Chapter 1

Common Training Mistakes: What NOT to Do

The feeling is all too common – you walk into the gym and you don’t know what to do. Or you know what to do but for some reason you’re not seeing the results you want when you’re trying to bulk. I’ve been there before, and that’s why I’m here to help :) here are the top five mistakes people make regarding training:

Mistake #1: Too much cardio.

Cardio can be destroying your progress if you’re running and walking excessively. Sure, doing so is good for your overall heart health, but not for your goals of putting on size. Cardio should be used strategically. Light cardio like jogging or walking for 40-60 minutes on your off days is all you need to maintain a lean physique while you’re trying to gain muscle.

Mistake #2: Overtraining.

The majority of people that go to the gym don’t understand the importance of frequency. It can be easy for some people to start getting really into going to the gym to the point they’re going every day. But depending on what you’re doing in the gym, it can be very counterproductive. Muscle isn’t built in the gym, it is actually broken down by the weights you lift, which is why recovery is so important. If you’re constantly breaking down your muscle fibers, you are not allowing your body to build that muscle back up stronger. Think about it like this – by mindlessly lifting weights every day, that’s like a contractor wanting to build a mansion but tearing down what he builds at the end of each day… you can still go to the gym every day, but make sure you’re being smart about what you’re doing there ;) I will be discussing more into why we are doing a 3-day lifting split in the upcoming chapters.

Mistake #3: Not pushing yourself.

Another large mistake I’ve noticed in people in the gym, is that some people will bench the same weight for months on end and not push themselves to add that 2.5 more lbs or go for that one extra rep. Any progress is progress, and if you’re not pushing yourself to be better each time you enter the gym and train, your mind and physique won’t reflect what you wished it would. Have a mindset of domination when you’re going into your workout – remember why you want to do this.

Mistake #4: Not setting a schedule.

It will be extremely hard for you to stick to something without having a plan. When are you going to the gym? What are days that don’t work for you? Are there some days that work better than others? These are questions you should ask yourself before you start the week. Creating a plan and writing it in your phone calendar of what day and what time you’re going will keep you from making excuses as easily. This will help you build that self-discipline up and keep you on track for the long run.