7 Beginner Workout Mistakes You MUST Avoid!!
ฝัง
- เผยแพร่เมื่อ 27 มิ.ย. 2024
- Beginner workout mistakes aren’t always so easy to avoid. Often times, it is the beginner that makes the most workout slip ups because they just don’t have the knowledge of what things to avoid, and it winds up costing them muscle gains. If you want to build muscle and want to be sure that you avoid any of the popular beginner workout mistakes that can happen when you aren’t an experienced lifter, then be sure to watch this video and see how to prevent them before they happen.
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The first thing that is important to get across is the fact that at one point, we are all beginners. I too made every single mistake shown here. The key is not making them but learning from them, or better yet, learning ahead of time what not to do. That is what I’m going to lay out for you step by step.
First up is the tendency for beginners to overlook the benefit of nutrition when it comes to building muscle and losing fat. Some think that there is a special workout or combination of exercises that can be done to get in shape fast. While there are good beginner workouts and bad ones, they can’t be looked at in isolation. They always have to be paired up with a smart nutritious eating plan if you want to see your best results.
The second big mistake that plagues workouts for beginners is that they often times pick up weights too soon. In a rush to get bigger muscles, they watch all the workouts being done by the bigger guys in the gym and simply try and copy them. The problem with this is that using weights before you have the stability and command of your own body is a recipe for disaster. It is for this reason that I often recommend that you not even start lifting until you have a good foundation of bodyweight workout training under your belt.
Once you have learned how to command your own body in space then you are better able to handle the external load of the weights when you add them into your beginner workout routine.
Next, it is also important to be honest with yourself and realize that you may be starting your workouts with a laundry list of orthopedic and postural issues that will make working out more difficult. Look at yourself in the mirror and identify and bad posture, muscle tightness or inflexibility that makes exercising difficult. At that point, work on stretching and doing mobility exercises to loosen up. If you don’t, you will only strengthen these dysfunctions into your big lifts and have a harder time getting rid of them down the road.
From here you have to look at how you are approaching your beginner workouts. The first is how you look at the sets and reps you are performing. All too often, those just starting out with training will focus on counting reps rather than making the reps count. For example, if you are told to perform 3 sets of 12 but find the first few reps are a bit more difficult than you expected, you might short arm the next few reps and make them bad quality just to get to the end of the set. This is a big mistake. Instead, you want to push hard on every rep even if if leaves you a few short of your goal 12 reps.
Next, you have to understand what it means to train to failure. Many are confused by this topic. When I recommend training to failure it is so your body has the adequate stimulus to come back bigger and stronger. That said, it is always to mean that you can’t perform another rep in good form. Anyone can chop up a rep so badly that it kills your form and gets you another rep but that is not advised. Stop just as your form is about to break down and you’ve given your best effort.
The other thing to understand is that when you are doing workouts for beginners you have to accept the fact that the results will take time. It is important to enjoy the journey since no results come overnight. Even Jesse has been able to take his victories along the way and learn from his shortcomings, and it’s helped him a bunch in the process.
If you’re looking for a program that will walk you through the nutrition and workouts step by step to make sure you get to your goal physique as quickly as possible, be sure to check out my programs at athleanx.com via the link below. Start training like an athlete and watch how you start building ripped athletic muscle month after month.
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There are 6 common muscle building mistakes that you must avoid whether you are a beginner or have been training for years - th-cam.com/video/330Ufcaj1zA/w-d-xo.html
Me, who's been lifting for twenty years: id better watch just to make sure.
Lul
Same here. Never stop learning.
@@nealsterling8151 Amen brother
Hahahaha
Back to the basics.
Mistake #8 not getting enough sleep. I can attest to this one. Gaming, partying etc, killing your gains big time. No growth from your previous workout AND no energy for your next workouts.
I used to get 2-3 hours of sleep then go workout the next day, not fun.
The pillars of making gains:
-Drink plenty of water
-Eat healthy foods
-Do well executed workouts
-Rest (7-8h)
-patience and being consant ( i know sometimes u lose motivation to train or you even start eating junk food again...that's why you need to focus on your goal, what do i want my body to look like and how do i achieve it?)
That's all :) you will see results for sure.
YES. ESPECIALLY for teenagers and generally young people, sleep is crucial! Sleeping builds the muscles you've exerted during workouts. Working out without sleep can seriously hinder your results and PR's.
This is an underrated point. Personally I believe I can exercise through anything; hangover, illness, tired after work, etc. but SLEEP is an absolute no-go. Sleep is the one detrimental thing that I cannot overcome if I haven't had enough of it. Additionally, I did a bit of research and discovered that it's actually bad for you to exercise on little sleep. Your body is already tired and pushing it further into fatigue is wasted effort.
I made the opposite mistake: sacrifice workouts to make deadlines in the job.
No workout means less deep sleep means less energy for work and workout.
I follow that circle until I spend a sad exhausted weekend in the bed and then go back to workout routine.
Perfect, feeling like a beginner after the multiple gym lockdowns in the UK.
Same here in India
Calisthenics is the way to go 😁
Please don't lose the flow just cause the gyms are closed. Just look up exercises to do @ home. So many things you can do with your own bodyweight. I read so many comments from people who give up training cause the gyms are closed. Please just keep going buddy!!!
@@chino8646 Thanks bro. yeah I will train at home just been ill because I tested positive for covid so no been good past 2weeks.
Got a PR squat today but am so scared for Thursday when the gyms shut :(
When he said youd just be a bigger fat guy... i felt that lol
Same haha ive been bulking since March because of quarantine and im literally big and fat
@@HassanPoyo ... i laughed at the original comment then i read yours. ... Ooo ... sorry, mate. You're using discipline to train, use some of that on what you eat.
@@barquerojuancarlos7253 Theres another lockdown happening I think i’m gonna die from being obese
Bruh my bulks always go too well; too well meaning I got fat instead of putting on the right mass.
word lol. But I do think it's a lot easier for skinny body types. When you work out a lot/every day, if you're a big body type you're also hungry as hell, unless you use some type of appettite suppressor/medication/etc. There's not many ways you can resist urges over and over for a long period of time. See like Butterbean for example. Don't think he would have had any success if he had forced himself to be slimmer.
Skinny body types can let go a few days and won't get that much damage on the scale... Me? I went from 103.5kg to 116kg in 10 days that i went to the mountains, just for having a few beers everyday and eating what i wanted (even if i hiked and biked hours every day). Now after almost 2 months of ''disciplined'' training/nutrition i'm back to 105/106kg, still higher. It's really not the same from person to person, on the upside i can get up in strength more easily, but that has not much to do with having a ''ripped'' look.
For you, my dear servants.
I know I am a hero and no I don’t wear a cape:
1. Eat properly.
2. Get proper joint stability - learn how to master the basic bodyweight exercises.
3. Adress your mobility/flexibility issues early - it‘s a lot harder to correct your mobility issues down the road.
4. Challenge yourself - properly overload.
5. Don‘t take rep counts to seriously.
6. Learn what failure looks and feels like - don‘t move through your sets without any real effort.
7. Learn to enjoy your process.
I need to go. I have a job in the demon realm.
Thanks 🌝
thx cringelord, ur the best
So long soldier
Thanks 🙏
God speed
Everyone gangsta till Jeff flexes even though he looked flexed when he was relaxing.
Nutrition, training, and hrt 💪💪
@@codyzachary3047 LMFAO. Funniest comment I have read in a while
Yeah h ikr.
When the pandemic is over jeff is wearing a mask on the back of his head so he doesn't get muscle imbalances in his ears.
Underrated comment
But the pandemic is over and we won’t need masks?
What "pandemic"? 😆.
Get-it-right:
Plandemic.
Also, there is no such thing as airborne transmissible virus.
People only, get sick - when, they don't live a healthy life
🌿🌟.
@@TheTruthness2011 So you’re saying... viruses can’t transmit through the air...
Are you dumb?
@@TheTruthness2011 The common cold and flu would like to introduce themselves
*Bonus Mistake*: not listening to Jeff.
I could cry when looking at my like dislike ratio. I have so many jealous people that my videos always get way more dislikes than likes. Please don't be jealous, dear skc
@@AxxLAfriku ok
Loool
Make sure to listen to his squat advice!!🤧
@@geraldg4631 I see what you did there
3:15
Jessie doing
SAITAMA CHALLENGE
He's just need to train hard to lose all his hair
Bet he eats only a banana for breakfast
And somehow he’s gaining beard hair. It’s all a lie.
@@Dilly9124 He is not turning off his air conditioner
People: Point A to Point B
Jeff: Point A to Point Z to prevent muscle imbalance
Lol
Normies go to point B. Jeff works passed the point of failure, all the way to Z.
As Jesse gains more muscle, he will attain his final form: Jeff-se Cavalaico
This one :D
Too imposing but ok
dotcom
go Jesse go..
He should start steroids now.
Jeff is the only guy that provides us with really useful information without filling us up with ads all the time. Well done Jeff 👏
5:20 Jessie's face😂😂
are you watching at 100x speed
@@armankhan1446 lol hahah
He should be an actor haha
@@777lucifero totally true 😂😂😂
Ikr 😂😂😂😂
I love Jesse's advice at the end. You have to do this because you *enjoy the journey.* The destination itself is not important. It's that feeling of joy and satisfaction that comes from each trip to the gym. If you're not enjoying the experience, you'll never stick it our long enough to see results.
0:15 i never expected that
Jesse is such an inspiration. Watching his journey is so nice. I’ve been lifting for a long time and it’s nice to see how far he’s come along and makes me wanna do better myself. You guys are great keep it up!
Jesse is the perfect example of perseverance and consistency.
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/7-beginner-mistakes
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
F
F
Ahhh man, is IT Even possible to win?
I
Not today
Jeff: Remember guys we were all beginners at some point.
Jessie: *looks at jeff* CAP
Jessie's hypnotized smile with 1,000 yard stare during db bench press by far the best part of this video lmao
"Please try again next time!" Ah that old familiar message...😂
There was an attempt...!
Man, it took me almost a year but I eventually got it a month ago. My suggestion is: keep trying ;)
@@CanaleAV Wow that's motivating haha
Well he's got 10 million subscribers so I would guess it's effectively a lottery dip chance anyways.
@@CanaleAV bro I got it today and that was my second time I'm so fucking excited
Well done Jesse - keep it up man. Your gains have been gradual and controlled, but definitely noticeable. Always uplifting to think about the principal of reversibility when you feel like it’s taking you longer than you’d like to make the gains!
Two 16yo sons my cousins have recently started going to the gym I was guiding them just yesterday, as much as I want to guide them in person and be there during their training, it's just not possible, I have sent both their dad's this video, awesome work Jeff ❤️
Owhh, so nice :>
I love how the video editing has evolved in this channel. It's good to get a laugh. It helps me appreciate and retain the information, tbh.
Im glad he still makes beginner mistake videos cause no matter how good you get, you can lose track of that
Im 38 and just starting to get back into fitness and eating better. I really appreciate your detailed videos and how you explain why something is good or why something is bad.
Awww Jesse was so inspiring and you can tell he’s very passionate and dedicated to training now
Great, Thanks! I have a friend who just started working out, Ill share this with them.
Would love to see specific how-to videos on each of these elements, especially 2 mastering body weight basics, 3 posture/flexibility and 4 proper overload
This is a really helpful video for me
Thanks Jeff
im really glad Jesse is sticking with it. its good to see people succeed, its good motivation.
I felt attacked when he said “if you’re overweight and start lifting weights you’ll become a bigger fat guy” lol😂😂😂😂😂
So, you're a fatter fat guy?
Not you, but the way he said it
@@SirKattyCruz not fatter just bigger
Entire race? I didn’t hear no 200 M race
Jeff doesn't know what it's like to be fat hes just skinny bean poll
Do not care for Jesse's beard but love watching the gains his efforts have given him! There is no substitute, the is no short cuts, for hard work. Keep it comming Jesse!
Close to 11m.
All of that consistent hard work of more than 12 years is paying off.
Biggest fitness channel in the world!!
Thank you so much for everything you have taught us. 🙏🏻🙏🏻
Loving the videos Jeff 💯
The growth starts when it gets challenging 💪
In the same context, growth actually starts when you sleep. Good quality deep sleep :)
Growth starts when you hit apex predators
5:15
🤣🤣🤣
I was really laughing my ass off
And I'm not writing LMAO
Funny how people like someone's comment when they are just telling that they laughed
All In One Okay.
Appreciate all the videos. Jeep up the good work Jesse
Quality content (as always)! Thanks for keeping it real and being exceptional. Jesse's gains are impressive too (because of the work he's put in as well as the results). Props to him as well!
3:55 Jeff spitting some bars
hahaha i swear he did the same thing in another video where he says ''so right of the bat ,to develope that lat...''
This is a great video. The main thing to take away is that you have to enjoy the process. For me, I struggle to enjoy running, so I keep trying and keep giving up. There is no end to training, so if your just looking for a goal, you won't put it in. Keep setting challenges, mix it up, enjoy it. If you don't walk out of the gym, or off the run, with that buzz, it ain't working.
Thank you for sharing your training 👍
thank you jeff.. more begginner and intermediate videos we need em
Re: Jesse and his gains, it’s apparent you’re making progress. People expect a rapid, almost instant change. There’s no Rocky training montage for real life.
Thanks for the great information gents. I’ve been following the posture correction and xero program for one week and I already feel the benefits.
For real. The fact that males can gain a maximum of 50 pounds of pure muscle naturally in their lifetime just shows how slow of a process it is.
Have yall ever tried testosterone?
@Michael Ellingsworth well its a matter of preference. I prefer to stay lean and gain muscle a bit slower because one i reach my goal physique it will be much easier to maintain then if you have been going on a jojo diet to get there. Fat cells can only be made they don’t disappear that is why if you were once fat it is much easier to get fat again. Therefore i rather stay lean.
Why rushing to the comments is killing your gains. Do this instead! Watch the video
🤮
@@creatorlight4346 lol
Thanks for sharing such information Jeff
I like how Jeff talks fast info. We can always replay. Plus rep count, effectiveness and safety points(and Jesse's path) in this video.
What an excellent intro to fitness. After my 15 years of personal training, I endorse this information fully. It's great to see the wonderful marriage of intellect and common sense in a way anyone can understand. Keep it up my brothers and sisters out there doing it right 😊
Hey Jesse! Pretty cool to see your progress over the years. You look good dude. Way to stick with it.
Sincerely, another hard gainer. 💪
I'm from Brazil, love your videos, education it's something that we need daily, no matter in what area of knowlegde.
I love you guys' videos ! I learn so much !
0:56 Awwww Jeff hugs his son for the first time
jeff please do a perfect push pull legs workout :((
Yes that would help a lot
I think it's spread across few videos.
he already made a perfect legs workout but push pull would be nice too
Or perfect Upper/Lower workout split
@@hasakicioguz9312you're right, i forgot
Jesse awesome progress man. Love you in the videos.
Every time I learn something new from Jeff.
Consider starting calisthenics. I have shoulder impingement that precludes me to do a lot of gym exercises. So I started calisthenics a couple of months ago and I feel so good right now because I can do almost everything that I want without feeling the pinch in my shoulder. A set of diamond push-ups gives me more pump than a bench press set and I have no pain at all
You're definitely a more improved version of yourself now, Jessie. It's awesome to see how far you've come. Can't wait to see how you look after even more training.And thank you Jeff for all of the great information. I'm just getting back to exercising seriously after 3 years, and you help me tremendously.
Just came across your channel and really love it! Thanks for science based content which you hardly ever get on youtube!
Jeff and Jesse, I want you guys to know, I love your channel and you guys really make my day and you were 1 of the motivation factors that got me into getting into shape. I wanted to comment on so many of your videos that I liked but I was always driving during those moments I wanted to do more than like your videos and give you an opinion that matters and prove to others that your channel yield impressive results. 4 months ago I was 240 pounds and now I am 185 with a nice tight chest and developing 4 pack of abs that I need to do more work on. I am a truck driver so I dont have enough space inside my truck to carry a pull up bar because I know you absolutely love pull ups and I admit I wish I had a portable pull up bar but I use dumb bells and I have a portable work out bench and an iron chest master push up machine, ab roller, jump rope, and mini stepper machine that I constantly use about 5 days a week. I can't get the maximum amount of results that I want because I don't consistently sleep on a set sleep cycle as an over the road truck driver but I try my best to eat healthy and pop melontonin pills to put me in deep sleep so my muscles can quickly recover and set me up for my next workout the next day. Thanks to you, I stopped doing bro splits and I do real men work outs meaning I do arms and legs work outs every day but I alternate between the different parts of my arms and the different parts of my legs every other day for example: Mondays will be biceps and dumb bell squats with my dumbells and the on Tuesdays I do tri ceps and do dead weight lifts with my dumb bells and on Wednesdays I go back to my biceps and dumbbell squats and Thursdays I do my tri cep and dead weight lifts and then I do shoulder workouts with with my jump rope work outs with a 20 pound weighted vest once a week and on the 1 day that I am fasting, I just use my jump rope and ab roller. I used many of your videos as a tool to help me accerlate my fitness goals and I got to thank you for all of the laughs and moments you gave me as I was on my journey to a better fit body as a fat truck driver. I helped some truck drivers get in shape and I shared with them the knowledge that I was taught in your videos on the best way to shred pounds and gain muscle. I can't claim to be the best teacher but I do admit I would love to know what is the best work out exercise and the best meals to eat considering I am a truck driver and my time and space is limited but I do know how to improvise. I have enough room in front of my big truck to pop open a work out bench and I dont care if other truckers watch me lifting weights inside the safety of their trucks gaining weight while I am losing weight and building more muscle on my body. As a matter of fact, I use those moments to make my work outs better and more intense knowing I have a crowd of people watching me. Anyways, I already subscribed to your channel, I would love to buy work out equipment from your web site but when I went on there it wouldn't let me browse your website because I am not a member. I didn't want to be a member because I dont believe I have the time to complete your goals and challenges and I hate monthly fees. I rather just buy stuff I need to accerlate my work out results from the master himself. Once again, I want to thank you and Jesse for helping me get this far and 1 of the funniest videos that you guys done was when Jesse was singing bicycle, bicycle, bicycle, something about metabolic catabolism or something, lol. And thanks to you progressive over load is a constant pain in my head every time I work out because I know if I dont push myself more on every work out than I wont get stronger and better. I focus more on the quality of my reps rather than counting numbers. There have been times, I done 3 or 4 hour work outs and not even know it because I am not using time to limit my over all potential. Thank you guys again. - Mike from Williams Transportation, Gretna, Nebraska.
Thanks for the informative video jeff, I once dropped the barbell with plates and my reputation both scattered on the floor during bench press trying to complete ten reps even after form failure but I learned the lesson you taught in this video.
I'm loving these videos aimed at beginners.
Could you perhaps do a video on how to get back into the gym after common injuries? Like exercises to do after a shoulder vs. tricep vs. bicep vs. chest injury kinda thing
Yes!! My dad has had a bad shoulder injury for the majority of his life after an accident, and he hasn't been able to fully get back into weight lifting. Advice from Jeff would definitely be welcomed here.
Or an inguinal hernia.
@@AlexSanders500 He has heaps of videos on how to train around/with injuries, especially for shoulder injuries
@@thangga41vt perfect, gotta show em to my dad
@@AlexSanders500 th-cam.com/video/ssH35JwmwTM/w-d-xo.html
Awesome points! Tell my clients these all the time!
Thanks.jeff actually cares about people and this means a lot
Incline bench Jessie will forever haunt my dreams.
It's all about learning to change into a completely different lifestyle, starting is the hardest part but once you get into the rhythm it gets easier, mentally. If you want to lift heavier then it gets harder, but you learn to cope with the stress that comes with that.
Thank! Thank! Thank! This video is really helpful 🙏
0:46 ngl that whole sequence seems cute and wholesome af
Jeff, the complete squat checklist video. You're the only one I can truly trust.
Great video. Especially the mobility and nutrition!
Thank you Jeff. Your workouts work bruh. 🤙🤙🤙
0:16 Jeff's halloween costume is the Kardashians
5:14 me working out when im baked.
😂
Coach jeff thank you for teaching us proper workout execution. You are one of the best fitness coach on youtube..
Always helpful..love the content. Thanks
1:37
*A bit ugly when you grab the weights*
A moment of silence for Jesse XD
This feels like Jeff is scolding me personally
Me too
Jesse I’ve been following since day one and you look amazing ! I love the confidence ! 🤩💪🏼
Amazing advice as always
Jesse's smile during the incline presses sent me 😂
5:15. Can’t wait to see this in my nightmares, thanks Jesse👍
Great video, super helpful tips!
Awesome ,really helpful 🔥🔥🔥🔥
I would add
Overtraining
A v common mistake.
Is it common though? I mean, overtraining is certainly real, but you don't reach it that easily.
@@TheWolfgangGrimmer It's not that common actually, he might be referring to overreaching
Hey guys, I'm a begginer and I'd like to know what you think about my workout plan at home to get stronger and bigger. I used Jeff's last video (Mike Tyson's routine) as a foundation to this routine:
Workout A:
Bench dips:10
Inverted rows: 10
Shrugs (5kg each hand): 10
Situps: 20
Squats: 20
(10 times a day)
Workout B:
Pushups: 10
Scapular pullups: 10
Assisted chinups (feet on chair): 10
Planks: 30s
Lunges: 20
(10 times a day)
I would do this workout 4 days a week (A, B, rest, A, B, rest, rest. Repeat)
There is so much pulling in this routine basically because I'm trying to work on achieving my first pullup. For nutrition, I have a structured meal plan of clean bulk, but I made it like so I would like the foods I'm eating. Would a routine like that help me to get stronger? Thank you!
"You can't out-train a crappy diet" - sage advice.
I can assure you, you absolutely can. But be prepared to train your ass off every single day. I’ve done it twice
It's not about what I eat, it's about how much u eat. As long as u hit macros and are on deficit u could get shredded eating donuts. But you'll feel like utter shit 24/7
Great video Jeff & Jesse 👍
I really love your videos, you put a lot of dedication in them; I can tell that you do because you type out the whole video basics in the description which takes a lot of time
Jeff the old videos in your teens years with those body suits it looks like you were auditioning for SNL's Hanz and Franz lol.
No girly Men in Jeff's gym!!
@@randallmason9687 lol.
I'm training to become a SEAL, I am going to have the advantage because of Jeff's free advice, Thank you Jeff!
Good luck at Buds your mental fitness is just as important!
Balancing basketballs on your nose and doing tricks at Seaworld? Lol Being a seal takes lots of training.. Btw, I'm joking. I know what you meant. I just thought it was funny how you said you're training to become a Seal, like the animal.
really appreciate all the information and education you put out here on your channel
seriously one of the best videos on fitness
Can Jesse teach us how to make some beard gains?
0:45 amazing prod quality💷💷💷💷💷
Love this video. Specially the point about discovering your failure first.
My friend has that posture issue and recently we just found out he has big mobility issues that prevent him from squatting correctly, his hip flexors are extremely tight and it cause him to lean forward at the bottom of a squat and he can’t keep his back straight up, even with just a naked bar with no weight. Thanks to you and your tips I was able to help the people around them and teach them about the right way to do things and figure out what they really have problems with. Thank you forever and always!
Lmao I’m back at working out at the gym finally and I feel like a beginner all over again💀💀
Lol, Jeff looked the same 30 years ago as he does now. 🤣
Great content mate
Way to go Jesse! Looking good bro!
3 years of lifting under my belt. Can’t stress enough, make sure your foundation is solid. Or you’ll be at 3 years in. Stagnant working on it now, like me
What do you mean exactly bro? I’m barely starting back up