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16 Muscle Building Mistakes I REGRET Making!

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Rating: 4.5; Vote: 2

I have made quite a few muscle building mistakes over the years that I regret, and today I'm sharing them with you. I'm going to discuss my 16 greatest regrets I made both in the gym and in the kitchen, when it came to my pursuit of building muscle and getting ripped. I started my journey of no longer wanting to be a skinny kid when I was about 13 years old. I trained alongside my older brother and tried to copy the exercises and workouts that he was doing. Along the way, I missed some important lessons and wound up paying the price. Today, I'm going to share with you some of those that I really wish I could go back and change. If I could have had this video available to me as a young teenager and into my twenties, I feel like I'd have a much different physique these days and one that was less rife with physical issues that came from poor training and education. As a physical therapist, it starts with being able to take my knowledge now and forgive myself for simply not knowing what I do today. For instance, when I first started working out, I would open up the muscle building magazines and try to follow the 30-40 set routines and workouts of bodybuilders like Shawn Ray. Along the way, I would experience pain and joint discomfort from performing the exercises incorrectly and doing them with incredible amounts of what would be junk volume. Not being enhanced like the models were, led me to experience much different results than what I expected from looking at their pictures alone and not knowing the whole story. I also was quite naive when it came to nutrition and supplementation. I thought, for instance, that all oats were created equal. This couldn't be any further from the truth. My early days of eating Quaker Maple Brown Sugar oatmeal in the packets led to lots of consumption of sugar with little benefit. The regular slow cook oats had zero grams of sugar. Only with education was I able to identify that and make the change that would lead to lower levels of body fat and a more ripped physique. I also had many mistakes when it came to performing exercises I probably should not have. Years of damage were done in a short period of time by performing strength based exercises without properly addressing my flat feet. The poor biomechanics and form on the exercises led to a quick breakdown of my knees which still plague me to this day. I often overlooked the benefits of progressive overload in my training. This was particularly true of my bodyweight and calisthenic exercises. Instead of opting for more overload in the form of a harder variation of the common exercise, I would just try to build more muscle by adding on more and more reps. This was a mistake I'd come to learn later in life but has paid big dividends since fixing. Nutrition has always been a struggle for me. I went from not caring enough to caring way too much and becoming almost obsessive about what I put in my mouth. In previous videos I discussed how I became fat phobic and avoided almost all dietary fats. Here I talk about the inflexibility I had when working in professional baseball and found myself on the road with very few options for healthy nutrition at my disposal - at least not cheaply. I also discuss my oversight when it came to the value of eccentrics, particularly on pulling exercises. It's not hard to remember to slow down the rep on the way down in a pushing exercise like the bench press. This is often an automatic built-in body protection mechanism that keeps you safe under heavy loads. In pulling exercises however, the weight tends to fall away from you. It's easy to forget about lowering it slowly and because of that, you forego one of the greatest stimuli for muscle growth and gains. Speaking of lost gains, it's easy to do when you are training in pain. I made the mistake of trying to workout with pain rather than around it. There is a big distinction between the two. If you want to keep building muscle fast then you have to respect when things aren't right in your body and find a way to keep training without continuing to aggravate the inflammation in your joints or injury to your muscles. My personal battle with a shoulder injury took longer than I would have liked because I originally tried to keep performing the very exercises that were leading to pain and discomfort when performing them. For this and other muscle building mistakes I regret making, be sure to watch the entire video. If you haven't done so, remember to subscribe to our channel via the link below.
Date: 2022-12-12

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Comments and reviews: 14

George
Important, and valuable advice, tips, and suggestions. My mistakes were doing two shoulder exercises that caused damage! Pain was unimportant compared to actual damage to a joint; such as maybe a ligament, or tendon! And in between a squat at a later workout that destroyed the functioning of my shoulders, especially my right shoulder. It was Press From Behind the Neck; first time I had done it; felt pain. A couple of years later I did barbell squats; result was pain, later dysfunction.
Barbell Upright Rowing performed once; a bit of pain, later a bit of dysfunction. Then an auto accident on my way to work in the morning certainly did not help; a 5 ton truck hit my car from behind.
As for a possibly diagnosis concerning my right shoulder; a doctor explained that it is subluxation. Now I perform push-ups, exercise with dumbbells, and do crunches in the morning at least once a week. I exercise different body parts directly once a week, and up to three work out sessions within a week's span.
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Nom
Training
0: 15 Less Junk Volume = Less Body Breakdown
1: 27 Know and Respect your body's limitation
2: 11 Chest Exercises = Keep Shoulder Blades down and back, Sternum at front
4: 31 Do Corrective Exercises (improve Strength & Aesthetics)
5: 25 Actively seek Mind Muscle Connection
7: 43 Control/Slow down the Eccentric
8: 44 Do harder exercises instead of keep adding reps to the easy ones (Calisthenics)
11: 20 FACEPULLS FACEPULLS FACEPULLS
13: 35 Train through Injury (Train against your body) vs Train around Injury (Train with your body)
15: 05 Increase Intensity (Effort) = Shorter Workout Duration
Nutrition
0: 52 Watch out for Trap Food
3: 15 Don't be too Rigid, be more Flexible with how you eat
6: 33 Honor your Sweet to stay Consistent
9: 42 Meal Prep (Prepare your meal beforehand)
10: 44 Electrolytes and Sugar (Don't Copy Other Pro Athlete's Nutrition)
12: 37 Keep yourself hydrated, drink water after you wake up
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Meysam
I add to these with the following very important ones:
1) Not getting enough sunlight
2) Not getting enough sleep
3) Not eating enough red meat and animal fat
4) Eating frequently as opposed to intermittent fasting
5) Eating a lot of carbs (fruits, vegetables, grains)
6) Not walking enough during the day
7) A lot of sitting during the day
8) Bad posture during the day (refer to McGill back mechanics to correct)
9) Training my core the same way I trained my other muscles (refer to McGill back mechanics to correct)
10) Lifting too heavy. Pushing too much in each workout session as opposed to consistent lighter (but still challenging) workout focused on improving technique (refer to Firas Zahabi and Pavel Tsatsouline material)
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Denfyren
Pressing always leads to burning shoulders and aching shoulders during the night. But. I'm at a loss, everything hurts, and it has been like this for 3 years. So far all I've confirmed is I have tendonitis, plus my right shoulder is semi torn. But come on, why is it not getting better? It's been years, I've taken months off. But whenever I start, it gets worse again.
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Joseph
Don't blame your feet jeff, blame your shoes. I bet you would have done a lot more good for your knees learning to do things Barefoot or of course doing a lot of backwards walking or backwards running since you were smart enough at least to incorporate backwards lunging to minimize but it didn't rebuild your knees
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sesangedona
Jeff do you have a tip for a newly parent?
I am a parent of a 1 year old child that starts to be sick more and more often. Each time she gets sick I do to and my hole routine and consistency going down the toilet. How do I still maintain some of my consistency when I am sick once a mount?
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A. S. W
Phenomenal video Jeff. Great advice all round. I especially emphasise the point of training around injuries. I've had a nerve pain in my arm whilst deadlifting for a while now. I decide to replace the barbell with dumbells and have had no trouble with it since.
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Michael
You help me a lot with my workouts and explain things in simple terms and you're very honest with us all on how to build muscle. Thank you so much for your help and support bro. I look forward to seeing more videos and learning more from you.
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Matt
So, I emailed Jeff for advice on how to continue exercising while dealing with a shoulder injury. Instead of responding, jeff makes a video where I feel like he was talking directly to me with number 15.
Thank you, kind sir
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Daniel
I have done many more mistakes than you. Above all of them was the fact of not paying attention to my overall posture when training. Now, thanks to your advice, I am more aware than ever of this particular mistake. Thank you.
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sport
I once played it at night while my mom was asleep, she thought it was raining and didn t realize it was on speaker, and when that part came she screamed woke up and called the cops immediately, she nearly got heart attack
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Shadow
Next video, 20 muscle building mistakes. After that, 25 muscle building mistakes. After that, 30 muscle building mistakes, after that 50 muscle building mistakes. After that 100 muscle building mistakes.
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Piroteus
Respect the limits of your body. nope still can't today the time I spend injured is not funny anymore. Just a litle yeah right. about have the food ready. his freezer is the size of my entire kitchen!
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Thomas
Jeff's biggest muscle building mistake?
Not recording this video from an opposite angle, thus avoiding muscle imbalances and internal-rotation of the shoulder joint.
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