Common mistakes to avoid

Common mistakes to avoid

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Common mistakes to avoid that I can help you with:

  • NOT HAVING A SPECIFIC WEEKLY TRAINING PLAN: Customized for you
  • IMPROPER FORM: that leads to injuries and limited results
  • NOT BREATHING CORRECTLY: when exerting pressure on body during lifts
  • WRONG FORM: using weight machines and/or free weights
  • LIFTING FAVORITE MUSCLES ONLY: causing a non-balanced body appearance
  • WRONG # SETS – REPS – WEIGHT AMOUNT: to get your best results
  • JERKING YOUR BODY DURING LIFTS: which is hard on the joints & limits results
  • USING BODY MOMENTUM: which takes away from muscle isolation for best results
  • NOT WARMING UP: each muscle group being lifted which can cause injuries
  • LONG RESTING PERIODS: more than 30 seconds in between sets loses your pump
  • NOT WORKING SMALL TENDON MUSCLES: to develop greater definition
  • OVERTRAINING: that doesn’t allow muscles to recover & rebuild from lifting
  • UNDER-TRAINING: that doesn’t allow your muscles to be worked enough to grow
  • NOT SHOCKING THE BODY: Change certain body part training variations periodically to prevent stagnant growth & workout “boredom”
  • HYPEREXTENSION: that can pinch nerves
  • EXCESSIVE PRESSURE ON SPINE & JOINTS: Especially with aging – unnecessary to get great results building strength if lifting correctly
  • IMPROPER EATING HABITS: Create a lifestyle of eating habits (custom for you) that can control weight and help maximize results
  • LOSING WEIGHT WITHOUT LIFTING WEIGHTS: to look & feel your best
  • NOT LOSING EXCESSIVE WEIGHT WHILE YOU’RE YOUNG: losing it later in life is good, but subject to excessive skin showing because we lose elasticity with aging
  • UNNECESSSARY DRUGS – PILLS & NO-EFFORT MUSCLE GROWING SOLUTIONS: Many can be harmful & waste money – STRIPPED Training can increase your muscle strength 100% within 30 days for beginners without harmful side affects

My Injury Stories To Learn From To Prevent

Shoulder Story

I became almost immobilized in shoulders years ago. Couldn’t throw a ball. Cause:  Turns out this was due to starting off lifting heavy bench press weights for years without warming up.  I didn’t know better.  Fortunately after 1 year of “kneading” the scar tissue that it created, it got resolved without surgery but I don’t bench press any more to this day and still have to work around certain movements when training due to shoulder issues.

LESSON: ALWAYS WARM-UP WITH CORRECT FORM & LIGHT REPS FIRST SET WITH ANY MUSCLE GROUP!

Squats Story

Putting heavy weight across your shoulders and back as we do for squats can put a lot of pressure on your spine so be cautious with how much you lift.  This happened to me causing disc compression on my C2 and C3 which caused upper body immobility and pain for months.  This was with squatting 515 lbs for 3 reps at parallel.  From that day forward 20 years ago, I do Hack Squats instead of Squats with weight on my back & shoulders.  Plus I’ve learned it doesn’t take a lot of weight to build muscle.  Mentally we just think it does.  Push it, but know your best limits in weight for you!  

LESSON: EXCESSIVE WEIGHT PRESSURE ON SPINE OR JOINTS CAN REALLY CAUSE SERIOUS INJURY PROBLEMS ESPECIALLY WITH AGING!

Lat Pulldowns Story

Without realizing it, I pinched my nerves between shoulder blades and traps when I did pulldowns behind my neck.  Caused major pain and mobility problems. I learned from chiropractor to NEVER do pulldowns behind the neck.  Either laterally straight above or in front a little is best. Took months to reverse this problem but thankfully did correct itself without surgery.  

SOLUTION: NEVER DO LAT PULLDOWNS BEHIND THE NECK!

Almost Crippling Hack Squats Story

I really wanted to push my body, so did progressive weight sets (9 sets up then 7 sets down in weight) with hack squats one day from 225 lbs to 1,000 lbs last set with 3 reps. I overworked it and went too deep in the squat which caused my lower back to engage besides just my legs. This made my back feel very tight. Plus I had also been doing 500 to 1500 core ab reps per day at the end of my workouts.  I knew I was getting very tight in my lower back from these also but still kept pushing it.  Fortunately an epideral shot months later reduced the inflammation so I did not become immobilized completely but am very cautious with what my body says it will handle all the time.

LESSON: LISTEN TO YOUR BODY WHEN IT SAYS IT’S TOO TIGHT OR HURTS – DON’T PUSH THOUGH IT!