5 Most Common Training Mistakes

5 Most Common Rookie Training Mistakes

As we head into the new year, it goes without saying that gyms everywhere will be packed with people: young, old, lean, bulky, experienced, and ... not so experienced.  Those “rookies” you’ll see in the gym need a helping hand, and as a devoted reader of Muscle Insider, you know your way around the weights. So try helping out your fellow meatheads by offering them the following advice when you see them (inevitably) make these mistakes ...

1. Training too long:

More often than not, rookies think they need to play catch-up in the gym; they need to make up for lost time by spending countless hours in the gym. They have to hit all the body parts all the time and prove to everyone that they’re serious about training.

2. Not training long enough:

We’re not trying to confuse you here, but you won’t get your return on investment if you’re not spending enough time in the gym. If you’re going to commit, commit. Find a workout routine that suits your lifestyle and schedule, and treat it like you would any other appointment. Except this one you’re doing to improve yourself. This appointment helps you with your mind, body, and soul. This is one date you do not want to cancel.

3. Going too heavy:

Unless you’re Drake, don’t go zero to 100 real quick. Again, you don’t need to prove anything to anyone, and your whole plan of getting stacked and jacked will backfire if you also get injured. You’re not training for a powerlifting or strongman comp right out of the gate, so leave the 3- to 5-rep range for the men in kilts and singlets, and keep yourself at a comfortable 8 to 15 reps.

4. Poor form:

Cheating has to be earned. It’s like working your way up from the mail room to CEO. You can just start with quarter reps, momentum, and using the leg press but not the squat rack. Especially when gains can come easily because your body isn’t used to the stimulation, you should be focusing on form all the time. From the beginning of the concentric portion to the end of the eccentric, get your head in the game, connect your mind with your muscle, and do everything slowly and correctly.

5. Listening to too many people:

Too many cooks ruin the stew. The best diet you can go on as a rookie is an information diet; thousands of different magazines, websites, and people will all tell you what worked for them. Everyone and their mother has an opinion or advice about how to train and gain. You need to pick one, trusted, reliable, science-based source and stick to it. Maybe even the magazine you’re reading now….