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mondtster
08-16-2012, 04:31 PM
12 Mistakes You're Making In The Gym

Not Bringing Your Music

I could go into detail on this one but do us all a favor and make sure you bring your best jams. Most people with bubbly personalities or to many friends in the gym tend to talk to much. That means not only are you messing my workout up but your also hurting yours.

Music is also a beast motivator. There is nothing like getting ready for a lift listening to that one song that gets you fired up. I remember when I wrestled in high school and the one song I would listen to before every match was "Break Stuff" By Limp Bizket. I don't know why, it just got me fired up.

What gets you fired up!? Make a play-list of your top 10 most motivating songs and hit shuffle. Your workouts will get better.

Only Doing Your Skill Set

We all do it in more areas of our life than fitness. We like to do what we are good at. It's time to step it up. Do something new. If all you do are lunges and leg press because you think your beast at them then try one of the other hundred ways of working legs.

It's nice to be really good at a few things but you want to be good at as many things as you can. It also gives a challenged to your workouts. Doing something new usually causes you to either drop weight or spend more time mastering...it’s like your starting from scratch! Embrace it, you haven't always been a beast!

Focusing On The Little

Unless you’re competing for your pro-card and taking buckets of steroids you don't need 6 different arm exercises on arm day. I have learned so many weird bodybuilding tricks over the years that it would be confusing to explain them all. One thing I have learned, is if you focus more on the major muscle groups and worry less about how much your wrist twists at the top of your bicep curl then your doing fine.

Stop adding all these filler movements and exercises and talk about different angles and blah blah blah. The average person doesn't need that. Yes, angles play a role in lifting but not as much as you think.

Plan It Out

Where are you going to go? What are you going to be doing between sets? What exercises are you going to do first? Which ones are your compound exercises and which ones are not? How much weight did you do last time? How are you going to change your program up this week to support progression? Most of these questions need to be worked out before you start moving around.

Call me old school but I am getting back into writing everything down so I know where to challenge myself next week and what needs to change for the next month cycle. Sure you can just walk in to a gym and start moving stuff around but you’re not going to get far. So if you’re serious about seeing results, start writing.

Protein Powder

It's not that big of a deal. There are thousands of brands of protein supplements on the market. There is no way I could tell you which ones are the best out of them all. I can say that getting an organic, grass fed whey would probably be the best but I personally don't do that. Costco sells a giant tub of 100% whey protein that I have been buying for years.

Lately, I have gotten away from drinks and turned more to chewing my protein.... to each his own. Watch the carbs, sugar and any other filler crap that they put in those other powders. If your whey powder tastes like a Starbucks Caramel Macchiato then odds are it’s not the best for you.

Lifting With Your Boys

I have lifted with small groups of guys before and the majority of the time gets spent messing around and getting too much of nothing done. Stick to one partner or none at all (see my next point). The more people you have the less you can get done. 45 minute workouts turn to 1:15 minute workouts.

You may have all the motivation and drive in the world but banking on the rest of the guys your with to have that same drive...don't hold your breath. Stop using the gym as your social hour.

Lift Alone

I am blessed to have a beast partner that pushes me and is always down to try new things. We are seeing results and getting things done. I have had partners in the past that always showed up late or never at all, never really changed much up. I just wasn't there to do that and like anyone else time is precious.

These kinds of partners are not going to help you get results. You’re better off lifting alone and getting more things done. "But I need a spotter" I answer this in my next point.

Lift Till You're Blue In The Face

Do me a favor for a few weeks try not going to ultimate failure and then some with every set. Tone it down some. Do as many reps as you can with perfect form then hang it up. You can do this with any rep range whether it’s a low rep or high.

Do what you can with good form and leave it alone. This protects your central nervous system from being over worked and not being able to help repair your body after your workouts. You will feel better and recover faster for the next lift.

Lift With Your Girl

As long as you two part ways the minute you walk into the door. Odds are she is afraid to do anything heavy and will walk over to a few machines and end up in the stability ball and band area. If you take the time to explain to her the importance of doing heavy weights and compound exercises and she is on board, then let her join you.

My wife is pretty rocking. She will do just about anything I tell her to as long as it’s not going to put her life in danger (although sometimes there is always that chance). She is willing to push heavier weights and stay away from the bosu balls. Total respect for you ladies doing work in the gym! :)

Being A Member Of A Globo Gym

Meat market, drama, and clickish tendencies is what I hear the most coming from these places. They are great for the classes and variety of equipment but if you’re like any other social person your workouts could turn into a social hour. I'm not knocking them completely. Total respect for the guys and gals who go into those places and grind out killer workouts and not get mixed up in all the mess!! BUT....The hottest gyms are the little hole in the wall studios you see around town.

Working for Old Dominion University as a trainer for a little while gave me somewhat of a feel for the bigger gym atmosphere. Spending most of my career in small studios has really allowed me to grow a passion for the smaller studio feel. It’s just better. You get the family atmosphere and depending on the owner you can find some pretty odd objects to use in your workout.

Doing Olympic Lifts With Straps

I have heard horror stories of noobs trying to hang clean or full clean weight and actually breaking their wrists because of the weight and lack of proper technique. You can't clean tons of weight and expect your wrists to have the proper range of motion (along with the rest of your arms) as a noob. If your new to the clean then go light and work on your catch and ROM when its at rest (top position).

Catching with your elbows pointing straight out and landing the bar across your upper chest and delts. If your grip is suffering then spend some extra time on your off days working on grip exercises. Check this video out! Start with these and use some chalk until your form and wrist/arm ROM is on point. By then you shouldn't even need straps to do them. Win-Win situation.

Bring The Celly

Leave the phone in your car. In today's day you probably send well over a thousand texts a month...if not more. You don't need to have that thing right on your side the whole time. Facebook, twitter, emails etc. all get sent to our phones which means your probably checking some kind of notification every few minutes. This is time away from your lifts. Whatever it is can wait.

If it's an emergency then let those people know where you are. What happened to just calling the main building the person was in. That's what intercoms are for right? Now, if you’re doing everything I say then you’re probably lifting at a small local studio therefore they can call you there almost directly. :) Don’t worry, I am guilty of this too! I hate it when I catch myself wasting time looking at an email or post. It's all about productivity.

Go after it!

skillz
08-16-2012, 04:50 PM
That's all true

skillz
08-18-2012, 08:36 AM
That's good info

Carolann
08-18-2012, 10:17 AM
i think the protein powder one is a two-way road though. a lot of noobies think that as long as they take their shake 30 minutes after they work out, they'll start to look like arny. But we all know theres much more to it than that.

tilldeath
08-19-2012, 12:25 AM
at least once a week I forget my tunes. Always thought there was something not right at my old Globo Gym, lol. Then I picked up dodgeball and it all became clear.

Newbiestyle
08-30-2012, 04:35 AM
Good to help remind you of the simple things that you used when you first got into lifting that always gave you great results.

skillz
08-30-2012, 10:40 PM
One good one is don't talk to me when am lifting bro

Andreas Munzer
09-09-2012, 12:23 AM
good read here

punjabijatt
09-15-2012, 05:54 PM
thanks bro good information!!!!!!1

punjabijatt
09-15-2012, 05:55 PM
it really helped alot

Abandoned
09-16-2012, 02:10 AM
I would turn around and go back to my house and get my mp3 player if I forgot it at the house.Even when I am working out at my house I use my headphones.Cannot go without music.

I do mix up my workouts and work on the weak points sometimes.For instance I have pins in my left elbow.It was broken many times along with both wrist a couple times as a kid.Makes it almost impossible for me to do skull crushers.So I couldnt even do any at first.I started taking light weights,like 5 pounds light and doing reps till I couldnt do a single one with 5 pounds.Moved up.Farthest I have gotten without my elbows popping and really hurting the next day was 15.

So I stopped frequenting with the low weights and once every 2-3 weeks I go out of my comfort zone and grab 2 30-35 dbs and hit a few reps.Taken almost 5 years to even get up to this weight with my left elbow.Now I can actually do sets with a normal amount of weight.So even things that seem impossible can be healed,just may take years longer.It can be done though,even if you have literally snapped your arm at the elbow the wrong direction more than once.

MuscleAddiction
09-16-2012, 02:23 AM
Good read!

insane
09-16-2012, 04:55 PM
lot of good info.

Why is it most gyms turn out to be meat markets unless you totally ignore ppl?

MuscleAddiction
09-16-2012, 05:18 PM
lot of good info.

Why is it most gyms turn out to be meat markets unless you totally ignore ppl?

One of the reasons I train at 4:30-5 am, prime time at the gym is usually meat market time...I don't like being distracted!

MidwestBeast
09-17-2012, 08:21 AM
I wear a skull cap while lifting (in addition to having my headphones in and sometimes looking meaner than usual because I have a beard lol) just to appear more unapproachable, because I go to the gym to lift and not socialize. That said, there are days that my intensity isn't as high and depending on who is there, I'll chat between sets a bit, but it's a very select group of people, just because they have the same mindset as me and when one of us needs to start our set, we're not going to delay it even if it's in the middle of a conversation.

My gym plays some stupid pop station on satellite radio and it's just horrible. The funny thing is that the pure rage I feel from hearing any of it may actually be better than listening to my own music to pump me up (positive aggression). But needless to say, I always have my ipod. I lifted with a buddy up at his gym this weekend and they actually had their own mix; some of it wasn't stuff I'd choose, but when I'd pop my headphones out here and there, I never felt a sense of going "HULK SMASH!" because of a Taylor Swift song, so they had that going for them.

young gotti
10-02-2012, 01:39 PM
I wear a skull cap while lifting (in addition to having my headphones in and sometimes looking meaner than usual because I have a beard lol) just to appear more unapproachable, because I go to the gym to lift and not socialize. That said, there are days that my intensity isn't as high and depending on who is there, I'll chat between sets a bit, but it's a very select group of people, just because they have the same mindset as me and when one of us needs to start our set, we're not going to delay it even if it's in the middle of a conversation.

My gym plays some stupid pop station on satellite radio and it's just horrible. The funny thing is that the pure rage I feel from hearing any of it may actually be better than listening to my own music to pump me up (positive aggression). But needless to say, I always have my ipod. I lifted with a buddy up at his gym this weekend and they actually had their own mix; some of it wasn't stuff I'd choose, but when I'd pop my headphones out here and there, I never felt a sense of going "HULK SMASH!" because of a Taylor Swift song, so they had that going for them.

taylor swift makes me want to hulk smash something....but not at the gym

karangillgholia
10-16-2012, 11:27 PM
def good read bro thanks

president_fad
10-17-2012, 10:02 AM
aaaaaaaaaaaaaaaaaaaaaaaa

Born to lift
10-17-2012, 11:23 AM
Good read must took some sort of typing for that post lol

bonacris
10-18-2012, 04:35 AM
My biggest mistake was trying Ronnie Colemans routine 4weeks into my bodybuilding career..

GettingGainz
10-27-2012, 09:46 PM
12 Mistakes You're Making In The Gym

Not Bringing Your Music

I could go into detail on this one but do us all a favor and make sure you bring your best jams. Most people with bubbly personalities or to many friends in the gym tend to talk to much. That means not only are you messing my workout up but your also hurting yours.

Music is also a beast motivator. There is nothing like getting ready for a lift listening to that one song that gets you fired up. I remember when I wrestled in high school and the one song I would listen to before every match was "Break Stuff" By Limp Bizket. I don't know why, it just got me fired up.

What gets you fired up!? Make a play-list of your top 10 most motivating songs and hit shuffle. Your workouts will get better.

Only Doing Your Skill Set

We all do it in more areas of our life than fitness. We like to do what we are good at. It's time to step it up. Do something new. If all you do are lunges and leg press because you think your beast at them then try one of the other hundred ways of working legs.

It's nice to be really good at a few things but you want to be good at as many things as you can. It also gives a challenged to your workouts. Doing something new usually causes you to either drop weight or spend more time mastering...it’s like your starting from scratch! Embrace it, you haven't always been a beast!

Focusing On The Little

Unless you’re competing for your pro-card and taking buckets of steroids you don't need 6 different arm exercises on arm day. I have learned so many weird bodybuilding tricks over the years that it would be confusing to explain them all. One thing I have learned, is if you focus more on the major muscle groups and worry less about how much your wrist twists at the top of your bicep curl then your doing fine.

Stop adding all these filler movements and exercises and talk about different angles and blah blah blah. The average person doesn't need that. Yes, angles play a role in lifting but not as much as you think.

Plan It Out

Where are you going to go? What are you going to be doing between sets? What exercises are you going to do first? Which ones are your compound exercises and which ones are not? How much weight did you do last time? How are you going to change your program up this week to support progression? Most of these questions need to be worked out before you start moving around.

Call me old school but I am getting back into writing everything down so I know where to challenge myself next week and what needs to change for the next month cycle. Sure you can just walk in to a gym and start moving stuff around but you’re not going to get far. So if you’re serious about seeing results, start writing.

Protein Powder

It's not that big of a deal. There are thousands of brands of protein supplements on the market. There is no way I could tell you which ones are the best out of them all. I can say that getting an organic, grass fed whey would probably be the best but I personally don't do that. Costco sells a giant tub of 100% whey protein that I have been buying for years.

Lately, I have gotten away from drinks and turned more to chewing my protein.... to each his own. Watch the carbs, sugar and any other filler crap that they put in those other powders. If your whey powder tastes like a Starbucks Caramel Macchiato then odds are it’s not the best for you.

Lifting With Your Boys

I have lifted with small groups of guys before and the majority of the time gets spent messing around and getting too much of nothing done. Stick to one partner or none at all (see my next point). The more people you have the less you can get done. 45 minute workouts turn to 1:15 minute workouts.

You may have all the motivation and drive in the world but banking on the rest of the guys your with to have that same drive...don't hold your breath. Stop using the gym as your social hour.

Lift Alone

I am blessed to have a beast partner that pushes me and is always down to try new things. We are seeing results and getting things done. I have had partners in the past that always showed up late or never at all, never really changed much up. I just wasn't there to do that and like anyone else time is precious.

These kinds of partners are not going to help you get results. You’re better off lifting alone and getting more things done. "But I need a spotter" I answer this in my next point.

Lift Till You're Blue In The Face

Do me a favor for a few weeks try not going to ultimate failure and then some with every set. Tone it down some. Do as many reps as you can with perfect form then hang it up. You can do this with any rep range whether it’s a low rep or high.

Do what you can with good form and leave it alone. This protects your central nervous system from being over worked and not being able to help repair your body after your workouts. You will feel better and recover faster for the next lift.

Lift With Your Girl

As long as you two part ways the minute you walk into the door. Odds are she is afraid to do anything heavy and will walk over to a few machines and end up in the stability ball and band area. If you take the time to explain to her the importance of doing heavy weights and compound exercises and she is on board, then let her join you.

My wife is pretty rocking. She will do just about anything I tell her to as long as it’s not going to put her life in danger (although sometimes there is always that chance). She is willing to push heavier weights and stay away from the bosu balls. Total respect for you ladies doing work in the gym! :)

Being A Member Of A Globo Gym

Meat market, drama, and clickish tendencies is what I hear the most coming from these places. They are great for the classes and variety of equipment but if you’re like any other social person your workouts could turn into a social hour. I'm not knocking them completely. Total respect for the guys and gals who go into those places and grind out killer workouts and not get mixed up in all the mess!! BUT....The hottest gyms are the little hole in the wall studios you see around town.

Working for Old Dominion University as a trainer for a little while gave me somewhat of a feel for the bigger gym atmosphere. Spending most of my career in small studios has really allowed me to grow a passion for the smaller studio feel. It’s just better. You get the family atmosphere and depending on the owner you can find some pretty odd objects to use in your workout.

Doing Olympic Lifts With Straps

I have heard horror stories of noobs trying to hang clean or full clean weight and actually breaking their wrists because of the weight and lack of proper technique. You can't clean tons of weight and expect your wrists to have the proper range of motion (along with the rest of your arms) as a noob. If your new to the clean then go light and work on your catch and ROM when its at rest (top position).

Catching with your elbows pointing straight out and landing the bar across your upper chest and delts. If your grip is suffering then spend some extra time on your off days working on grip exercises. Check this video out! Start with these and use some chalk until your form and wrist/arm ROM is on point. By then you shouldn't even need straps to do them. Win-Win situation.

Bring The Celly

Leave the phone in your car. In today's day you probably send well over a thousand texts a month...if not more. You don't need to have that thing right on your side the whole time. Facebook, twitter, emails etc. all get sent to our phones which means your probably checking some kind of notification every few minutes. This is time away from your lifts. Whatever it is can wait.

If it's an emergency then let those people know where you are. What happened to just calling the main building the person was in. That's what intercoms are for right? Now, if you’re doing everything I say then you’re probably lifting at a small local studio therefore they can call you there almost directly. :) Don’t worry, I am guilty of this too! I hate it when I catch myself wasting time looking at an email or post. It's all about productivity.

Go after it!


thanks bro! great info right here! ... all of it is actually true.. am also definitely lucky to have the BEST trainer in the world! i live and thrive off of his motivation!

jrmuscle
11-04-2012, 09:14 AM
very good read man thank you so much

TheOak01
11-07-2012, 09:35 AM
Good tips for sure, the new guys should be taking notes.

Ive found a way to lift alone,in a globo gym and nobody bugs me and im focused and beast it out daily. but I see most people around me chatting and treating it more like a singles bar than anything else.

bonacris
11-07-2012, 10:00 AM
Good tips for sure, the new guys should be taking notes.

Ive found a way to lift alone,in a globo gym and nobody bugs me and im focused and beast it out daily. but I see most people around me chatting and treating it more like a singles bar than anything else.

I train in a college gym so there are very few regulars.. crowd changes almost weekly so I always lift alone and there is never any socialising..

Potent
12-20-2012, 03:54 PM
Idc what gym I'm at, as long as there are girls with big bouncing booty's my work out will be pure FOCUS.

Asheman
12-20-2012, 06:11 PM
nice pointers

beastreality
12-31-2012, 01:50 PM
Idc what gym I'm at, as long as there are girls with big bouncing booty's my work out will be pure FOCUS.

QFT Hahaha

Spitz
01-23-2013, 07:23 PM
Word. Great write up. I am a member at a Globo gym and don't mind it at all.
Nobody bothers me, Machines and Weights are almost always free too.

Rockwilder
02-03-2013, 05:32 PM
Great read bro!

leoreyesman
03-12-2013, 02:57 AM
I couldn't agree more, thank you so much.

jdynasty
03-15-2013, 01:31 AM
I take my phone because that is were my music is. I wear a hoodie in the gym. No one really bothers me that way.

mondtster
03-24-2013, 08:45 PM
My phone is what I keep my log on amd use for music....I stay pretty focused and try not to use it for anything else.

justintid92
04-01-2013, 10:56 PM
agree with music.. Without music i feel like a chump.. with music i feel like king kong lol

EER
05-03-2013, 04:30 PM
I need to get a mp3 to take to the gym. Sometimes is good to go, but the other day an old lady was watching the desk and she was playing freaking bob dylan and 60's peace music. I was like WTF!!!! I'm going for a squat PR to bob freaking dylan!!!

exerciseordie
05-13-2013, 10:02 AM
I use my phone but I think I'm going to buy an old iPod. Really don't want to have my phone fall and break lol. I do use it for netflix when I do cardio at the gym, 30+ minutes can get boring without it.

Turtledriver
06-09-2013, 08:46 PM
I use my phone at the gym also for music doesn't really get in the way

have2killit
01-25-2014, 01:43 PM
The comment about lifting with your buddies rings a bell with me, seems like everyday I go to the gym there is always this decent sized group of guys there (always the same guys) standing around the free weights DOING NOTHING, they mostly work at complete nutrition and I really think they are their just to rep their products because I never see any of them lift anything... which never makes sense to me because they are all pretty huge. Just don't get it.

IH8U
01-26-2014, 07:16 AM
If you're not at the gym to train, GET THE F*CK outt my way

Sent from my MB886 using Tapatalk

guardianactual
01-27-2014, 06:48 AM
I know quite a few who do a lot of this :/

SonofZeus
03-09-2014, 08:43 PM
I'd say it depends on the type of lifting you're doing. When I was training powerlifting and had 5 minutes between sets, I didn't see a problem with using my phone.

rockyf1991
02-16-2015, 09:00 PM
Some great points here! I definitely need to plan my workouts more- to avoid wasting time and optimise my entire workout rather than wasting half of it! Totally agree on the girls lifting weights- as a girl it annoys me that all females seem to think cardio is the only thing for them!

cane
03-31-2016, 11:52 AM
Some great points here! I definitely need to plan my workouts more- to avoid wasting time and optimise my entire workout rather than wasting half of it! Totally agree on the girls lifting weights- as a girl it annoys me that all females seem to think cardio is the only thing for them!

yes this is a great post and very helpful !

cane
03-31-2016, 11:53 AM
Some great points here! I definitely need to plan my workouts more- to avoid wasting time and optimise my entire workout rather than wasting half of it! Totally agree on the girls lifting weights- as a girl it annoys me that all females seem to think cardio is the only thing for them!

yes this is a great post and very helpful !

Daniel94
04-01-2016, 09:43 AM
Sorry but here is nothing more than imperial logistic non valuable infos. It s something like the sky its blue becouse its blue,water is wet,steroids gives more brain, i shouldn t write this theard,i check my iphone last mesgs on fakebok and so on. Once you get in the gym it is abvious that you shouldn t npbe a retard not saying hy to anybody and also not working your abs or sleeping between sets. Why you comlicate this so much. Take it logically.

cheftepesh1
12-13-2017, 10:31 PM
Some great points here! I definitely need to plan my workouts more- to avoid wasting time and optimise my entire workout rather than wasting half of it! Totally agree on the girls lifting weights- as a girl it annoys me that all females seem to think cardio is the only thing for them!

Great imput