Gym Mistakes So Bad they Will END Your Gains

[00:01] make sure that you will never get anywhere. The first mistake is the one that still baffles me to this day because I don't know if some people just need to eat at least something before your workout. Imagine that you meet your

[00:15] friend in the gym at 3:00 p.m. And he tells you, "Man, I'm not really feeling that strong today." And when you ask him when was the last time he had a meal, he answers with, "I don't know. I had breakfast at 8:00 a.m., I guess." If you

[00:27] got at least a little bit of common sense, you probably see where the issue before the workout, you can't expect it to perform well. Just a relatively small and carbs, roughly like an hour or two before the workout, can make a day and

[00:42] night difference. Even if you are on the go constantly, just eating something as simple as a banana before a workout can make a massive difference because when you are able to do directly contributes to you getting bigger, you will not want

[00:55] because you now know how big of a difference it actually makes. The next gym mistake is something that really erases all the chances of you reaching you have been watching this channel for a bit, you know that the basic exercises

[01:09] are the most important and the most impactful, but there is this trend, if I can call it that, where people almost exclusively rely on machines. Sure, if are trying to work around some health issues, I can see it. But if you are a

[01:22] healthy individual, you are cutting yourself short by only working out with machines. And I get it, machines can be a great addition to a workout, but the keyword here is addition, not foundation. The foundation needs to be

[01:34] you actually achieve a super impressive physique. So, for example, you do your horizontal and incline bench press as a foundation, and only then you can add something like a pec deck, you know, as an addition to a preexisting foundation.

[01:48] of pec deck and three sets of cable fly is not a proper chest foundation. You are just fooling around, and you best believe that you will get rewarded with no gains. Which segues perfectly into the next mistake. As you just saw, each

[02:01] body part has a certain set of movement patterns that create a foundation, which allows you to build as much muscle as possible. But because a lot of people they unfortunately completely sabotage themselves. Understanding and knowing

[02:14] body parts is something that everyone This is like when you learn how to read and count when you are a new human. And when you are a new bodybuilder, you need to learn all the movement patterns. This

[02:27] is why I created the simplified cheat sheet, which not only shows you all the movement patterns, but also all the example exercises, rep ranges, and the for absolutely free by clicking the first link in the description of the

[02:39] mistake. If you are already more experienced and you've been working out for years, but in that entire time you used the same exact training plan, there particular that crossed your mind. And that is, "Wow, it really feels like the

[02:53] doesn't really hit the same anymore." And that is not just a feeling. Your at least a little bit, because your body simply gets used to the workout you are putting it through, and it stops being as effective as before. But I don't want

[03:07] especially if you are still relatively new. Because if you are more on the the same exact plan for even a year without any changes, and you would still experienced, small tweaks in exercise selection can make a massive difference.

[03:22] And not only a difference in the amount of muscle that you will build, but it old exercise you have been hammering for the last 2 years. The changes can really been doing the lat pull down for as long as you can remember, switch to pull ups

[03:37] immediately. You might even get sore the next day, simply because your body is not used to this exercise. The next mistake is something that everyone who know. It's a really simple habit that you want to implement and do for the

[03:51] rest of your life. Every time you do a unilateral exercise, which means that always need to start your sets with your weaker side and not your stronger side. This will prevent any muscle imbalances from developing in the future and fixing

[04:04] the ones you might already have. And now for one of the most crucial mistakes, terrible. And hold on, hold on, before you do a big sigh and close the video. I know that 99% of people are aware of this, but the craziest part is that even

[04:18] probably sucks anyway, don't know it yet. I can almost guarantee you that you that is in your routine. And if not straight up wrong, there might be some slight fixes that you should focus on. Remember, there is always room for an

[04:32] dedicate one workout to filming one set of each exercise in your routine, because the things that you will be able to find will absolutely blow your mind. Aside from spotting bad technique, you can also spot some bad habits that you

[04:45] got used to over time. Like for example, if you take a video of yourself when you and you find out that you are really crooked to one side. Catching something like that early can be super impactful. So, even if you think your form is

[04:57] flawless, please check up on it every so often. You will not lose anything by doing that. You can only gain. And speaking of gaining, you probably know muscle, but there are still a bunch of critical mistakes that people are making

[05:10] when it comes to something as basic and as simple as protein. First, we got to afraid of, and that is the mythical anabolic window, which if you don't finish workout, you need to immediately get in some protein, ideally a protein

[05:25] shake right in the locker room. Otherwise, your gains will vanish. absolute BS. But you know how it is. There is a pinch of truth in every myth. protein after your workout, because not doing so is a crucial mistake that will

[05:40] build muscle. But it doesn't need to turn into a protein speed run. If you had a pre-workout meal with a good amount of protein, you have plenty of time after your workout to get in some protein. You easily get at least 1 to 2

[05:53] amount of protein before the workout, it workout. Simply because the protein from the pre-workout meal is still in your system even after your workout. The protein didn't just magically disappear.

[06:05] needs to build muscle after your workout. And you can refill your body after a couple of hours after the workout. So, don't forget about your post-workout meal. But, remember, no need to make it into a race. The other

[06:19] crucial mistake with protein that a lot of people make is in the calculation process itself, which then complicates your entire routine so much more. When pound of body weight, you need to realize that the body weight is

[06:32] referring to lean body mass, not your regular weight when you step on a scale. for this calculation if you're relatively skinny, but the issue becomes absolutely massive if you try to use this formula when you are overweight.

[06:45] You know, if you are 400 lbs, you don't need to eat 400 g of protein. Even protein. Just calculate your lean body mass on any of the calculators online that when you are calculating that

[06:58] telling you this because I have seen way too many people put in their weight in kg when the calculator was selected for pounds. And you best believe that that will not give you the correct number. So, make sure that you double-check it

[07:11] accurate way of calculating the perfect protein amount for you. And most importantly, you will not have to spend 10 million dollars on trying to eat such And maybe you can take that money that you save and grab one of my training or

[07:25] nutrition plans. Or if you want to go on a complete transformation journey, you based on your experience level. No matter which bundle you choose, you will and a cardio plan, which will take your hand and take you to your dream physique

[07:39] You can check out everything by clicking the first link in our description. something. Good luck in the gym and I will see you next time. If you enjoyed this video, then I'm sure you will enjoy this one, too.

[07:53] you will enjoy this one, too. >> [music]