Biggest gym mistakes I see.
What's stopping you from getting jacked?
THREAD ⬇️
What's stopping you from getting jacked?
THREAD ⬇️
1) Maxing out all the time.
Loading the bench press up to your max and hitting it with shit technique every week won't get you jacked.
It's a great way to go absolutely fucking nowhere.
You know what you really need?
To get in some good, clean sets and reps over time.
Loading the bench press up to your max and hitting it with shit technique every week won't get you jacked.
It's a great way to go absolutely fucking nowhere.
You know what you really need?
To get in some good, clean sets and reps over time.
We need a combination of mechanical tension, metabolic stress and muscular damage to drive hypertrophy.
Something that maxing out doesn't achieve.
Spend a lot of your time in that 6-10 rep range actually accumulating some good work.
Your physique will actually start to grow.
Something that maxing out doesn't achieve.
Spend a lot of your time in that 6-10 rep range actually accumulating some good work.
Your physique will actually start to grow.
2) Piss poor effort.
Doesn't matter what training program you follow or who you're coached by.
If you can't consistently go to those deep dark waters of a set, you're gonna get nowhere.
All of your sets should fall within that 0-4 reps in reserve.
(0-4 reps shy of failure)
Doesn't matter what training program you follow or who you're coached by.
If you can't consistently go to those deep dark waters of a set, you're gonna get nowhere.
All of your sets should fall within that 0-4 reps in reserve.
(0-4 reps shy of failure)
Basically so we can recruit those high threshold motor units later in a set which are growth prone.
So let's give an example.
If we do a bench press set of 8 reps and with a gun to our head we could have done 15 reps.
This set is 7 reps shy of failure.
Not gonna cut it.
So let's give an example.
If we do a bench press set of 8 reps and with a gun to our head we could have done 15 reps.
This set is 7 reps shy of failure.
Not gonna cut it.
3) Too much junk volume.
Too many are just doing endless sets of shite for the sake of it with lacklustre effort.
A muscle group needs around 3-10 sets per session to stimulate enough growth.
Any more than that and you're just beating a dead horse with poor set quality.
Too many are just doing endless sets of shite for the sake of it with lacklustre effort.
A muscle group needs around 3-10 sets per session to stimulate enough growth.
Any more than that and you're just beating a dead horse with poor set quality.
You'd be much better served splitting your volume up across the week between 2-3 training sessions for a muscle group.
Example:
Monday - 6 sets of chest
Wednesday - 4 sets of chest
Saturday - 6 sets of chest
Another way to ensure better set quality across the board.
Example:
Monday - 6 sets of chest
Wednesday - 4 sets of chest
Saturday - 6 sets of chest
Another way to ensure better set quality across the board.
4) Program hopping.
Shiny object syndrome is real with people in the gym.
Always thinking about "switching it up" and "muscle confusion" which is a load of shit to begin with.
Smart variation has it's place in a good training plan, but not every week like the majority do.
Shiny object syndrome is real with people in the gym.
Always thinking about "switching it up" and "muscle confusion" which is a load of shit to begin with.
Smart variation has it's place in a good training plan, but not every week like the majority do.
The body adapts to the stimulus you provide.
You want to present an OVERLOAD to a certain batch of exercises over a period of time.
Switching exercises every week doesn't allow this to happen.
Stick to a batch of exercises/rep ranges for a time and make some gains.
You want to present an OVERLOAD to a certain batch of exercises over a period of time.
Switching exercises every week doesn't allow this to happen.
Stick to a batch of exercises/rep ranges for a time and make some gains.
5) Following your training partner.
Everyone handles volume, intensities and exercises a little differently in the gym.
Following what your training partner does is like playing Russian roulette.
It could work...it might not.
It could even work great for him and not you.
Everyone handles volume, intensities and exercises a little differently in the gym.
Following what your training partner does is like playing Russian roulette.
It could work...it might not.
It could even work great for him and not you.
We all have different structures, biomechanics and experience levels.
You need a program suited to you for best results.
Don't just follow something blindly off the internet that your training partner found.
This is where working with a good coach is a cheat code early on.
You need a program suited to you for best results.
Don't just follow something blindly off the internet that your training partner found.
This is where working with a good coach is a cheat code early on.
6) Resting too little between sets.
If you wanna do cardio and train for conditioning...go and do that on a separate time or day all together.
We're training to get as jacked/strong as possible here.
We wanna be taking a good enough rest in between sets to do it justice.
If you wanna do cardio and train for conditioning...go and do that on a separate time or day all together.
We're training to get as jacked/strong as possible here.
We wanna be taking a good enough rest in between sets to do it justice.
We don't wanna be limited by our cardio, nervous system output or synergist muscles not being ready to go.
It's like going into a gunfight with a butter knife.
You're just not giving yourself the best chance of success.
Which is just idiotic when you think about it.
It's like going into a gunfight with a butter knife.
You're just not giving yourself the best chance of success.
Which is just idiotic when you think about it.
Rest times recommendations:
2-3 minutes for smaller muscles/movements (Biceps, triceps, calves, delts etc)
3-5 minutes for bigger muscles/movements (Back, quads, hamstrings, chest etc)
Give yourself the best possible chance at a stimulative set.
2-3 minutes for smaller muscles/movements (Biceps, triceps, calves, delts etc)
3-5 minutes for bigger muscles/movements (Back, quads, hamstrings, chest etc)
Give yourself the best possible chance at a stimulative set.
7) General lack of focus.
Too many just treat the gym like a socialising experience.
Legit seen a group of 5 fellas all around the calf machine the other day.
All fucking about, laughing and joking with zero real work being done.
That's fine if you wanna waste your time.
Too many just treat the gym like a socialising experience.
Legit seen a group of 5 fellas all around the calf machine the other day.
All fucking about, laughing and joking with zero real work being done.
That's fine if you wanna waste your time.
You should be focussed from the get go with your training.
You know exactly what you have to do and beat from your previous weeks training and you'll fight like fuck to get it done.
Surely you can give 60-90 mins of focused effort.
Your phone calls/texting can wait.
You know exactly what you have to do and beat from your previous weeks training and you'll fight like fuck to get it done.
Surely you can give 60-90 mins of focused effort.
Your phone calls/texting can wait.
8) Poor cardio timing.
Listen, cardio in the correct doses is extremely beneficial for you.
There's no more important muscle than your heart.
But running on a treadmill/stair-master for an hour before your lifting is dumb.
At least do it after your lifting session.
Listen, cardio in the correct doses is extremely beneficial for you.
There's no more important muscle than your heart.
But running on a treadmill/stair-master for an hour before your lifting is dumb.
At least do it after your lifting session.
Try to at least spread your cardio sessions as far away from your lifting as possible.
Imagine trying to hit an overloading leg training session after spending 30 minutes doing sprints or whatever.
Shit show waiting to happen.
Again, this may sound obvious but it happens.
Imagine trying to hit an overloading leg training session after spending 30 minutes doing sprints or whatever.
Shit show waiting to happen.
Again, this may sound obvious but it happens.
9) Avoiding the hard shit.
Hard training requires you to grow a pair of nuts.
"I can't grow my legs brother"
They then proceed to sit on the leg extension/hamstring curl and do some shitty quarter reps on a leg press.
Have you tried actually doing what works?
Hard training requires you to grow a pair of nuts.
"I can't grow my legs brother"
They then proceed to sit on the leg extension/hamstring curl and do some shitty quarter reps on a leg press.
Have you tried actually doing what works?
Squats, hack squats, hip hinges, lunges etc are what you really need for tree trunk legs.
There's just no way around the hard work for this.
Accept this early on and dive head first in to the uncomfortable shit that you really need to grow.
Same goes for every body part.
There's just no way around the hard work for this.
Accept this early on and dive head first in to the uncomfortable shit that you really need to grow.
Same goes for every body part.
10) Not getting stronger over time.
Saved the big one until last.
I don't care which way you wanna put it to me.
If you aren't getting stronger over time you aren't getting bigger.
Find me a jacked natural lifter who isn't strong as fuck?
There isn't any.
Saved the big one until last.
I don't care which way you wanna put it to me.
If you aren't getting stronger over time you aren't getting bigger.
Find me a jacked natural lifter who isn't strong as fuck?
There isn't any.
Now this doesn't mean it has to be the big 3 of squat, bench, deadlift.
But you need to be getting stronger in the major movement patterns.
-Squat
-Hinge
-Vertical push
-Horizontal push
-Vertical pull
-Horizontal row
This can be done using barbells, machines, dumbbells etc.
But you need to be getting stronger in the major movement patterns.
-Squat
-Hinge
-Vertical push
-Horizontal push
-Vertical pull
-Horizontal row
This can be done using barbells, machines, dumbbells etc.
For example.
If you take your bench press and weighted dip.
Now:
Bench press: 185lbs x 8 reps
Dips: B.W x 10 reps
2 years time:
Bench press: 225lbs x 8 reps
Dips: B.W + 40lbs x 10 reps
Do this and I GUARANTEE you'll be bigger.
Now imagine a decade of doing this.
If you take your bench press and weighted dip.
Now:
Bench press: 185lbs x 8 reps
Dips: B.W x 10 reps
2 years time:
Bench press: 225lbs x 8 reps
Dips: B.W + 40lbs x 10 reps
Do this and I GUARANTEE you'll be bigger.
Now imagine a decade of doing this.
Just putting this out there so that if you are making these mistakes...fucking stop.
There's a lot of nonsense out there in the fitness industry and I refuse to be apart of any of it.
Take this on board if you wanna become an absolute unit and level up your training.
There's a lot of nonsense out there in the fitness industry and I refuse to be apart of any of it.
Take this on board if you wanna become an absolute unit and level up your training.
Get on my email list for exclusive no bullshit training info.
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Join here: francismelia.com
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