9 Muscle Building Mistakes I REGRET Making!
video description
Date: 2025-02-06
Related videos
Comments and reviews: 20
taylorgarza1675
Hey Jeff, here’s a question that bears some relevance to the main topic of discussion What is your opinion on the use of regenerative therapies being incorporated in the recovery process to help accelerate the healing of soft-tissue injuries
Over the last several years of medical advancements, stem cell therapy, platelet-rich-plasma (PRP) injections, and numerous other minimally invasive procedures of the same nature have become increasingly popular amongst physically active people who’ve suffered both acute and chronic issues with their muscles, joints, ligaments, and tendons.
Countless professional sports athletes and media figures like Joe Rogan have received these types of injection procedures as safer alternatives to undergoing surgical treatments, and they’ve confirmed their effectiveness at shortening the overall duration of recovery from severe sprains, tears, and even broken bones.
You’ve been a longtime advocate for recommending safe and conventional approaches to achieve certain health goals, and in the several years of watching your videos, I don’t recall you ever giving your two cents on these particular topics. To what extent should folks rely on regenerative therapies to help remedy nagging long-term injuries that can’t be solved through conventional means
And have you at any point received or considered receiving stem cell therapies to address the shoulder and biceps injuries that have negatively impacted your ability to perform intensive physical exercise
Your insights are much appreciated, keep up the great work.
reply
Hey Jeff, here’s a question that bears some relevance to the main topic of discussion What is your opinion on the use of regenerative therapies being incorporated in the recovery process to help accelerate the healing of soft-tissue injuries
Over the last several years of medical advancements, stem cell therapy, platelet-rich-plasma (PRP) injections, and numerous other minimally invasive procedures of the same nature have become increasingly popular amongst physically active people who’ve suffered both acute and chronic issues with their muscles, joints, ligaments, and tendons.
Countless professional sports athletes and media figures like Joe Rogan have received these types of injection procedures as safer alternatives to undergoing surgical treatments, and they’ve confirmed their effectiveness at shortening the overall duration of recovery from severe sprains, tears, and even broken bones.
You’ve been a longtime advocate for recommending safe and conventional approaches to achieve certain health goals, and in the several years of watching your videos, I don’t recall you ever giving your two cents on these particular topics. To what extent should folks rely on regenerative therapies to help remedy nagging long-term injuries that can’t be solved through conventional means
And have you at any point received or considered receiving stem cell therapies to address the shoulder and biceps injuries that have negatively impacted your ability to perform intensive physical exercise
Your insights are much appreciated, keep up the great work.
reply
dlads79
I've had a click in my right elbow for over a year now and it doesn't hurt but sounds like a wishbone being broken, i cannot straighten this arm fully, my left is fine but has other issues.
On top of that i've apparently got a problem with my rotator cuff in both shoulders, it's not painful in my shoulder but it is further down my arm, which i'm doing physio for; but meanwhile i can't do hammer curls (singles) or pull ups (pronated) feels like i'm being stabbed in the brachioradialus area.
I've worked around both, when both arms are used i'm fine and can go quite heavy on hammers, if i use the neutral bar then i can perform lat pull downs, but pull ups are hard so i don't do them at all.
My body fat is only 12% so i should really be able to pull myself up but again this pain.
I'm 45, can bench over 120kg for several reps, skullcrushers using 50kg 3x10, curls with 45kg 3x10. everything else is fine it's just these couple of exercises.
I've avoided the gym my whole life besides the last two years since jan 2023, went to rehab and this is now my recovery, i'll keep at it but it's a pain not being able to explore an exercise that so many people mark as one of their best options.
Love your vids mate. from Liverppol England.
reply
I've had a click in my right elbow for over a year now and it doesn't hurt but sounds like a wishbone being broken, i cannot straighten this arm fully, my left is fine but has other issues.
On top of that i've apparently got a problem with my rotator cuff in both shoulders, it's not painful in my shoulder but it is further down my arm, which i'm doing physio for; but meanwhile i can't do hammer curls (singles) or pull ups (pronated) feels like i'm being stabbed in the brachioradialus area.
I've worked around both, when both arms are used i'm fine and can go quite heavy on hammers, if i use the neutral bar then i can perform lat pull downs, but pull ups are hard so i don't do them at all.
My body fat is only 12% so i should really be able to pull myself up but again this pain.
I'm 45, can bench over 120kg for several reps, skullcrushers using 50kg 3x10, curls with 45kg 3x10. everything else is fine it's just these couple of exercises.
I've avoided the gym my whole life besides the last two years since jan 2023, went to rehab and this is now my recovery, i'll keep at it but it's a pain not being able to explore an exercise that so many people mark as one of their best options.
Love your vids mate. from Liverppol England.
reply
claudemeldrum2910
You are the only physiotherapist that I listen to. I am 82 years and started training in 1959 and never stopped. I flatly refused to take steroids and I am a small guy at a top weight of 156 lbs who could bench press 275 for eight strict reps. I could only squat for ten reps with 225 lbs due to having no hips and thin legs. I used 110 lbs DB’s for flat bench for 8 reps and now of course I only use 50 lbs db’s. Triceps were always good but biceps were terrible. I could do 15 to 20 pull ups with 25 lbs added on and now I can only do 5 reps and no added weight. I have always had a terrible back but started face pulls two years and my back has improved a great deal so I am pleased with the improvement. Do you have some advise for me. I once owned in fitness club in the eighties and many of the professionals trained at my gym like Arnold, Zane, Albert Beckles, Franco and more but I forget the names. Thought that might interest you. Thank you for being such a fantastic trainer. Claude
reply
You are the only physiotherapist that I listen to. I am 82 years and started training in 1959 and never stopped. I flatly refused to take steroids and I am a small guy at a top weight of 156 lbs who could bench press 275 for eight strict reps. I could only squat for ten reps with 225 lbs due to having no hips and thin legs. I used 110 lbs DB’s for flat bench for 8 reps and now of course I only use 50 lbs db’s. Triceps were always good but biceps were terrible. I could do 15 to 20 pull ups with 25 lbs added on and now I can only do 5 reps and no added weight. I have always had a terrible back but started face pulls two years and my back has improved a great deal so I am pleased with the improvement. Do you have some advise for me. I once owned in fitness club in the eighties and many of the professionals trained at my gym like Arnold, Zane, Albert Beckles, Franco and more but I forget the names. Thought that might interest you. Thank you for being such a fantastic trainer. Claude
reply
s2e902
Hi jeff, (i forgot the bame of the workouts) i was doing those side delt dumbell things and the rows with dumbells too using 25s and got some strange red marks that aren’t stretch marks along my traps and side delts. This caused a tearing sensation on my shoulders as though my arms were tearing from them so i tried my best to use furniture to help hoist my hands above my head to relieve the pain and it did but later these marks appeared. Any advice on whether or not i shiuld take a break Additionally it was weird how the whole workout went well and i didnt feel any tearing during it and it was only after i had completed it that the feeling occured.
reply
Hi jeff, (i forgot the bame of the workouts) i was doing those side delt dumbell things and the rows with dumbells too using 25s and got some strange red marks that aren’t stretch marks along my traps and side delts. This caused a tearing sensation on my shoulders as though my arms were tearing from them so i tried my best to use furniture to help hoist my hands above my head to relieve the pain and it did but later these marks appeared. Any advice on whether or not i shiuld take a break Additionally it was weird how the whole workout went well and i didnt feel any tearing during it and it was only after i had completed it that the feeling occured.
reply
DrewRob
I’m 39 never worked out when I was younger my training regimen consists of pull ups, push ups and dips, circuits Monday Wednesday Friday I go for 5 sets 10- 12 reps on pull ups and dips on the push ups I started to max out each set, then usually go to do some cables press machine I neglected to do abs exercises and legs I recently started implementing leg extensions and leg press I don’t do a lot talking in the gym I’m there for about a hour more or less also I’m not a big eater I eat maybe once or twice a day drink water and black coffee no sugary drinks I’m 510 185 always open for advice to grow.
reply
I’m 39 never worked out when I was younger my training regimen consists of pull ups, push ups and dips, circuits Monday Wednesday Friday I go for 5 sets 10- 12 reps on pull ups and dips on the push ups I started to max out each set, then usually go to do some cables press machine I neglected to do abs exercises and legs I recently started implementing leg extensions and leg press I don’t do a lot talking in the gym I’m there for about a hour more or less also I’m not a big eater I eat maybe once or twice a day drink water and black coffee no sugary drinks I’m 510 185 always open for advice to grow.
reply
dagwood953
Alas I am watching this with a possible, and very painful, rotator cuff tear. Just 18 months back into lifting and looking at several months of lost upper body training. I was just starting to make gains. So frustrating! I am still going to train my legs and abs (core. I've started Dragon Flag progressions and am starting to see the faint outlines of a sixpack. BTW I'm 61 years old. Thanks for all of the info.
P. S. My mistake Going too heavy too fast. I've learned you have to give tendons, ligaments and connective tissue time to catch up to muscle capacity.
reply
Alas I am watching this with a possible, and very painful, rotator cuff tear. Just 18 months back into lifting and looking at several months of lost upper body training. I was just starting to make gains. So frustrating! I am still going to train my legs and abs (core. I've started Dragon Flag progressions and am starting to see the faint outlines of a sixpack. BTW I'm 61 years old. Thanks for all of the info.
P. S. My mistake Going too heavy too fast. I've learned you have to give tendons, ligaments and connective tissue time to catch up to muscle capacity.
reply
athleanx
A tip for those who have underdeveloped chest. Do push ups but on your knuckles and your forearms are slightly tucked in (do not flare out) and your forearms are perpendicular to the floor or slightly near your hip. good eccentric form is necessary. this exercise is kinda Pseudo Planche Push Up and it really hits pecs. knuckles will give your chest extra ROM and also extra stability factor which contributes to chest growth. many people including me developed big chest simply from this particular exercise. give it a try.
reply
A tip for those who have underdeveloped chest. Do push ups but on your knuckles and your forearms are slightly tucked in (do not flare out) and your forearms are perpendicular to the floor or slightly near your hip. good eccentric form is necessary. this exercise is kinda Pseudo Planche Push Up and it really hits pecs. knuckles will give your chest extra ROM and also extra stability factor which contributes to chest growth. many people including me developed big chest simply from this particular exercise. give it a try.
reply
CM-nl3kc
Such a fan of this guy! I agree about pull-ups being essential to the back and overall strength. I have recently started weighted pull-ups and have noticed a big difference. I would love to see you do a dedicated pull-up video, as there are so many wrong ways to do a pull-up. I think you put a general one out (grip width, etc, but maybe focus more on weighted pull-ups and proper form. I struggle with how much weight to use. If I use a 45 lb. plate and can only do one full pull-up, is that still beneficial
reply
Such a fan of this guy! I agree about pull-ups being essential to the back and overall strength. I have recently started weighted pull-ups and have noticed a big difference. I would love to see you do a dedicated pull-up video, as there are so many wrong ways to do a pull-up. I think you put a general one out (grip width, etc, but maybe focus more on weighted pull-ups and proper form. I struggle with how much weight to use. If I use a 45 lb. plate and can only do one full pull-up, is that still beneficial
reply
AnabolicGeek
I’ll never understand how dudes still struggle to build calves in 2025. I use to be really skinny 160lbs, learned the proper ways of lifting though Jeff and others by controlling your eccentrics on all lifts ESPECIALLY calf raises. I can comfortably say I have nice sized calves even though I am sitting around 200lbs. For context I’m under 12% bf so no I’m not overweight which is usually why most people have big calves. (No disrespect to them)
reply
I’ll never understand how dudes still struggle to build calves in 2025. I use to be really skinny 160lbs, learned the proper ways of lifting though Jeff and others by controlling your eccentrics on all lifts ESPECIALLY calf raises. I can comfortably say I have nice sized calves even though I am sitting around 200lbs. For context I’m under 12% bf so no I’m not overweight which is usually why most people have big calves. (No disrespect to them)
reply
PouyaBaghery
Why do you keep insisting on using exercises like the DB kickback when clearly they are way inferior in the context of hypertrophy You are a physical therapist and I'm sure there is a reason for end range contraction but what is that Everything I keep hearing is tension at the most stretched position is best for hypertrophy but you insist on exercises like DB kickback or Spider curl. I'd love to hear the perspective of a PT on this. Love.
reply
Why do you keep insisting on using exercises like the DB kickback when clearly they are way inferior in the context of hypertrophy You are a physical therapist and I'm sure there is a reason for end range contraction but what is that Everything I keep hearing is tension at the most stretched position is best for hypertrophy but you insist on exercises like DB kickback or Spider curl. I'd love to hear the perspective of a PT on this. Love.
reply
miliyanaleksandrov
1. slowing down tempo on calf raises
2. train full range of motion on biceps
3. train triceps to full contraction(behind the body)
4. train legs twice a week(front side and back side)
5. focusing on incline pressing instead of flat
6. pull ups instead of lat pull down.
7. training each head of the shoulders
8. core training (heavy carry, planks, twisting)
9. forearms(train the extensors)
reply
1. slowing down tempo on calf raises
2. train full range of motion on biceps
3. train triceps to full contraction(behind the body)
4. train legs twice a week(front side and back side)
5. focusing on incline pressing instead of flat
6. pull ups instead of lat pull down.
7. training each head of the shoulders
8. core training (heavy carry, planks, twisting)
9. forearms(train the extensors)
reply
athleanx
Mistakes happen, but do you learn from them Here are the most common muscle building mistakes I made over my years of training that held back how much muscle I built. What is your biggest gym mistake that you've since fixed that has led to better gains or fixed an issue that you had for years that you just couldn't seem to overcome I'm looking forward to hearing them. Drop me a comment below and we'll compare notes!
reply
Mistakes happen, but do you learn from them Here are the most common muscle building mistakes I made over my years of training that held back how much muscle I built. What is your biggest gym mistake that you've since fixed that has led to better gains or fixed an issue that you had for years that you just couldn't seem to overcome I'm looking forward to hearing them. Drop me a comment below and we'll compare notes!
reply
Chum_Kiu
Speaking of protecting the elbows, I've had lateral epicondylitis for some years. PT and a severe restriction in general usage helped - but I can feel it's always hanging around on the margins. I struggle with some of the excellent exercises that I'd like to try - like Face Pulls! - for fear of aggravating the injury.
Any recs for ways to protect the lateral epicondyle during exercise, or in general
reply
Speaking of protecting the elbows, I've had lateral epicondylitis for some years. PT and a severe restriction in general usage helped - but I can feel it's always hanging around on the margins. I struggle with some of the excellent exercises that I'd like to try - like Face Pulls! - for fear of aggravating the injury.
Any recs for ways to protect the lateral epicondyle during exercise, or in general
reply
Shak1993
I've been following AX since I started my gym memberships 20 years ago! Legs were my favorite muscle group to focus on. After my time with the military I fought and overcame my TBI and broken, leg. My lower body is very Tender. Daily I practice lower body mobility. I'm hesitant and unsure when and how to return to lifting. I'd love to hear your thoughts and suggestions!
reply
I've been following AX since I started my gym memberships 20 years ago! Legs were my favorite muscle group to focus on. After my time with the military I fought and overcame my TBI and broken, leg. My lower body is very Tender. Daily I practice lower body mobility. I'm hesitant and unsure when and how to return to lifting. I'd love to hear your thoughts and suggestions!
reply
sharkeytom3563
Hi Jeff
Question
I ve been following your work for years now. Bought 2 of your programmes and made serious gains from it
I started boxing 2 years ago now and am getting ready for my fourth fight
I was wondering if you could make a video with strength and conditioning advices for boxing within the athlean x philosophy
Love and respect
Tom
reply
Hi Jeff
Question
I ve been following your work for years now. Bought 2 of your programmes and made serious gains from it
I started boxing 2 years ago now and am getting ready for my fourth fight
I was wondering if you could make a video with strength and conditioning advices for boxing within the athlean x philosophy
Love and respect
Tom
reply
aaryagathani
Hey Jeff, Can you please make a video about soy protein Its a complete source of protein and has very little calories per serving (50g of protein per 100g), is cheap and also has fiber. Its almost like a perfect super food, but it has contradictory studies surrounding it about the effect on mens hormones and it would be nice to hear from you about it!
reply
Hey Jeff, Can you please make a video about soy protein Its a complete source of protein and has very little calories per serving (50g of protein per 100g), is cheap and also has fiber. Its almost like a perfect super food, but it has contradictory studies surrounding it about the effect on mens hormones and it would be nice to hear from you about it!
reply
athleanx
Jeff, I'm 53 and just now trying to improve my overall physical health. I have been working out, with your course direction, over the last 13 months. I've made significant improvement in my health, but can not keep my feet flat while performing deep squats. What can I do to improve this issue Thank you in advance for any suggestions!
reply
Jeff, I'm 53 and just now trying to improve my overall physical health. I have been working out, with your course direction, over the last 13 months. I've made significant improvement in my health, but can not keep my feet flat while performing deep squats. What can I do to improve this issue Thank you in advance for any suggestions!
reply
alcazar123456
I dropped my amount of chest work (most of us focus too much on chest) and have ONLY done incline when it comes to pressing for over a year now, and my chest has never looked better.
Now my strength went down, but if aesthetics/hypertrophy is your thing, you might want to drop the flat pressing.
reply
I dropped my amount of chest work (most of us focus too much on chest) and have ONLY done incline when it comes to pressing for over a year now, and my chest has never looked better.
Now my strength went down, but if aesthetics/hypertrophy is your thing, you might want to drop the flat pressing.
reply
MartinThompson-e1q
Mike Ohearn has been saying for a long time that the only chest he does is upper, and I've recently started following that and have noticed gains within 3 weeks. I'd never heard Jeff big up upper chest as much until this video, so this gives me even more belief that Mike was right!
reply
Mike Ohearn has been saying for a long time that the only chest he does is upper, and I've recently started following that and have noticed gains within 3 weeks. I'd never heard Jeff big up upper chest as much until this video, so this gives me even more belief that Mike was right!
reply
Mat_Scott
Calves grow if you go slow and plenty of volume. you do not need heavy weights for calve growth. I get compliments on my calves all tne time and have never domne heavy weight for calves. For chest, focus on cable crossovers high, medium, and low. You'll thank me later.
reply
Calves grow if you go slow and plenty of volume. you do not need heavy weights for calve growth. I get compliments on my calves all tne time and have never domne heavy weight for calves. For chest, focus on cable crossovers high, medium, and low. You'll thank me later.
reply
Add a review, comment
Other channel videos
