and the lowered workout volume outweighs the benefit of eccentrics. I'm confused now. Maybe the ideal is somewhere in the middle? Like making sure you lower weights in a controlled manner, even if it was fast? And not just dropping them.
Controlling the eccentric is important and trying to slow them down to about 2 seconds is a good idea if your goal is muscle growth. Slowing down the eccentric will probably lead to less reps done but if you take the sets as close to failure as you would otherwise it won't make a difference. Slowing down the eccentric will also allow you to train safer, beacuse risk to injury is far less if you're slowing the eccentrics.
slowed = harder = less plates for same or higher stimulus
@@PenguinCrayon269 exactly
Yeah I think there is a bit of cherry picking here, he usually uses papers on the subject to justify the reasoning. It would be interesting to see why the papers he used to arrive at the conclusion in the "fast reps vs slow reps" is flawed (assuming that this video is the correct one)
@@vasubruh4193this
I'm guilty of winging it, but do target muscle groups each session and aim for hypertrophy training ( 6-12 reps max i think?) but don't follow any plan.
The pronunciation of "eccentric" is "eXentric" and not "eesentric".
ik-'sen-trik to be precise.
its changes region to region its a language thing
Autoregulation sounds interesting.
I just try to do a few sets until I feel some burn or I get form failure, and don't worry about the performance per se.
Not only is the eccentric phase very good for building muscle, it helps prevent injury. Not talking super slow 5 second eccentrics, we're talking 2-max 3 seconds, as opposed to just dropping the weight against gravity. All my elbow pain stopped when I starting actually controlling the eccentric phase. Along with rotator cuff and serratus anterior strengthening. Be gone elbow pain!
Focusing on the eccentric means you also typically use less weight, too. If you focus on smooth eccentric, typically you'll find it more challenging with less weight. When I did physical therapy years ago, the therapist insisted on smoothness, and I found it surprisingly hard even with lower weight than I expected.
These vid’s are much easier to digest as he gets to the point even if in a light hearted manner. Much better than a shirtless wonder droning on and on between bullet points resulting in a vid that is unnecessarily long.
Is there a scientif study regarding working out with empty or full stomach?
I haven't seen anyone doing this, but i use the hack squat just to milk the ever living crap out of the eccentrics so all the slow twitch muscle fibers just get wrecked since the range of motion of the hack squat is nothing short of unreal.
I'll add one
not training glutes because it's "gay" or "feminine" to do so. I see where those people are coming from but imagine giving a damn about what is socially acceptable lmao
also it fixed my shit
Agreed. If anything, the ladies love a butt!
I'm curious about eccentrics. For me, most in most workouts the 'down' doesn't really feel like it challenges me at a weight that I can do the concentric in good form, but it does use up a lot of energy. Am I still getting a good benefit from them at this point?
Yes you most certainly are. Sometimes the things that don't feel like they do all that much are doing more than you realize
If u getting close to faluire and u are controlling the ecentric more than the concentric towards peak stretch, and that "will Mess u up in the best way possible"
@@hunternichols6273 How slow is optimal for something like a pull-up?
Most definitely! Muscles are stronger on the eccentric movement than the concentric. This is why the eccentric isn't as challenging and why your concentric strength reaches failure before your eccentric.
Keep in mind controlled eccentrics will reduce the # of reps you can do at a given weight but the results are superior.
Do this: Try 2-3 second eccentrics for about 4 weeks and see what results you get. For the first few workouts your DOMS might increase some but that will pass.
Don’t forget static holds and pre exhaustion.
Still make good gain’s probably because of my diet but I certainly don’t get enough sleep all of the time lol
I can’t find my comment from yesterday but here’s an update:
I trained today after eating some tuna and drinking a protein shake and I could hit more reps today than I did yesterday on an empty stomach. I guess I’ll be eating before going to the gym from now on.
I am 21 years old skinny tall guy. I hsve just started the program Starting Strength. Is it any good? Its basically 3x5 of squats, bench and deadlift
Starting Strength is an excellent program; stick with it.
Alright Thanks
@@TurnOntheBrightLights.
Still waiting for those newbie gains to give me the full 25lbs of lean mass I was promised
I invested a few thousand dollars into personal training in my early 20s - money well spent. After a long hiatus, I'm hitting the gym again in my mid 30s but I remember those lessons. I'm a fat guy doing low-moderate weights with good form.
1:05 how to fix these plateaus? i have been going to gym for like year and i think i might have hit plateau.
Small increases in weight and more protein intake
Hah. If i fail deadlift, i keep at it until im either pissed off, which leads to me lifting the weight. Or until im tired, which leads to me passing out the moment i get home
Biggest mistake: watching athleanx
I just started getting recommended those videos. Are they really that bad?
@@bossmaster4001yeah, I sincerely recommend "Natural Hypertrophy"
@@bossmaster4001 he's contradicting himself very often, regurgitating the same videos 15 times. A lot of his advice is gimmick (this exercise is the reason why you aren't making muscle, do this instead of this). He's just pumping mindless content to keep riding the algorithm wave. He does have some very good videos but majority are bad information.
@@kristijan8518 don't forget his cooking book
funny im watching this before i go to the gym and he says don't workout on a empty stomach
i went and got some food
Training before breakfast has it's uses.
Don’t workout on an empty stomach
Laughs in soldier
Training on an empty stomach is not a mistake. It's generally great to workout before breakfast. It's really only a drawback if you're already into your day and haven't eaten, so you might feel hungry and weak at that point. That's more to do with training in a rather large calorie deficit than just having an empty stomach.
"Generally great to workout before breakfast" => sources?
@Spartx1 Did you bother looking it up at all, or do you just like being asinine with that question?
@@Spartx1Very simple, after your last meal say dinner your carb stores will be filled and you have roughly 1600kcal of carb stored in your muscles. During sleep you mostly burn fat no carbs. So in the morning before breakfsst your stores are 90% filled and you are hard pressed to burn that in a weight session. For most situations its basically unfounded misinformation that you need to eat before training.
@@gerrysecure5874 the exception would be for people who are in bad metabolic health (aka have insulin resistance), they would be hard pressed to be able to access their fat stores to kick in when the glycogen stores are gone. Otherwise I honestly prefer fasted lifting, at most it makes me need a minute more of rest between sets.
@@jamessanders145 I think you misunderstand insuline resistance. Insuline resistance requires more insuline to store the carbs in your bloodstream. It has not much to do with the ability to use fat for energy (unless you just ate of course, and your insuline is high which indeed prevents fat burn). Quite to the contrary, avoiding eating carbs before exercise, exercise lightly (burns more fat than carb), can restore healthy insuline sensitivity over time. Of course what you broke over 20 years will not fix in 2 weeks.
I can cycle for 3 hours at 180Watts having 16hrs fasted without depleting my carb stores.
Weight training uses much less energy than people wish to believe because heavy weights do not allow for many repetitions.
I do arms then one day off then back and chest then one day off them legs and arms then a day off then repeat on Monday
Not training hard enough. Training too frequently. Not resting adequately. Neglecting nutrition, sleep, ...
1. Being happy
Hello Jeff!
I workout on a empty stomach, and always will because I wake up at 0220 in the morning. I start lifting at 0230ish. I dont want food that early.
Same!
sir! in which time you go for sleep?
@@AAa-mg6jm Around 2030
It is not the worst idea to train on empty stomach. It is not mistake at all.
Wait but I always train before breaking fast
I do intermittent fasting everyday
Autoregulation can be close to winging it.
Changing/choosing excersizes according to your daily form.
I think programs are great becuase they (in most cases) follow the general principles of training. If you can do the same without the program, I see no reason as to why programs are better than winging it.
Programs allow you to track progress much more easily.
@@someliker
Yes. If my goal was to track progress, I would follow a program.
I train on empty stomach always and there's noticeable results. Or maybe you mean it in a different way? If u can explain briefly that'll be helpful
It's completely fine. Just make sure you get proper nutrition the day before. And make sure to get protein in post-workout.
@@V1X0 yup I'm on it 👍 thanks for the advice kind sir
Thank you for saying being sore is NOT a good indicator of a good workout. When I workout, I'll know if it was a good one by how I'm feeling mentally. Am I calmer? Am I more energized? Do I feel stronger? If the answer to one or all of these questions is yes, then I know I benefited from it
Appearing random might just be that, bruh.
My uncle Djamal has newbie gains
interested as to why this guy doesnt like training to failure?
i've seen so many biggest mistakes on youtube...
glad im not doing any of those
I had to google "BTS". Are they popular here? or I know picturefit is asian based on his accent, is he hinting at the fact hes Korean?
💪🏽💪🏽
Seriously, who makes these absolute beginners' mistakes????
A lot of people
Dropping in a deathlift is nicer with your low back. I only do it when finishing heavy sets. Of course is pointless for a set of 10 reps but to squeeze the last 2 or 3 lifts i would say is better to drop the bar.
BTS has powered me through many, many, many tough lifts over the years😎
BigBang and 2ne1 tho
Post body
mistake number 9, mispronouncing eccentric just because every other fitness content creator does it as well
I thought you'd know by now that muscle is grown via mechanical tension and not muscle damage
Lets gooo
OK, I give up. Everything is wrong and you need a phd to get anywhere with fitness. And it is boring as hell. I better go to McDonald's now...
Don't blame anyone but yourself for that. You don't need to know anything much.
Lifting heavy on an empty stomach has been proven to improve insulin sensitivity.