The 4 WORST Muscle Building Workout Mistakes Beginners Make

Weight Loss Tip: You should not treat your fork as if it is a shovel. When you are eating take moderate size bites until you are full, and then stop. If you shovel your food in quickly, you are likely to eat a lot more because you are not giving your stomach a chance to tell you that you are full. Losing weight is simple, if you just remember a few tricks.

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When I first started working out, I made EVERY mistake a new comer makes. I lifted more weight than I could handle, ate too much food to gain size and listened to people who didn’t know what they were talking about.

Lets prevent that. Learn from my mistakes so you can get to your goals FASTER.

Don’t Yo Yo With Your Body
Over the last four years I’ve gone from 145-215 and everything inbetween. I’m a trained professional, so losing fat and gaining it back to put out programs is kinda of ok for me to do, but yo-yoing will wreck your body. Constantly switching from bulking to cutting doesn’t give enough time to accomplish EITHER. If you want to gain muscle dedicate at least one solid year of doing so, for losing fat, depending on how much you need to lose it might take twelve weeks to a year. I’m always a much bigger advocate of slow steady gains. In fact, I don’t like the idea of a bulk and then cut phase. Instead you should be continuously eating healthy while increasing your exercise capacity. Focus on exercise progress and results will happen.

Don’t Train For Pain
I was misguided like the vast majority of people into thinking that pulverizing your body into the ground every single work out is the secret key to growing a great physique. But my shitty results proved otherwise. Just look at any non-steroid using serious lifter, who has made serious gains over time, and you’ll find that they always train AT their work out capacity NEVER above it. You need to train intense enough to produce results but not excessive to Train with your brain, not with your ego.

Quality foods still have calories
You know when I gained 80 pounds in a year, you might think it was all booze and burgers, but truth be told, I was just eating 5000 calories of incredibly healthy food usually.

Heres what I would eat

1 Grapefruit
1/2 Cup Uncooked Steel Cut Oats (then Cooked)
2 Cups of Milk
½ Cup Cottage Cheese
= 780

2 Can of Tuna
2 Tablespoon Mayonnaise
4 Slices of Bread
= 780
Post-Work Out
2 Bananas
2 Scoops Protein Powder
= 450

Post-Work Out Meal
2 Scoops Protein Powder
2 Cups of Milk
3 Tablespoons of Peanut Butter
2 tablespoons of Honey
= 1000

1 Serving of Omar’s kickass chilli (700-800 calories)
= 800 calories

2 Grilled Chicken Breasts cooked in 3 tablespoons of Olive Oil
= 800 calories

TOTAL= 4600 calories on average

SERIOUSLY. Clearly I ate way too much, remember a tablespoon of almond butter still has 100 calories. If your waistline is expanding, you are eating too much.

Don’t Make Your Own Program
No one has all the answers. And a cookie cutter routine made in a magazine for ten million people probably isn’t the exact fit for YOU. On the other hand, combining 18 different training routines into a super program isn’t the best idea. Exercise is a learning process of what WORKS and what DOESN’T work for you. You need to find methods that produce results.

I’m a cocky asshole because all my methods have been field tested with a ton of training clients, something that most “gurus” can’t actually say. Use my training programs and tools to get you on the right path to YOUR body and start getting results. But Shit, sometimes you shouldn’t listen to me completely. Are you embarrassed by your puny calves? Then don’t listen to my advice about calf training, I don’t care about building bodybuilder calves, but maybe you do. This is customization.

In summary, if I could go back to my 18 year old self, I would tell him to
1) Don’t cut his hair despite what the ladies might say, long hair gives you power

2) Don’t be such a tool in the gym, train hard but not to the point of death, don’t yo-yo with your body, get a program that works (don’t create your own) and don’t shut down buffets.

What advice would YOU give to someone starting out? LET me know below! And make sure guys to subscribe, its completely free, and thats a good enough reason. Oh and get me on the Facebook Page to get all your questions answered.

Topics covered: “lose weight fast” “fat loss” “build muscle” “gain size” “home workout” “gym exercises” chest bodybuilder tips muscles nutrition recipe advice health fitness funny McDonald’s “exercise advice” “kung fu” yakuza “santa claus” “epic meal time food” “cheating relationship” “food recipes” “sexy girls” fasting bodybuilding training personal trainer




  1. When i started my motive was to get stronger, i was fat then but it didn’t bother me at all. After 6 months all my friends told me that i look alot leaner, then i watched my self in the mirror and compared my self to old photos and i was shocked to realize how much i had changed only by lifting 3-4 times a week. My advice is that think training as hobby to get stronger and dont think getting huge muscles, they come on their own when trying to move on bigger weights.
    When it comes to my eating i just pay attention to get 2,5grams of protein to 1kg of bodymass. Now im lot stronger and suprisingly lot leaner as a bonus for weight training. Im not any professional but just wanted to tell my story.

  2. I’m a beginner and I’m benching 12×4 a set and crunching 75 a day, so push-ups, and I only have one dumbell so I use that…so far my home gym is a bench a dumbells and a pull up….I started exercising more often this week.

  3. I did the food thing I was 95 pounds and went to 155. However I all went into muscle for the most part ya I had fat but I was good. Tho I did do a lot of running during the day and my workouts were intense .
    How ever I wish I was told the whole don’t over do it thing, I did that for 2 years pushing my body like crazy because everything I read and saw on videos said to . Long behold I didn’t know rest days should be a thing and workouts should not be more than an hour

  4. Overtrain is mma, wresting, and weight training too much is one day !!!?? Mma is 3 hours wrestling 2 1/2 hours weight lifting 2 hours

  5. Mooooooomygodddddd if i see this fucking jawzrcise ad again I’m going to blow my asshole off with a shotgun.

  6. this is my fourth day working out i have a pretty good workout plan,power squats,pushups,and situps,that is pretty good for me,im eating right,so i guess im doing everyting right,atleast for the parts i wanna build

  7. What do u mean not to yo-yo my body?
    Should I not do fat loss training and do abs, chest and weight workouts at the same time?

  8. Went through a bout of depression due to my hip injury, gained 60 pounds in a year. Now I’m starting to work out. 6 months I have only lost 15 pounds however most my clothes fit again. My arms went from 14.5 inches to 19 bench 320,leg press 600

    My problem is abs sit ups, crunches etc hurt my hip like a son of a bitch when I do.

  9. MyFitnessPal, eat most healthy fats in morning, stretch before and after don’t be lazy bitch, whey or some type of protein before and after ( doesn’t have to be immediately before or after your workout), you don’t have to eat carbs with every meal. None of that processed bull shit eat Whole Foods. If you’re trying to get ripped calorie/carb deficit bitch. Focus on form fuck all that ego lifting bullshit. Do some light cardio like walking in the winter and sprinting in the spring/summer cuz it’s too cold for that shit. Edit : if you’re not eating right/healthy and getting good sleep, don’t waste your god damn time/energy at the gym unless all you wanna do is get strong cus you not gonna SEE shitn

  10. doign too much set, not eating too much. To gain muscle you have to gain strenght, that’s not rocket science, that’s nature.

  11. Follow the moment of each excersize carefully ,don’t increase weights dramatically first dominate a regular weight with your perfect moment and than move on ,don’t go to the gym every fucking day your body needs recovery and rest ,divide your calorie intake according to your metabolic rate don’t consume all the calorie at once ,micro’s are also very important don’t left them out.

  12. Honestly, if you are light weigth like 140-180 pounds, you can probably just eat 2000 calories per day which is avarage and still have good results. Even if you are bulking, 2500 is a bit too much and harder to correct because you get used to the amount you eat. You should note that once you change the amount of calories you eat your body will get used to it, and your weigth will be set to an amount that corresponds with that amount of food you eat per day. So if you want to lean bulk, you can even stay at the same amount of calories as your maintenance and lower your fat percentage within the same weight. Your muscle percentage should build up and your fat decrease given that you eath enough protein and lay low on carbs. (2to 1 to protein so if you eat 150 protein you should eat 75-100 gramms of carbs.)

    So if you are 170 pounds with 15% body fat avarage height of 5’9″, you can just continue to eat a maintenance of 2000-2200 calories with the goal of staying the same weight but lowering to 10% body fat. I don’t think anyone should raise their calories if they are above 10% bodyfat. 8-10% bodyfat is the point where it’s acceptable to eat like 200 more calories daily. If you want to look good but gain muscle, this is the only way. Bulking and cutting is really not for natural people, it’s just too hard to maintain muscle mass and takes too much time to cut properly, unlike people on roids. A natural bodybuilder should stay lean all year round, not more than 15 pounds above their competition weight. So if you compete at 160 you definitely should be around 165-175 all year round, otherwise the cut will just kill all your gains.

  13. Wanted to share what i’ve been using to get awesome results guys, check it here  – netxdays.net/gainmusclenow?221967

  14. I like you, you’re not like those arrogant idiots calling everyone a pussy for not lifting enough weights that would obviously injure our bodies.

  15. You flopped what about floyd mayweather he trains like a mad man and he’s the best boxer of all time