5 Big Mistakes ALL Noobs Make in the Gym!
If you want to avoid being called a “noob” in the gym then you need to figure out how to not make these 5 big mistakes. It starts with first distinguishing between a noob and a beginner however. People often think that all noobs are beginners and that is just not the case. Someone who is stuck in a stage where they get little results, especially when they have a lot of hours logged in the gym, is where we need to intervene and identify the biggest reasons why.
The first reason is that they rely too heavily on machines in the gym. This often starts out of insecurity and a lack of comfort lifting dumbbells and barbells in the more visible areas of the gym. It’s normal for a newcomer to the gym to be a bit self conscious in a room surrounded by guys much bigger and experienced.
The machines provide a comfort level that just isn’t there when you first start. The problem with this however is that they remove a lot of the important building blocks from the equation when just starting to work out. They limit the proprioceptive awareness that you’ll need when you start to lift dumbbells and barbells. They also limit the development of coordination that is often needed for the bigger compound lifts. If you do wind up building some strength here, it can actually be a detriment since, when taken back to the more classic weighted lifts you don’t have the actual strength and neurological skills listed above to execute the lift properly and safely. This winds up becoming dangerous and sets the stage for injury as you attempt to lift upon a cracked foundation.
The next big mistake is a lack of body awareness. Building off of the last point, when you don’t know where your body is in space you can also not be able to appreciate which muscles are supposed to even be performing the lift you are doing. If you aren’t aware which muscles are supposed to be firing to perform a lift it is easy to substitute momentum and limit the effectiveness of the exercise.
It’s also very hard to learn how to recruit the proper muscles fully. Even if you knew which muscles were supposed to be working but didn’t have an ability to contract them fully then you would be limiting your results due to a bad mind muscle connection with the muscle.
Thirdly, when the strength is lacking the range of motion suffers. This is common since we tend to want to perform the portion of a lift that we are confident we have the strength to perform in. Rather than lowering the weight to accommodate our strength in even our weakest range, we just either lift the weight that is too heavy or we limit the range to allow for what strength we do have. Either way, this is not an ideal strategy since it is one that will eventually be exposed down the road in the form of injury or unimpressive gains.
The next thing you want to be aware of is the order of the exercises that you are performing in your workouts. Most noobs randomly attack their workouts, opting to perform them in whatever order they feel like at any given moment. This is not ideal if you are looking for maximum muscle gains. Instead, you want to be sure your biggest lifts (the compound exercises) are performed not only when you have the most energy but before allowing any isolation exercises to fatigue your performance in the gym on those big lifts.
If you start off your workouts with small isolation exercises and then start to perform your big lifts (and the ones that require often times the most coordination and freshness) then you will likely never lift the type of weight that is possible here due to fatigue that was avoidable.
The next big mistake is not knowing when to switch things up. This can come in the form of switching it up too early or not switching it up enough. The issue is just not having enough experience to know when a change is necessary. And here we hit upon a very important point. It’s not uncommon to hear that minimalism and just a few exercises is all you need to get bigger. That’s true. But if your exercises are devoid of progressive overload in any form then you are better off just switching up your exercises instead.
The very fact that the new exercise can provide a novel stimulus is often enough to provide some reason for adaptation and response in the form of muscle growth. Of course, change for the sake of change is not the ultimate goal, learning how to progressively overload is.
If you want to remove your noob status once and for all, you’re going to want a plan. You can find them at athleanx.com via the link below. Start training like an athlete today and remove all the guesswork from your workouts so you can make steady, impressive gains year in and year out.
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βFAST ACTIONβ Q&A* – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this videoβs release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Raise your camera a little more. It's a tad too low, and people will see less boogers. Good tips!
You called me out. I have no interest. I'm well into middle age, have never had any reason to be stronger than I am and I don't care at all. Definitely don't want to read or watch videos about it. Enjoy your life.
When will it be translated into Spanish?
Videos in Spanish have not been uploaded for a long time
How often should you change up ur workout split/routine
LOL – Nah!
Anyone know if Jeff made a video on how to train strength Instead of muscle??
"Moustaches are unacceptable" -Noel Gallagher
Drives me nuts when people are too lazy to learn what the exercises are called. How can any one help you if you donβt know the difference between a military press and a bench press or a seated cable row or a lat pull down. You most likely donβt know which exercise even works which muscle. Learn the names!
I need the 100 back and leg workout asap!
He needs to cut the stache above his lip for a cleaner look
Jeff i need your help. I am having a problem of having too many wet dreams or sleep ejaculations. I don't watch porn. I don't masturbate. I am trying to preserve my semen so that i can have maximim results in the gym, and stay healthy overall. But the problem is that i can't even go 4 days without ejaculating in my sleep. I've had 5 sleep ejaculations so far in this month (27 days) and there still might be more coming.
I am so sick of this… Its literally destroying my life and my performance at the gym. I am always tired and lazy when i wake up. Every time i start feeling good and energized, i ejaculate in my sleep that very night, and then i go back to where i started. Can anyone tell me why is this happening? i am so fed up of this, I'll do anything to stop my dick from releasing semen when I'm asleep.
You're jeff bezos of strength coaching π₯πͺπ
Personally I disagree with the last point. Doing compounds after isometric lifts have a point if you want to take overactive out of a compound lift to develop proprioceptive acuity in weaker muscles that aren't being stimulated properly.
Example, the bench! Let's say a person's chest/pectorialis are excessively recruited in the movement to the detricment of the triceps. By pre-fatiguing the pecs with say cable cross-overs the triceps will compensate and become more active in the pectorialis' weakness while performing the bench! Granted npobs/newbs aren't aware of this but depending on the goal compounds shouldn't necessarily always be performed first.
Hi. I would like to see a quad exercises ranked worst to the best.
Jeff first mention of CBum?? π€¨π€¨
jesse is a lightskin obama. prove me wrong
My gym is small, bench are often taken. BUT! You're right, I'm hiding because a lack of confidence / Self Esteem. Thanks Jeff, I WILL go there!
Jeff is very annoying in this one but that's because he's right.
Athlene X Please do a video showing us the best leg excersizes to jump higher
Jeff bro , it is better if you do another live because got some strict questions to ask. Please.
Please reply to my comment
My routine
Superset:-
Set(preacher curls)
Set(incline dumbbell curl)
Set(concentration curl)
Set(hammer curl)
15 rep each set
Total 3 supersets
(SO MY QUESTION IS THAT HOW MUCH PROTEIN I NEED?)
AGE:-15
WEIGHT:-49KG
I'd say one that should be more obvious is the lack of cardio training. I started off doing almost no cardio and found I would gas out very quickly during my workouts. You need to build up that base level of overall athleticism in order to really get what you want out of your workouts.
Regarding compound exercises, am I doing these in the correct order? My current leg workout is basically:
Pistol squats,
Single leg deadlift
Single leg jumps
swiss ball hamstring curl
Calf raises
…SHAVING YOUR FACE… NOT EVEN HAIR HAHA…FACE.
ππ³π·
Na dann trainier halt richtich, siehst de halt aus wie so n`Wellesittisch dei Lebe lang
how did you get so shredded jeff
I'm pretty sure that there's medication for that thing on Jesses' lip! Lol
Jessy is now more fit than Jeff
Beard Jessie. Jeff grow one too
waiting for the 100 workoutοΌοΌοΌοΌοΌοΌ
Jessie is getting them fish eyes
i have a question. 26,male,6ft 1 inch
so let me preface with, ive lifted for years, and im dating a RD and neither of us think its possible.
i took 3 months off from lifting, i was 185lb, i went out of town to work. started lifting everyday. just a hotel gym. so dumbells up to 50 lbs.
i came back 9 days later weighing 210 and lost 2 inches off my waist.
and went from struggling to do 1 min plank to busting out sets of 3 min at a time
pushups increased by 50 reps MRAP. went from curling 30s for 10 to curling 50s for 15.
as far as i know, without taking special drugs and having great genetics, these kinds of results are not possible.
i was overweight for half of my life, and am currently the only male in my immediate family that isnt overweight…so it aint my genes.
just food, water, and one night of drinking.
so…no protein powder. no suppliments. no Pre workout.
also the first weight was hydrated. the 210 weigh in was after a 22 hr workday and dehydrated
thanks for any insight, or explanation
Hi Jeff, I am a young intermediate bodybuilder trying seriously to bulk up. I don't have much money but I'm going to buy protein powder from my savings. Should I prefer Casein or Whey? Please tell me the reason. Thanks in advance.
Not doing these mistakes)) proud of being an old AX subscriptor!
Hell no
Jeff looks like robert lewandowski
Lewandowski continues to upload videos while he is playing in the World Cup in Qatar.
Jesse, either the Mario has to go, or you need to grow back a big impressive beard to go with it (which would be even better!)
Definitely mustache ))))
i love the intro ππ
nono, i'm here because i'm a noob. π€·π»ββοΈ you don't gotta tell me ππ
Thanks for the reassurance…feels great.
Get the face shave Jesse!
failing penalties is reducing your earnings
I want to see Jeff with a beard.