5 Big Mistakes ALL Noobs Make in the Gym!
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Date: 2022-11-21
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Comments and reviews: 14
Ryptoll
I'm definitely guilty of relying too much on machines and in certain exercises avoiding full range of motion. That be particularly the squats. I'm admittedly afraid of injuring myself, dropping the bar, or both. When I just started doing squats I progressed with dumbbells, but only did half squats, which I didn't know was a problem until much later. With bench press and overhead press I have the same fears, but additional problem there is that I'm too weak to even just lift the empty barbell. It's some 45 pounds, and I can only really lift 20-30 pounds above my head/face, and that's my 10 rep max. I'm also still extremely wobbly with my such lifts, no matter how light the weight, which feels like an accident waiting to happen. Not sure if I should try it with a lighter bar, although they might be too short to fit the rack, or if I should stick to machines and dumbbells until I'm strong enough to lift a regular barbell. I never understood how you're supposed to start with those heavy compund lifts as a beginner, when you're so weak you need to progressive overload for months to even get to the point of being able to lift the empty bar lol.
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I'm definitely guilty of relying too much on machines and in certain exercises avoiding full range of motion. That be particularly the squats. I'm admittedly afraid of injuring myself, dropping the bar, or both. When I just started doing squats I progressed with dumbbells, but only did half squats, which I didn't know was a problem until much later. With bench press and overhead press I have the same fears, but additional problem there is that I'm too weak to even just lift the empty barbell. It's some 45 pounds, and I can only really lift 20-30 pounds above my head/face, and that's my 10 rep max. I'm also still extremely wobbly with my such lifts, no matter how light the weight, which feels like an accident waiting to happen. Not sure if I should try it with a lighter bar, although they might be too short to fit the rack, or if I should stick to machines and dumbbells until I'm strong enough to lift a regular barbell. I never understood how you're supposed to start with those heavy compund lifts as a beginner, when you're so weak you need to progressive overload for months to even get to the point of being able to lift the empty bar lol.
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Gamefreak
I Have been trying a 5x5 workout since i just came back to the gym a month ago and do the squat bench dl with accessory workouts to compensate the missing body parts. My squat and deadlift have rapidly shot up, but my bench has stayed fairly the same and some days i would feel weaker than others. For example last sunday i benched comfortably with my 5 working sets and then i did a light bench set on tuesday since i was trying to fix my schedule getting over being sick. tried working out my chest yesterday (saturday) and i was struggling to do the same was doing 4 reps and felt like a struggle. My question is should i just mark this up as a off week because of being sick and squeezed another bench day in there when i shouldnt have or should i lower the weight and just increase volume to around 10 reps?
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I Have been trying a 5x5 workout since i just came back to the gym a month ago and do the squat bench dl with accessory workouts to compensate the missing body parts. My squat and deadlift have rapidly shot up, but my bench has stayed fairly the same and some days i would feel weaker than others. For example last sunday i benched comfortably with my 5 working sets and then i did a light bench set on tuesday since i was trying to fix my schedule getting over being sick. tried working out my chest yesterday (saturday) and i was struggling to do the same was doing 4 reps and felt like a struggle. My question is should i just mark this up as a off week because of being sick and squeezed another bench day in there when i shouldnt have or should i lower the weight and just increase volume to around 10 reps?
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DashoC
Burning question Former highly competitive athlete who started training again recently (30yo male. My goal is to build back general athletic performance, i. e. both strength and conditioning (not particularly concerned about hypertrophy or body comp. I feel confident programming individual workouts/programs for S&C goals individually, but I'm not sure how to combine them. From a macro perspective, would I be better off focusing first on (say) strength, then on some aspect of conditioning, and periodizing like that; or can I mix strength and conditioning workouts (as some mix of high-intensity circuits and longer, slower efforts) in my programming without progress stalling, and if so, how? Any pointers much appreciated!
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Burning question Former highly competitive athlete who started training again recently (30yo male. My goal is to build back general athletic performance, i. e. both strength and conditioning (not particularly concerned about hypertrophy or body comp. I feel confident programming individual workouts/programs for S&C goals individually, but I'm not sure how to combine them. From a macro perspective, would I be better off focusing first on (say) strength, then on some aspect of conditioning, and periodizing like that; or can I mix strength and conditioning workouts (as some mix of high-intensity circuits and longer, slower efforts) in my programming without progress stalling, and if so, how? Any pointers much appreciated!
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sport
A question to everyone on order of exercises, which is probably most specific to leg day. Is it better to work each muscle group to exhaustion before moving to the next group or going for the big compounds at the start?
For example, should I work quads with squats for compound, split squats for isolation then say leg extension and then move on to RDL and others for hamstrings, then finally hip-thrusters etc. for glutes? Or would it be better going squats, RDL, hip-thrusters and then move on to the less taxing exercises down the chain? I know I can just go trial and error, but interested to know what the wider group thinks.
Also, Jesse, lose the stubble and let the tashe shine alone!
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A question to everyone on order of exercises, which is probably most specific to leg day. Is it better to work each muscle group to exhaustion before moving to the next group or going for the big compounds at the start?
For example, should I work quads with squats for compound, split squats for isolation then say leg extension and then move on to RDL and others for hamstrings, then finally hip-thrusters etc. for glutes? Or would it be better going squats, RDL, hip-thrusters and then move on to the less taxing exercises down the chain? I know I can just go trial and error, but interested to know what the wider group thinks.
Also, Jesse, lose the stubble and let the tashe shine alone!
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wasahochan
Hey jeff, i have clicking in my right shoulder. From playing badminton i strongly assume. I used to have pain when doing db bench press or barbell bench press. And more often my left arm (non dominant) can do more reps than my right dominant arm. Which is quite ironic. However, after a year of training through it (no special therapy exercise or strats to alleviate the pain) i seem to not have much noticeable pain. But my right shoulder is still clicking with no pain. Should i continue what im doing? Or should i stop and make some adjustments?
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Hey jeff, i have clicking in my right shoulder. From playing badminton i strongly assume. I used to have pain when doing db bench press or barbell bench press. And more often my left arm (non dominant) can do more reps than my right dominant arm. Which is quite ironic. However, after a year of training through it (no special therapy exercise or strats to alleviate the pain) i seem to not have much noticeable pain. But my right shoulder is still clicking with no pain. Should i continue what im doing? Or should i stop and make some adjustments?
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dickertim
About that full range of motion( from) thing. is it really necessary/save to perform sets with heavy weights in the from since the endrange often puts ligaments or tendons in positions they are not supposed to be - eg tendons are squeezed around edges instead of beeing under longitudinal tension. although they are adapted/ modified in these regions they probably will not prevail in the longterm. So better leave the from for light weights and take heavy weights for a save range? Esp. If you started after maturation with your exercises.
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About that full range of motion( from) thing. is it really necessary/save to perform sets with heavy weights in the from since the endrange often puts ligaments or tendons in positions they are not supposed to be - eg tendons are squeezed around edges instead of beeing under longitudinal tension. although they are adapted/ modified in these regions they probably will not prevail in the longterm. So better leave the from for light weights and take heavy weights for a save range? Esp. If you started after maturation with your exercises.
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Matt
Another question. Sorry but it's about nutrition, if the label itself say its zero calories, pretty much on this bottle says zero, and it's olive oil spray, are they lying about it, I mean how do you know when shopping if it's truly healthy vs a scam. I've been hitting hard on what I've been eating lately. I guess I go to the extremes and this is on my mind. I've been doing the 9: 20 on my meals, calculating macros, meal prepping, switched to drinking water only even in protein shakes. It's a lot of work
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Another question. Sorry but it's about nutrition, if the label itself say its zero calories, pretty much on this bottle says zero, and it's olive oil spray, are they lying about it, I mean how do you know when shopping if it's truly healthy vs a scam. I've been hitting hard on what I've been eating lately. I guess I go to the extremes and this is on my mind. I've been doing the 9: 20 on my meals, calculating macros, meal prepping, switched to drinking water only even in protein shakes. It's a lot of work
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Johny40Se7en
Great advice. I'm guilty of getting stuck in a bit of a workout routine some weeks. Mainly doing workouts that varied, instead of focussed. Don't get me wrong, it always felt like I put a sh t load of effort into them, but like Jeff said, there's no stimulus for growth, you're just working out the muscles, instead of training for a specific gain. Funny t shirt Jessie, and the moustache looks good on you, better than that bushy beard you had a while back. LOL
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Great advice. I'm guilty of getting stuck in a bit of a workout routine some weeks. Mainly doing workouts that varied, instead of focussed. Don't get me wrong, it always felt like I put a sh t load of effort into them, but like Jeff said, there's no stimulus for growth, you're just working out the muscles, instead of training for a specific gain. Funny t shirt Jessie, and the moustache looks good on you, better than that bushy beard you had a while back. LOL
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Ben
I stopped lifting barbell b/c i couldn't lift more than 100-200 w/o injuring myself, i got a weight lifting belt and i couldn't increase my squat/deadlift/bent over rows, w/o slipping my disc, the machines avoid any unecessary pulling or weight onto my low back and i haven't hurt myself since, and i have gotten much bigger by being able to use heavier weight, getting perfect form bar bell deadlifts never increased my physic, but that's just me, everyone is different
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I stopped lifting barbell b/c i couldn't lift more than 100-200 w/o injuring myself, i got a weight lifting belt and i couldn't increase my squat/deadlift/bent over rows, w/o slipping my disc, the machines avoid any unecessary pulling or weight onto my low back and i haven't hurt myself since, and i have gotten much bigger by being able to use heavier weight, getting perfect form bar bell deadlifts never increased my physic, but that's just me, everyone is different
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Billi
How do u get a fat man to the gym that hella strong but hella unhealthy
I've been trying to tell my bro to go to the gym but he's conscious and ashamed not to mention he is strong hence y justifies its not an issue. Also says he's very lazy so will never go to the gym like bruh! Ur future wife is gonna get crushed under u! 140kg and growing is a n issue and that not up for debate. He gained 32 kgs man in 4 years and yes we are grown as adults.
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How do u get a fat man to the gym that hella strong but hella unhealthy
I've been trying to tell my bro to go to the gym but he's conscious and ashamed not to mention he is strong hence y justifies its not an issue. Also says he's very lazy so will never go to the gym like bruh! Ur future wife is gonna get crushed under u! 140kg and growing is a n issue and that not up for debate. He gained 32 kgs man in 4 years and yes we are grown as adults.
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Secret
Can we have a complete video or if there is one already about the straight arm pushdown? Like what straight means (full lockout or just close, position of the shoulders throughout the movement, how bent or vertical your torso shall be, spine position, straight bar vs rope etc. Also, whether it can be used as preliminary work for front lever raises variations if it's done with fully-straight arm (full lockout.
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Can we have a complete video or if there is one already about the straight arm pushdown? Like what straight means (full lockout or just close, position of the shoulders throughout the movement, how bent or vertical your torso shall be, spine position, straight bar vs rope etc. Also, whether it can be used as preliminary work for front lever raises variations if it's done with fully-straight arm (full lockout.
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Bloopboop
You forgot to include doing lateral dumbbell flies in front of the weight rack. Or, to put it simply, Spatial awareness of other people in the gym.
The number of beginners and even experienced gym goers I've seen who hug the dumbbell rack when doing exercises is astounding, as it can keep several individuals from getting access to weight. I think the general
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You forgot to include doing lateral dumbbell flies in front of the weight rack. Or, to put it simply, Spatial awareness of other people in the gym.
The number of beginners and even experienced gym goers I've seen who hug the dumbbell rack when doing exercises is astounding, as it can keep several individuals from getting access to weight. I think the general
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ATHLEAN-X
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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Oscar
Hey Jeff how would you use the programs you sell if you do a sport, in my case I do boxing, and I've been eyeing the programs but I'm quite scared that doing both would lead to over training, how can I blend your program and my boxing training together to keep doing what i love and get ripped and also take the benefits of strenght training for the sport i do.
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Hey Jeff how would you use the programs you sell if you do a sport, in my case I do boxing, and I've been eyeing the programs but I'm quite scared that doing both would lead to over training, how can I blend your program and my boxing training together to keep doing what i love and get ripped and also take the benefits of strenght training for the sport i do.
reply
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