5 Common Weight Training Mistakes to prevent Doing


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5 Common Strength Training Mistakes to Stop Doing. by Tony Bonvechio. February 20, 2018. 3 Comments.

Share it: There’s a saying that if you’re new to lifting weights, any program will make you stronger. While it’s true that “newbie gains” can be attained doing just about anything, experienced lifters will often tell you that in. 5 Main Strength Training Mistakes to Stop Doing When new to lifting weights, it can be true that “newbie gains” can be attained when lifting for just a short while. However there are handful of common mistakes fitness novices make.

Pulling on your head while doing crunches. Lifting your hips in the air when doing push-ups. Slouching while squatting.

These are just a few examples of mistakes people make all the time. Using bad form means you aren’t getting the most from your workout. More importantly, bad form can lead to injury. Five common strength training mistakes Know your weight. If you lift weights which too heavy, too soon, you will find yourself overcompensating for the heavy weight.

Avoid the temptation to push yourself too far; instead, slowly work your way up to your goal weight. Research recommends that lower weights with higher rep counts are more. Five Common Strength Training Mistakes to Avoid by David Fein, MD in Getting Fit Strength training is a critical component in any fitness regimen for both men and women, and will help aid in weight loss, improve body composition, and promote bone health, energy balance and disease management/prevention. Studies have found that people tend to make very similar mistakes during their strength training regimen, which usually remain unnoticed.

But it is important to figure out these mistakes in order to avoid injury during your training sessions. Here is a list of the most common strength training mistakes that should be—and can be—avoided: 1. Strength training can be an important part of your workout routine—that is, if you’re doing it right. If you’re making some of the most common strength training mistakes, not only will you see fewer results, but you’ll put yourself at greater risk for injury.Unfortunately, most of us aren’t able to have a personal trainer sitting by our side, pointing out our errors.

Start with lower weight (like 3or 5-pound dumbbells) and focus on doing more reps at less weight. For example, instead of grabbing a 10-pound dumbbell for bicep curls and doing 10 repetitions. Therefore, if you don’t have access to a knowledgeable strength training coach, I’ve compiled a list of common strength training technique mistakes to be aware of in the gym. This list is by no means all-inclusive, but it’s at least a starting point to make sure you’re preventing injuries or imbalances that could be caused by these.

The 14 Training Mistakes You’ve Been Making for Decades The science around strength training has changed in the last decade. You’re.

List of related literature:

In part 2, I highlight common faults associated with specific training movements.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

Mistake number two is to guide one’s training too much by plans and not enough by the way one’s body responds to planned training.I made both of these mistakes in my own running career.

“Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach” by Brad Hudson, Matt Fitzgerald
from Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach
by Brad Hudson, Matt Fitzgerald
Crown, 2008

Some of these concepts can be used by the clinician when more traditional methods of strength training are unsuccessful.

“Kinesiology of the Musculoskeletal System E-Book: Foundations for Rehabilitation” by Donald A. Neumann
from Kinesiology of the Musculoskeletal System E-Book: Foundations for Rehabilitation
by Donald A. Neumann
Elsevier Health Sciences, 2013

Part II examines some of the important concepts in strength training.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Strength training should be underpinned with resilient movement ability of the foundational patterns required in the sport.

“Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance” by Anthony Turner
from Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance
by Anthony Turner
Taylor & Francis, 2018

Some of these mistakes simply make the exercises ineffective; other goofs can result in serious injury.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

A vital corollary to the concept of overload is the concept of training periodization.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

This is where the art and science of developing a strength training program come into play, because the principles of training specificity and progressive overload need to be balanced with individual needs, goals, and abilities.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

To avoid injury (see the Health Tip “Weight Training Dos and Don’ts”), it is imperative that one receive professional assistance in the design of a strength training program and professional instruction in strength training methods.

“Health & Wellness”
from Health & Wellness
, 2008

The competency aspect of learning to not use your arms for counterbalancing is obvious: Keeping your arms down and loose places a higher demand on the rest of your body in terms of ensuring stability.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • This is excellent information. I am a Tai Chi instructor, an Advanced Practice Nurse and health enthusiasts. I cannot understand how anyone concerned with health and fitness can dislike this YouTube clip.

  • Dancing to fast music. Salsa Samba R& B I like to keep moving I do not like slow music thanks I do not go to the gym some exercises I can do t

  • didn’t watch the video but the thumbnail is wrong. many reps, light weights = tone; few reps, heavy weights = large muscles. src: me:p

  • I noticed that drop sets work for me Elevated pushups, then regular pushups, then knee pushups, or I’ll do Pistol squats, then side-to-side squats, then regular squats. Each variation is done until failure.

  • Great. Another video with cartoon characters that passive aggressively depict people as idiots with a patronizing narrator. Even if this is the best advice in the world, I will choose the opposite.

  • I watch you in the regular. I love that you teach. I’m a somewhat me personal & group trainer. Im using your videos to help me train for a bikini competition this fall. Dont ever leave, I appreciate you.

  • I use the steam room after every work out. It always deflates most of the gains I made and gets rid of the pumped up feeling, but leaves me in a toned body mode.

    Is using the steam room similar to stretching after a workout?

  • Can you address yourself to guys AND girls…I am a 58-year-old woman who works out at a gym and look for your awesome hints to bring it!

  • If I had broken pelvis and tail bone in the past and it still hurts a bit,is it safe to do planks???That’s what I m interested in.

  • Hi. Am currently participating in a Personal Trainer course in Cape Town, South Africa. I’m benefitting from the lockdown of the Corona Virus, and am working on my portfolio. BOY! COURTNEY’S LINK IS A GOD-SEND! And her dog?? ��SO, PERFECTLY CUTE!
    So, hopefully I’ll keep you posted on my progress…. I’m SO MOTIVATED, NOW!

  • #6. You don’t warm up
    #5. You only do steady cardio
    #4. Strength training? What is that?
    #3. You misunderstand soreness
    #2. You use light weights to tone up
    #1. There’s no variety in your exercise routine

  • This should point out that if you’re just starting out then using light weights with 10-12 reps 3sets, for a month or so is better than jumping straight onto heavy weights and killing yourself off.
    Slowly build up the weight.

  • I don’t care if you ride a bike or lift weights or run if your exercising for a hour a day and eat right you will loose weight… diet is 90% of loosening weight… I have always been a bigger guy was always around 220lb till about 4 months ago I jumped on the scale and I was 248 was blowed away and was already not feeling the best physically so when I seen that 248 I new I had to change something I cut out all liquid calories only drink water and no fast food or junk food common sense really I bought a cheap recumbent bicycle and started riding 6 days a week I started at 35min the first week and went up 5 min per week till I got up to a hour per day and it’s been just under 4 months and I’m at 213lb this morning and I was the laziest person ever I loved food and still do lol my Sundays I eat what ever I want I don’t go crazy but It’s still a cheat day lol if I can do it any one can

  • If you feel your lower back CONSTANTLY COMPENSATING, this article has the full pelvic tilt progression as well as some other great ways to learn how to properly engage and work your abs https://redefiningstrength.com/stop-letting-your-low-back-take-over-25-lower-ab-exercises-and-workout/

  • I watched this video over a week ago and wanted to apply the techniques I learned from it. I was able to with my coach, tonight during my warm up for boxing lessons. The cupping the hands and elbows out to help support the shoulders, tremendously helped my form. Thank you for sharing this tip. I feel a lot more confident during a plank.

  • great content, but are these exercises (particulary situps ) bad for herniated disks, or some other lower back ailment?
    you also mention more frequency and less reps, which i thought was interesting can you give an example of number of sets and reps? thanks

  • Just a question from the stuff you present at 1:45.
    Isn’t it a bit misleading to make that comparison? In terms of overal calories burnt as a result of a jog vs a wight lifting session, shouldn’t you account for the post-workout effect? I have from multiple credible sources (according to me at least), also referring to studies, heard that weight lifting in some cases even out-performs cardio workout in terms of calories burned from the sheer amount of energy/calories that is required of the body to rebuild muscle tissue afterwards. Clearly this depends largly on the intensity of the weight lifting, but lets assume we are comparing these two workout types for a person of your own caliber,. Any comment on this?

  • I have been doing “bro split” for about 6 months now. Seen huge gains. Just for the last month I have started to brake it down and doing one muscle on 2/3 days a week. Still haven’t seen any difference on the weights I lift even if I cram them all into one day or several. But my PR has risen from 90kg bench press to 130kg in 6 months

  • Here’s a huge myth:
    You should start in the gym as a beginner.

    Ridiculous. Get a pull up bar and do some body weight workouts. You’ll build a base, and get your muscles used to resistance training. If you start with weights right away when you’ve been doing fuck all your whole life, you’re just going to hurt yourself and have to spend a week+ recovering. Just do push-ups, pullups, crunches, planks, squats, etc for a month or two. Also if you’re skinny fat, lose the fat first. You don’t even have to worry about losing the muscle you don’t have.

  • This dude aint so big or ripped to give advice about dissing training regimes, that make people look way better than him.
    I don’t get where this confidence is coming from.
    Not to mention bodybuilders take steroids and all that crap they are doing doesn’t mean it will work for you.

  • I’m literally dying, not literally but push ups and planks are so hard I honestly feel like giving up �� I’m almost 15 year old, 6foot 0 inches,and 201 pounds which is a good amount overweight but not obese, any tips to do pre-push up, pre plank or how to lose weight the quickest and easiest way because it’s so hard to carry my whole body weight, if I was 160-180 it would be much easier so you have any tips to get better at them or lose some quick weight so that I can actually do them?

  • About your statements on spot reduction:

    Half of your own references in the discription actually say spot reduction IS possible, stating:

    “Skinfold findings indicate that spot reduction occurred in men but not in women”


    “The present data suggest that a training programme entailing localized explosive resistance exercise, prior to an endurance exercise bout, may target specific adipose tissue sites eliciting localised fat mass loss in the upper and lower limbs.”

    Also from the references under this video: one of them was conducted on “seven met and 4 women”, hardly a “study”. Not that the others we’re conducted on enough people to even consider them significant. Bottom line: we don’t know for sure.

    Did you even read them yourself? Maybe your girlfriend can help you with the science part. Not hating just amazed that you’d just put this out there like this…

  • actually mr. science guy Jeff Nippard weightlifting might not burn as much calories during the actually exercise it increases your basal metabolic rate for a longer time than cardio (anywhere from 12 hours to a couple days!) but wait there more… increasing muscle mass increases your basal metabolic rate as you gain muscle! SOOOO… I would say that weightlifting is excellent for burning fat. Just saying, I hate misinformation and you sir seem to spread a lot of it through your misinterpretation of science and not including all variables. Pro tip: if you want to sound like a scientist start thinking like one

  • ughh im trying so hard to make a good work out schedule but it is so tough. thought I had it down but I’m using bro splits so I guess I gotta change it up

  • Lol my biggest mistake when I first started lifting was sometimes training biceps two or three days in a row. Thank God I didn’t get injured. My goodness…

  • Typical weight training routine only burns 75-300 cals?! ������. Yea maybe if you are dogging it or doing some kind of bro split. I burn at least 600 calories (usually more) when i train legs and at least 500 cals on my back day. Of course i am also training bis, traps, and rear delts. I burn at least 350 cals on my pec/tri/delt day. And i can really burn a lot more if i use super-sets or tri-sets.

  • I NEED you! I’m watching this is my bed and just did the pelvic tilt. I’ve been doing loads and loads and loads of reps absolutely wrong daily. Did my first one correctly, in bed. Thank you soooo much. I have ever been over weight, not even slightly and all of a sudden I have loose skin around my stomach and am determined to get rid of it. No pasta, no bread, no added sugar. I do drink coffee with milk and sugar and I love milk and cheese though

  • When I studied Daily Undulating Programs (DUP) it showed increased hypertrophy compared to using a consistent number of reps (taken to near failure). I think there’s some benefit in it.

  • As someone who did Sport Science at Uni I really appreciate your focus on proper scientific advice. As i don’t work in the fitness industry anymore it’s great to get that top-up of knowledge. Keep up the good work!

  • Also, taking sets to failure is a no-go when you are a beginner, as you want to make sure that you have completely mastered the technique before. Otherwise, you will end-up performing the exercise in a wrong manner and get injured. This also happened to me.

  • Another 2 major issue is not using the equipment right and or too heavy of equipment and not fully contracting because it’s too heavy. See it all the time at gym.

  • Come on dude that “before” photo of yours is exactly the type of body lots of us want to achieve, your selling it as if it was an ugly body, your genetics most be amazingly good

  • Mistake No.1: Not considering that when you are 20 years old and start lifting you gain way faster and more muscles than if you start lifting with 30 or 40.

  • Hi, I like all the exercises, but I don’t understand the explanations in English well. I would really appreciate subtitles in Spanish. Thanks for you job!! a greeting from Spain.

  • Today I was at the gym,tracking my calories with an apple watch that I’ve just recently gotten,and I burned more calories with strenght training(lifting) rather than my 30 min incline walk,is it because I’m a beginner?Or is the apple watch shit��? Genuinely curious

  • Awesome Video. I definitely fell into almost all of these as a beginner. The one thing that I don’t completely agree with: cardio is best for fat loss. This is true if you already have a solid weight training program in place; if your a beginner, weight training has to be the priority no matter what your goals are.

  • I just started lifting about 2 months ago, I’m 48 and in pretty good shape. I would like to gain about 10lbs or more of muscle by end of year. Is this goal possible? I could be your Ginny pig Jeff.. lol

  • Hi thx for this video. I’m experiencing hand numbness and elbow pain as I do my 2 min planks. Been doing planks for almost 3 months. Thx for any help. ��

  • No mo is the way to go. Even just take a standard pushup and go so slow you take 10 seconds to go up and another 10 to go down and feel your arms absolutely quake after like, 5. Same with pullups, or even going up on your toes. A guy with absolute monster calves would do those at work.

  • According to Einstein the faster you perform each rep the more your body mass, and thus your weight, increases. So I work out just below the speed of light.

  • Help! I want to get in shape but have no clue where to start, I have no weights, no diet (don’t have healthy foods), and I can’t really get anything that I might need b/c of the lack of money and I’m only 15.

  • Top guys like Roni Coleman or jay cutler are living in dark age that’s what I can say they totally perform all wrong and bad angles �������� after watching this video all pro bodybuilders are stupid �� in workout ��️‍♀️

  • When i’m working out on bars, should i do sets like i do in gym or should i just do different exersices in a row, many times? (like pullups, tips, pushups and then repeat the same exersices in the same order)

  • Neta que no me daría asco tener un cuerpo tan deforme lleno de pelotas de carne como las de este Pobre sujeto con cuello de tubería de 15 pulgadas. Es una deformación asquerosa y antiestetica

  • Hi. I find your video very informative. I hope I can developed my own abs also as I will be very happy to share it to others as well… Thanks..

  • Besides looking ripped AF this guy really knows what he’s talking about. All the physics principles and anatomy/physiology explanations are absolutely on point.

  • Vince, I have a problem working in a local gym. There are several guys who are power lifters BUT every rep they do in their sets, they literally drop the weights each time. My line of thinking…is that it’s not necessary. It’s bad form and if you can’t set it down, for each rep out of the set, than it must be too heavy to do properly? Am I crazy? I’ve had customers complain about the noise and I myself get bothered by the loud dropping that is repetitive, after each rep. I just think they should drop the weight by 10lbs so they can set it down. Because their muscles shouldn’t fatigue after every rep…even if they’re just doing drop sets…I wouldn’t hear the dropping weight onto the floor for 15 minutes. Am I wrong? I need help! ASAP.

  • “Regress to progress!” I am almost certain that is my first time hearing it put in those words. That needs to be a mantra…for life.
    You have assisted me with improving my teaching style. Much Thanks. (doing my abs..TONIGHT..before I go to bed) Gotta’ find the “gold” in every situation…thanks for being part of the “gold.” Be safe and well!

  • I’ve stopped doing dumb bell lateral raises. Switched to a machine, get locked in and it really isolates the head like nothing else.

  • I’ve been doing planks at the end of my workouts but I think my form is wrong because I don’t feel it in my core. My knees take quite the hit as well so I could really use these tips. I’m afraid I’ll have to stop doing planks otherwise to take the burden off my knees.

  • Try one handed pushups, or one hand pull ups, or one leg squats. Those 3 bodyweight exercises alone will show u the true power of calistechinics

  • I love this video. I always wonder why gym goers get triggered when they hear the word calisthenics or bodyweight exercises lol. Gyms are good, but they are not the only way to see results.

  • Man speaks the truth. Now have shoulders I have to baby because of years of doing the very thing he pointed out. This man has the physique I have worked towards. A fit, muscular body. Keep up the good work bud. BTW great hair!!

  • One of my clients from personal training said that I remind her of YOU what a compliment!!!!!! Your videos are VERY insightful/educational and creative. I visit them to help mix up my workouts. TY for all you do! Rock on chica!

  • I just recently started watching your channel, and it’s amazing how much good content you have from over the years that I can finally start catching up to!:)

  • So you can create or not muscles with bodyweight? Here you say it’s possible by changing the way we do push ups and so, but in your video about the pros and cons about the callisthenics you said that it doesn’t create muscle. Maybe you create muscle but not that much? I don’t know, look at the gymnast, it’s all about bodyweight and they are super muscular and strong

  • Thank you Cori! Great info as usual, I learn new things all the time from you! I did not know about the elbow positioning or heels back, and I’ve been practicing planking a lot so I’m very excited to implement this!��������

  • Since I had my son, and I’m home a lot more, I’m a huge fan of bodyweight training. I love the info Jeff brings, and how he simplifies what makes an exercise effective versus ineffective.  What a great channel.

  • His example confused me…. in physics… the lever makes lifting weights easier. Also longer lever arm, more torque, easier moving…

  • The hip flexor Psoas Major, originates from the anterior /lateral bodies of the lumbar vertebrae. High rep toning (tensioning) Psoas, with intent to grow (hypertrophy) the Rectus Abdominis is not only a common mistake for achieving the fitness goal, but a common cause of low back pain and neuropathy issues.
    You make great videos.
    I really like this one.

  • The only thing that I see that is wrong is those pushups where he puts his hands away from his body don’t involve more workin a physics sense. Most of the time using a long lever arm will result in more work, but because you make the weight travel a further distance. In this case, the weight is traveling the same distance, you are just using different muscles which makes it harder.

  • I understood each and every point you’re making, except for the fifth one. What are you trying to say? That you should train to failure, and then be able to press through the failure in one single workout? Wut? If you train to failure, then congrats, you’re done. Your body just told you that you can’t do any more reps. I honestly don’t understand what it is that you’re trying to convey here?

  • I can always tell when I’ve done the plank correctly. I definitely shake and when I get home I feel my core tightened. Today was my first day back in the gym since Friday last. Somehow I tweaked a nerve in my knee and it cause me great pain for a few days. So, I let it rest, per doctor’s orders. Went back to today. Low impact. Did planks for far less time, but since I have to engage my knees to support myself, I am going to find some variation to maintain my accomplishments in the gym. I am headed to physical therapy for a few weeks. But I am good. It happens. Also congrats on the ads for your merch. Will definitely buy some soon. Thanks‼️

  • I love how this dude actually uses real research. This is awesome. New to the gym (4 times a week for the past month), but it’s awesome to just have such a wealth of accessible information at my fingertips.

  • awesome!! finially someone who applies knowledge to working out. its soo cool ive always wanted to to bodyweight training rather than bench and stuff. I’ll definitely check this out

  • 1 question can bodyweight exercises get you big or in order to get big do you have to go to the gym �� if anyone knows please respond ��

  • Wonderful video here. I have watched 4 or 5 of these videos, and this the best educational video for intermediate to advanced users by this instructor. It doesn’t ask you to visualize or understand the functional abilities of three muscles at once and doesn’t have multiple concepts in a single sentence. All statements have accompanying visuals, Good job.

  • thumbnail is clickbait, its about your goal, if you want muscles its the best like 5x 5 with weight you can handle, 3x 12 is more like strenght and more then that like 4 or 3x 20 is for your muscles to push you further to handle the weight longer

  • Wow great tip here to avoid shoulder injury and u can really feel that shoulder squeeze. I’m new to working out so thanks for all this help.

  • I tried the workout split for like 3 months 2 years ago and I literally got weaker during that time. I was pissed. A whole week is wayyy too much rest for a muscle group.


  • Thank you so much buddy………i was having continuous pain in my shoulder………now I know I was doing almost every exercise the wrong way.

  • I guess it depends on your genetic make up because heavy weights make me hulk-like fast��as for light weights tones me and promotes weight loss��

  • Thanks for the eye opening tips about common mistakes made while doing certain exercise… I will keep in mind that I won’t do these mistakes when I do my shoulder exercises….

  • i built super aesthetic body using calisthenics only (body weight stuff). serious stuff, if you’re ready to do a 2 hour session per day.

  • People don’t usually mean “loosing fat” when they say “toning”. First time I hear this analysis. Toning usually means (from what I’ve always read and heard) to have solid muscles rather than soft flaccid ones. Some people are very muscular but everything looks like Jello if they don’t work out enough. Toning means having a body like someone who does sports rather than bodybuilding. If you bike a lot, your legs muscles will be very solid, but not necessarily big, which is often the case with people who move a lot without necessarily doing anything to gain mass. The idea of high reps leading to toning the body comes from the fact that doing more reps with a lighter weight, often leads to becoming shredded without necessarily becoming big, and it’s not because of fat. Thin people are not necessarily shredded, even when they have a little muscle on them, but if they swim often, for example, they will be toned and more shredded, without having huge muscles.

  • hey jeff, ive been doing bodyweight for a along time now but am having problems with setting a a schedule for the whole body.. i tried push pull style, upper lower body etc. what do you recommend for a weekly schedule

  • I like your body shape not too buff it just alright. Not against buff guys but usually the guys I see on the gym are too buff like a monster.

  • Thank you so much for these information cause I have been doing the ab exercises wrong this whole time. And thank you especially for the tip on how to use the core correctly while exercising.Also I have never seen anyone explain and help with the exercises so good.

  • I can just imagine Jesse Pinkman from Breaking Bad saying that #3 thing “It’s Physics BITCH!” hahah =P

    Wicked stuff as always Jeff, The Workout Yoda ; )

  • Many thanks for this video instruction which made 100% sense to me as I listened. You’ve prob saved me from causing shoulder injury.

  • The regular plank is hard enough for me right now, but I won’t try holding it for a minute anymore. 30 seconds with proper form does get the shaking going.

  • Thanks.. from india �� i did the 1st mistake mentioned in ur video and got my shoulder dislocated in year 2018 �� i ve started going gym this feb 2020.. came across ur video when searching for shoulder exercises.. i didn’t know tat we should keep our elbows bit fwd while doing shoulder press.. got a chance to rectify my mistake after seeing ur video..��

  • you know…my lower back is ALWAYS hurting, sometimes randomly starts to hurt in the middle of the day…(noticed it mostly hurts around 12-16, but whenever after waking up)…then just randomly stop hurting…whats up with that?

  • Ok i need help with my workouts…. so usually im doing chest and tri’s one day and back and bi’s the next and i repeat i want to do legs but i feel like if i add another day that im losing progress on the others… is that ok to basically do each one 2x a week or should i introduce leg day in my chest and tri or back and bi day thanks for the inputs

  • Honestly… research says this, research says that, but what so many of these YouTube training gurus ignore, is that the majority of the research that’s done in this field is garbage. Very litle research is statistically significant.
    8 people for twenty months means nothing.
    After 40 years of studying this field I can tell you that very few definitive conclusions can be drawn. All we have is suggestions.
    The same contradictions appear in the research.

    Unfortunately for those interested in this field, the most funding, the best scientists, are engaged to find out what stuff like dark matter is, or dark energy, or to fathom a theory of quantum gravity… not make muscles bigger.

    Untill proper research and funding is available, we need to be our own scientists.

  • This is so helpful, thank you. I do a lot of pilates and we do all these movements, I always assumed because they’re quite small movements and not always to fatigue it’s not doing much, despite losing 4 inches off my waist. I now see I am doing it right, rather than the trainers in the gym who say you must hold a plank for 2 minutes and go harder and faster which just puts strain on my hip flexors and causes me severe lower back pain.

  • Thank you for the informative stuff. I have a problem with the 3rd exercise (front raises). The exercise with the dorsum of the hand up may cause impingement of the shoulder, instead we can try the exercise with the thumb up.

  • I suffered a massive injury on my left knee 3,5 years ago. Due to office work, rehab took quite a bit longer than expected. Decided to start planning a training regime about 1 year ago with the help of a friend of mine who’s a certified coach. The result have been amazing. I’m on the process of adapting back to cycling, but the gains and strength developed in my core and upper body are far better than expected. He set a global rehab training focused on putting together upper, core and lower body. Never thought about it but I discovered a whole new world. Most of the exercises from the Nino’s training video are part of the plan (of course, lot less effort. No need to take Nino’s wins away from him…hahahha). Seriously. If anyone is really in need or wants to progress and forget about injuries, get help. You wont regret it.

  • Hi, please can I ask advice.
    It is Corona lockdown, so I have the benefit of being at home. Can I interpret fewer reps, higher frequency as doing shorter duration core exercises every hour as movement breaks, rather than piling them together in 20 minute slots? Thank you.

  • this is fuckin awesome. thank you so much! there is so much noise on youtube. but you are a total pro. best of all: i BELIEVE you.

  • I tend to put my hands on the butt area whenever I do a leg raise because I can feel my tailbone “scratching” the ground and it hurts so much. I guess I need a good workout mat for that…

  • I always feel a great pang of confusion when I see ANY thumbs down on ANY of your videos. I can’t help wondering WHO ARE THOSE PEOPLE!?!? Thanks for your awesome.

  • Great hints in this video. Having integrated more and more bodyweight excercises not only in my own workout but also in my classes, it’s really inspiring to get this kind of input here. Thanks loads!

  • Brilliant knowledge, very good trainer!!!! ❤️❤️❤️❤️❤️����Thank You for teaching me about my body, my lower back is always always sore from double leg raises,I will avoid it

  • I really like your videos. I learn a lot from them. I have been working out a long time. Your videos are my new go to for working out so I can maximize my work outs. Thank you.

  • Honestly I’m only mildly interested in strength training (cause tbh I’m still growing, attempting to be a bit more healthy, I’m slightly chubby and just tryna be a bit stronger in every day life) so even though I’m not doing any super hard-core training, I still love to hear your tips and take them into a lot of consideration ’cause they are so useful.

  • Hey you reading this comment!

    You’re very awesome no matter how you look like. You are woderful everyone loves you for what you are not what your body is like❤️

  • Por favor �� haz tus videos también en Español, soy tu fan pero e tiendo muy poco lo que explicas, aún así, me suscribí a tu canal porque sé que explicas muy bien ���� ����

  • How can you keep yourself from putting your hand/a pillow under your hips when the problem is your tail bone (I have pretty bad tail bone problems from continuous falls directly on it and doing any movement that puts very much weight on it feels like my bone is grinding on the floor)

  • I one leg squat with 2 10lbs dumbbells for counter balance and one leg deadlift with 2 25lbs dumbbells. It’s much faster than waiting for the muscle head to give up the squat rack also it keeps everyone from knowing how much I’m deadlifting. Body weight + weights

  • On your dips your hands aren’t rotated out like you said they should be in another video. Is that intentional to work a different muscle set?

  • Thankyou, I’ve never watched your channel before but you really know your stuff. I’ve always struggled with a curved spine during leg raises. NOw I know my core is weak and my pelvic tilt needs work: )

  • Big thanks for the tip on the heels. Truly felt my core engaged and I could keep my heels together, instead of shoulder length apart. Plus shoulders/elbows were less fatigued

  • Excellent information and super well-presented. I only wish I had this when I was a teen! And what a great physique to prove your points can’t argue with the results! Thanks for taking the time and effort to share this! I get highly motivated when I know I’m on the right path and this helps a lot.

  • What purpose does driving back through the heels serve? I feel like I work my abs more when I shift my weight forward so that my feet are more vertical. Thank you for all of your amazing content. I think I’ve watched every single one of your videos and use them regularly.

  • Love your videos and you look the best your form so great. I have a pouch gut and want to get rid of it. What would you suggest I keep doing to tackle getting rid of it?

  • There are not a lot of women in whom I find value on fitness related channels. For that matter, there are not a lot of men in whom I find value on fitness related channels!Yours is an extremely significant exception to that. Thanks for your straightforward and scientific approach. It’s much appreciated!

  • Great!! Thank you for showing. I hate ABs workout due to my lower back from working out the wrong way. So now I can see I made those mistakes! Thank you for pointing out and showing other workouts. I definitely will follow you. You’re a great trainer!

  • When I lift my legs up straight I tend to slip (I’m not at home so I don’t have my exercise mat) into a position that makes a gap between the ground and my lower back (which I’ve been told is incorrect). I keep readjusting and it really messes up the workout!

  • Regress the movement… I have become a fan of this concept. It’s totally okay to regress in order to address a weakness rather than to keep pushing through pain and end up injuring yourself.

  • Thanks for the tips. No-Mo works for me as it allows me to sync my breathing.
    The last tips “Going THROUGH Failure” killed me in the past 2 years. I either wanted to faint, had cold sweat or wanted to throw up. I often ended up on the floor and had to pause and sit.
    Because of the above, I no longer doing it. When I reached Failure, then I stopped. I already maintain proper breathing (not letting my muscle running low on oxygen) and sip a bit of juice.
    Much appreciate advice if you can have a video on “Going THROUGH Failure”. Perhaps I’d gone too far:-):-(

  • I have a problem during dead bugs and single leg raises, my PT told me to have my head on the floor during but it leaves my neck and traps aching afterwards. Can I left my head off the floor or would that affect the exercise? I’ve noticed my neck also pushes down against the floor when doing so

  • This is the type of fitness YouTuber I envisioned myself as! Full of knowledge and very professional! I have found my self leaning towards the popular clickbaits that I hate ����
    I’m glad I found you! I subscribed and will always look at you as a role model!
    Thank you for your work and for inspiration! And for this video ����

  • Can you please do a video for beginners on how to really engage your core during workouts and how to stabilize your core and strengthen them???

  • Great tips! I learned a lot from this and I work out a lot. I am one who puts hands under hips when I do leg lifts. But will do what you recommend! And what a cute dog! What breed?

  • I have been going to the gym for many years, recently I started following vshred, I really can feel the difference. We really need to think about getting the exercise perfectly done not just thinking about lifting heavier. Thanks for sharing the great videos

  • I totally love your videos. Can you do a video on lower back pain? I’ve this pain after doing light cardio like LISS which is work for longer period of time. I do have a minor disc problem from walking by dog who used to pull a lot.

  • Damn man! He said longer=stronger. I was like okay what do you mean? Boys he full out has his hands higher than his head and doing push ups. My man Jeff you are a beast! Hella respect for you. “If you want to look like an athlete you have to train like an athlete.” Spoken like a king.

  • WRONG. Weight training is a fat burning tool. Because as you gain muscle mass, the body becomes more thermogenic. Thereby burning more fat by simply doing nothing.

  • I lost you for a while there but so glad I found you again. I have always thought your exercises were top notch and definitely worth listening to. I know you said you have been working for years and look amazing so you certainly know what you are talking about.

  • Hey!Last week I did an intense ab workout and ended up getting a very sour lower back…i thought it will eventually go away but the pain is coming back time to time when i stand for long time or do some normal physical works! It’s been one week but the condition isn’t getting better.i feel like the lower back pain is getting permanent!! Pls help me dear! ��

  • Hi how can I get in contact with you? I want to know how you do the video editing. I’m ready to start my own channel but I need to know what video app you use

  • Best video that i found you are really intelligent boy.
    About shoulder injury and mistakes this is only your video make. Ne helping
    Thanks you so much

  • First of all THANK YOU for your videos, they’re…extremely hepfull! I’m starting doing exercise at home after almost all my life doing a little bit of sports, gym rutines, yoga, a little bit of crossfit, pilates… allmost all of them poorly guided for my level and in very bad mental mood from myself. Except pilates! Thanks to pilates I’ve learned the importance of: knowing your body, learning listen to the muscles, isolating and activating them. Now I’m applying this. I’m totally focusing of quallity and not as much in quantity. I felt in love with your channel because it’s very very istructive on movement quallity, propioception, self knowledgement and I think that’s the best way to take care of your body properly and have the best results. Thank you very much!

  • Cool bro, thanks for sharing, taking some amazing Organic CBD Edibles now, pro athletes use the, better pump, better recovery, no stress, sleep like a baby…. watch our video!

  • My Home Workout Routine is almost totally based on your videos! Only Bodyweight for now since i started a month ago but im deffinently not gonna stop again! Thank you so much for this free knowledge!

  • Hello i have a question when I start a plank in only 1sec my whole body start shaking a lot like i mean a lot am i doing it right?��

  • So how long is the best time for planking? You said 20 seconds is enough? And how frequent a day to do this “20 seconds plank” ideally/minimumly?

  • Before watching the video i’m just gonna say, if you are dieting and going to the gym 5 times a week and still not loosing weight you are either cheating on your diet or lying about how many times you go to the gym/not working hard enough at the gym.

  • Well, man… You could see so much more ridiculous movements at the gym, than that:D starting with swinging, half rom with way too heavyweights, some skinny guys with gymshark outfit doing weird iso exercises found on youtube, ladies doing squats and making guys jerk off in their mind, drinking protein right away every set, bicep curls with 28 kg engaging every muscle on their body, but bicep:D

  • I really like your videos. I learn a lot from them. I have been working out a long time. Your videos are my new go to for working out so I can maximize my work outs. Thank you.

  • If I’m already doing it, I’m still not sure if I’m doing it right cause I don’t have a mirror, so I can see my reflection, where I do these stuff.

  • Jeff… WHAT is a experienced trainee? How long has the trainee allready trained or what weigth compared to his bodyweight would a experienced trainee be considered?

  • I would appreciate your advice very much
    I have hip pain in my right side and l am asking you what is the best exercise l should be doing
    I walk and l do floor exercises for my back and legs but what should l be doing to relieve hip pain.

    I am 50 yrs with weak core muscles from a car accident years ago…
    I am thinking a hip replacement is what l need.
    Can you give me a exercise l should be doing, thanks so much, you make it all look so easy…

  • I wanna just say thanks for this video it gave me insight on how to start building more effectively since I’m only starting lifiting at 15

  • Great video man. Gonna share this with my clients. It is easy for a lot of people to mess up form on these and take tension off of the muscle with unnecessary movements.

  • I haven’t felt muscle soreness in a good minute and I need to change up my workout routine. I keep consuming protein and calories to build muscle and lift heavier weights but still no progress. So, I’ll do it the hard way

  • Hi Cory! My groin(inner thigh, along the panty seamline) hurts and snaps when I’m doing abs exercise(ex. Leg raises) but it’s not hurting when I walk up the stairs like most explanations I sought. I don’t want it to become a major thing. Do you have any advice regarding this?☺️ Thank you

  • Wen u rest ur back on the seat behind u.. u tend to get a support to push the weight up and on the other hand the rest of the muscles which are engaged in the action will be resting.. isn’t it…

  • Thank you Cori. You’re the best! Love your videos��. They teach me so much. Love you and that cutie pie at the end of all your videos ��

  • Good video and tips. Only thing I don’t agree with is the overtraining symptoms. Once those mentioned are happening it means it is too late and a little step back is not enough as a trainee is already overtrained by a lot. When overtraining happens coming out of it isn’t that easy. Also lower response from immune system is a common sign of overtraining (i.e. catching colds easily).

  • Thank you for uploading this wonderful useful information so early! Do you get up at five am every day? I learnt something again today, simply awesome!������

  • im curious what your stance would be on weight suits, aka suits that you can add weight to, in order to make yourself heavier. me personally i would want something like spartan armor (yeah it sounds cheesy but if you look at it, it doesn’t restrict the body’s movement and theoreticall you would be able to add weight evenly throughout the body instead of just the chest like most ones that exist).

  • Yeah “physics bitch”…
    A longer “lever arm” has MORE leverage and LESS resistance. A longer lever can move a given mass with less effort and the lever arm must then travel more distance. Archimedes said “Give me a place to stand and with a lever I will move the whole world.”
    Work = Force (not weight) X Distance
    W = F d
    Your videos are very informative but please stick to what you actually know.

  • Hey Look at xavier watts bike he,s a sick 8 year old famous kid at his Lockel bike park get a bit of small sponsorship and he love gmdn