8 Common Mistakes by New Trainees

Here are some of the most common mistakes made by new trainees.  I’ve made some of them myself, and I want to help you avoid them:

1. Reading Bodybuilding Magazines
There are two major problems with bodybuilding magazines.  First, these publications usually feature professional bodybuilders: guys with freaky genetics who use steroids—not the best source of training advice for the rest of us.  Second, bodybuilding magazines are often glorified brochures for supplement companies—promoting bogus products with bogus claims. 

2. Overtraining
Sometimes I meet newbies who spend 5-6 days a week in the gym.  Often they are following a pro bodybuilder’s routine (you guessed it, from a magazine).  Keep this in mind: most of us (genetically typical, natural trainees) are going to need more rest than that.  Remember—you grow while you rest, not while you are training.  3-4 days a week should be plenty of training if you design your routine properly.  Besides—who wants to spend 6 days a week in the gym? 

3. Under-eating
You need about .70 gram of protein per lb of bodyweight.  In order to grow, you’ll also need to eat more calories than you use. 

If you’re like me, you probably aren’t interested in counting every calorie and protein gram.  Here’s what I would recommend: do a little research and see how much protein is in different foods.   Record your eating habits for a day or two.  Get at least a general idea of your daily protein/calorie intake and make the needed adjustments.

4. Spending too much time/effort on isolation movements
I usually see guys doing endless sets of curls, cable crossovers, and other such isolation movements.  These exercises might have their uses, but this isn’t the way to get big and strong (I’ve written about this before).   You should be spending most of your time on the basic, compound movements (squat, bench press, row, dead lift, etc). 

5. Neglecting the Squat
If I could start my training all over, I would have learned to squat sooner.  The squat is the most important exercise you can do for overall size and strength—period.   Too many people make excuses not to squat (been there, done that). Yes, there are some who aren't able to squat well (due to body mechanics, etc).  But invest some time learning to squat before giving up on it.

6. Trying to lift too heavy
Another newbie mistake is using weight that’s too heavy.  Never sacrifice good form for the sake of your ego.  Good form will help prevent injury and ensure you get the most out of our workouts.

7. Drinking/Smoking
I’m shocked at the number of guys I see lighting up a cigarette after their workout.    Cigarettes decrease your cardiovascular capacity, your appetite, and your overall performance—you simply cannot reach your physical potential while smoking them.  Alcohol abuse is also going to kill your workouts.  An occasional beer probably won’t make much difference, but getting wasted every night will.  Remember—high alcohol consumption decreases testosterone levels. 

8.  Spending too much money on supplements
As I’ve mentioned, most supplements are simply a waste of money (there are a few exceptions, but not many).  You’ll be much better off spending your money on good food.  Learn to be very skeptical of supplement ads/companies.