10 Time-Killing Mistakes To Prevent Between Workout Sets


5 Home Workout Mistakes KILLING YOUR RESULTS! ep3. Abs & Belly Fat Exercises

Video taken from the channel: Koboko Fitness


3 Sets Per Exercise Is Killing Your Gains! | HUGE MISTAKE!

Video taken from the channel: ScottHermanFitness


The Top 10 WORST Exercises (Avoid These)

Video taken from the channel: Jeff Nippard


5 Home Workout Mistakes KILLING YOUR RESULTS! ep2. Butt Workouts

Video taken from the channel: Koboko Fitness



Video taken from the channel: Bailey Brown


10 Muscle Building Mistakes (KILLING GAINS!)

Video taken from the channel: Gravity Transformation Fat Loss Experts


6 Mistakes You Keep Doing at Trainings

Video taken from the channel: BRIGHT SIDE

The time you spend training is an investment in yourself. Increase your chances for success by ensuring that your time is well spent. Here are 10 time killing mistakes to avoid between sets so you can efficiently get the most out of your time in the gym. 10 Ways to Save Time in Between Workout Sets #1 Searching for the Perfect Song Between Sets.

To make sure your training counts, here are 10 gym mistakes to avoid. 10 workout mistakes to avoid You go to the gym several times a week but are you getting the most out of your workout? Here are 10 mistakes that could undermine your performance or. Related 10 Time-Killing Mistakes To Avoid Between Workout Sets. To those that are new to the gym or haven’t made it past the “occasional gym-goer” status, going to the gym can be confusing.

You play around on the treadmill for about 40 minutes like the person next to you, go play with some medicine balls and hit a couple random isolation machines. When it comes to training outdoors, remember that summer temperatures climb earlier in the day. Avoid exercising outdoors between the hours of 10 a.m. and 3 p.m. when it’s generally the hottest.

Work out bright and early in the morning or wait until. You must adjust them to fit if you want to get results and avoid injury. For example, using an improperly set leg-extension machine puts stress on your knees. By now, HIIT training is well-known as a fast way to build muscle, increase aerobic fitness, and burn fat.

Most high-intensity interval training workouts are less than 30 minutes and alternate between maximum effort for a period of 20 to 30 seconds and shorter rest sets of lower intensity.. You can also customize HIIT for your body’s needs and apply it to running, strength. For example: squats with bench press with 1.5 minute rest between each exercise (squat, rest, bench, rest, squat,. ). This would basically give you 3.5 minutes of leg muscle rest between squat sets but you would still be working intensely and this could reduce your total workout. Keep a log. Whether you use an app or go old school and keep a notebook, logging your workouts shows your progress in black and white. “Maybe you’re able to do three more push-ups than last week.

For you to be successful on your fitness journey there are a few common mistakes you need to avoid. These are the ten most common mistakes I see people make over and over again. Too Keen “I will exercise for two hours per day, seven days a week!”. “I will never eat fast food again”.

This is usually on January 1st and lasts about a week.

List of related literature:

One of the best ways to avoid these mistakes is to do warm-up sets before your hard sets to troubleshoot your form and “groove in” proper movement patterns.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

THIRD SET: Add more weight to bring the failure point down to 8 to 10 repetitions.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The additional strength gains one might expect to see from doing more sets should be balanced with the time cost of the program and a concern for high dropout rates as demands on an individual increase.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

One of the training mistakes I made early on was trying to do too many sets per body part.

“Triple H Making the Game: Triple H's Approach to a Better Body” by Triple H, James Rosenthal, Robert Caprio
from Triple H Making the Game: Triple H’s Approach to a Better Body
by Triple H, James Rosenthal, Robert Caprio
World Wrestling Entertainment, 2010

Overtraining is not about movement mistakes.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Allowing time to recover after each set of repetitions is important.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

It is also important to understand that not all sets need to be taken to failure, because that may cause greater joint compression and soreness.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

When a moderate number of these repetitions in a row fails to improve the performance any more, we can be fairly sure that we have trained the network as best as can be done for the training set.

“Practical Neural Network Recipes in C++” by Timothy Masters
from Practical Neural Network Recipes in C++
by Timothy Masters
Academic Press, 1993

When you’re used to doing 5 sets, anything less feels like a step in the wrong direction because you’re conditioned to do more work.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

• Emphasize quality over quantity—it’s better to do a few perfectly executed explosive sets rather than many reckless sets with poor technique.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

Alexia Lewis RD

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

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • 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

  • stop preaching your 5 to 8 rep range, not all have the same body types, you might be an ecto-mesomorph who needed low rep range to develop your own body, some dont.. however number of reps can be paired with number of sets (minimum of 3) for full muscle stimulation until reaching muscle fatigue or what bodybuilders call a ‘pump’.. but mostly people dont aim to have a bodybuilders physique

  • YouTube is just full of these unimpressive looking guys telling you what you’re doing is wrong. Smh. One size does not fit all. There’s no one and only way to do a workout. Stop buying this crap and learn your own body and what it takes to get it growing. These dudes put up these jacked and photoshopped pics to pull you in and once the video start they look soft as hell. Telling YOU that you’re making mistakes and what it takes to do something they themselves can’t seem to get to work on their own meh looking physique. I wouldn’t be so hard on these guys if they weren’t always pushing this know it all my way is the right way bull shit.

  • You don’t need all that food you’ll get fat. 1000cal extra a day?? Most people only use 300cal doing weights. You burn more calories walking your dog for an hour than your hardest leg day! Why would you need all that food?

  • My mom is a personal trainer, and she told me that people think because it hurts it’s doing something. NOOO no matter what u do is gonna hurt maybe not as much depends the person and the exercise. For example if u put ur hands up for a min, ITS GONNA HURT THE NEXT DAY, because ur doing something that ur body isn’t used to it. Soooo do your research peopleeee

  • Great list! I feel like it’s worth mentioning that HIIT cardio has repeatedly been shown to burn fat and calories more effectively than steady-state, and often combines resistance training with increased HR.

  • LOL
    I do incline bench 3 to 5 sets (including warm up) and that’s all for chest, delts and triceps.
    For back and biceps a do either dumbel row and biceps curls or just pull ups. One exercise for legs too. My training is in cycles. One period I do more sets and mix exercises without rest between sets, another period I do like Dorian Yates, warm up and one set wit max intensity and of course enough rest between sets. This cycling is the key. Never liked doing 3 sets x 5 exercises per body part.

  • Waw what an energy!!! Its my first time on your channel and i already love it! Love you and thank you for your time helping us ����������

  • but i see most women who have a big rounded but with huge masculine tighs and dont look attractive at all. what is the best way to get perky butt without getting big muscle tighs and legs? thanks

  • Thank you for that video�� I actually had pretty bad back pain when I started working out. And now I see why. Did everything wrong ��

  • I have a tiny waist and wide hips but you know what else I got deeply indented hip dips and also saddlebags! It looks like square flat butt!!!

  • 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.

  • Does Custokebon Secrets really work? I see a lot of people keep on speaking about Custokebon Secrets. But Im uncertain if it is good enough to lost a lot of fat.

  • The other day I went to the gym (which has two squat racks) one person one doing bicep curls, the other was doing rack pulls. Which wouldn’t have been an issue if the barbell moved more then an inch or two when lifting. The fact that your using a squat rack for a lift that provides no ROM.

  • I been working out for 2 and a half months and only lost 3 pounds��(hate it here) and I tried fasting and not eating more than twice a day�� nothing worked

  • Old body builders used 5lb dumbbells if you work you muscle to exersion it doesnt matter how heavy ur lifting. All lifting heavy does is make you better at lifting heavy.

  • Fun fact: deep squat (ass to grass) actually helps strengthen the pelvic floor muscles (look it up!). So as a woman, no, I will not stop doing this exercise.

  • Guys I want to ask u about something. I have a fat belly and I wanted to remove hip dips so
    I started to do a resistant workout two mounths ago but as a result my belly becomes more fat and I still have the same hip dips. Guys wgat do you think about this? Is there any solution for my case?

  • Jeff. Really like your channel. I’m in my mid-50s, and I was a competitive power lifter for 30 some odd years. I was successful and quite strong during my prime, 1500 lb. + total, so I have a very good sense of how to train for maximum power. I lifted in the AAU exclusively as it is a completely natural organization, I was in the military for 24 of the 30 years that I lifted competitively, so of course no drugs allowed, nor did I want to cheat to achieve my maximum potential as a power lifter.
    I did not really follow any strict diet plan, other than to eat foods in their natural state. As such I am generally lean and muscular from so much lifting heavy weight. But, I have never done any bodybuilding type training programs. I am anxious to do so but I want to focus on getting guidance from someone who has chosen to be a natural lifter, vice someone who is enhanced. It doesn’t make much sense to me to follow the program of someone who looks to have a very impressive physique, knowing that they are enhanced through artificial means.

    If you don’t mind me asking, are you all natural?

    I mean no disrespect if you are not. But I am looking for someone online who appeals to the natural way of life. If I can’t get where I want to be via good natural diet and hard work, I don’t want it. Thank you for your time.

    If you don’t mind me asking, are you

  • Anybody know what is Custokebon Secrets about? I hear a lot of people lost a lot of weight with Custokebon Secrets (just search it on google).

  • i liked you so much! The isometric exercises seem to be good in girls like me. I’m fit but If I don’t exercise, I feel tired and with deflated butt. How much time you recommend to alternate 10 minutes workout with isometric exercises? Is possible to get hurted in isometric exercises? Thankss!

  • You’re so friendly you smile on every explanation you do and you don’t hesitate to reply a single one of us I love your humility n patience ������

  • That thing you mentioned about separated gut from something something due to child birth… I do have that, so what exercises exactly I should avoid?

  • When you work in health care you’re lucky if you even get a lunch. This is why I lost so much mass. Food is the most important thing

  • I really want an answer for my question.
    I naturally have a big butt and since I was little, my butt was already toned.

    So the question is… I tried doing these type of exercises (because I’m insecure) and if I do stop doing the exercises for butt…. Is it going to be in the same shape as it was before or is it going to be smaller? Because they say when you stop doing these, your butt is going to be smaller and you’ll have to go from scratch. Please I really really need an answer since Google doesn’t have the answer.

  • Anyone tried the Custokebon Secrets? I have heard several extraordinary things about it and my friend lost crazy amounts of weight with Custokebon Secrets (look on google search engine).

  • I can tell that you’re a ���� Nigerian. Your YouTube channel name made me laugh ��������. I don’t know if anyone else will understand the meaning of your channel’s name. ��������

  • Hello koboko, I love the way Ur.u giving me positive vibes though.lov u��������,n by the way I m Ur new sub.LV from nepal ��������

  • 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 can agree with what you are saying, partly because I used to use the 3 sets per exercise practice to only maintain fitness level and a light body weight because a light body weight was necessary for my job as an exercise rider of race horses. Most race horse trainers don’t want a rider over 160 lbs. A jockey should be even less, under 130 lbs. The heavier exercise rider’s weight helps build the horse’s muscle, leg bone density, and endurance when the horse is exercised at a lope or slow gallop. My fitness routine was a max of 3 sets per exercise with reps to failure, and no less than a 10 rep minimum. This helped maintain the strength and muscle endurance necessary to “hold” a horse at a slow gallop in an exercise saddle, and keep my body weight at or below a maximum body weight of 160 lbs. on a regular diet. “Holding,” a race horse at a slow gallop is physically taxing because they are trained to pull against the bit while galloping. This results in them bowing their necks with the chin tucked in and eyes forward. The rider crosses the reins against the horse’s neck and holds the reins in place while using the leverage of high stirrups and a kind of static squatting or ‘deadlift’ position on your toes, to pull back against the horse’s forward pull on the bit to keep the horse at a slow pace while under dynamic muscle tension. It is a kind of wrestling match between horse and rider that keeps both physically fit. When tension is released on the bit, the horse will leap into a run, but with some tension retained to maintain control of the horse’s head for steering, and help prevent falling if the horse stumbles. For me, weight training with a 3 set per exercise max. helped maintain strength and static body weight, while also aiding in preventing injuries. I agree that it won’t build muscle size, but it can keep you at a lean fitness level when your job is a fitness workout in itself.

  • Used to do 400 lb plus ass to grass squats for many years, now I have FAI and moderate arthritis on my left hip. Not worth it… a well performed 90 degree squat is good enough.. no reason to put your hips in an impinged situation.

  • Fuel my ass. What about those bodybuilders in Ghana, they have a perfect body, no professional gym equipments, and what do they eat there…? Simple, home food!

  • I lift 140kg(308lbs= in parallel squats, is it okay? Someone said i dont need to do lift that heavy weight on Smith machine as it can be bad for my knees but it gives me great Quad activation and my posture is good. Anyone??

  • I’ll have to disagree with the rackpull portion. I think rackpulls below the knee have better carryover into a deadlift because the slack is already pulled out, which is typically the case at the elevation in which you’re puling from.

  • What do you think of lost a ton of weight with Custokebon Secrets? I notice lots of people keep on speaking about Custokebon Secrets.

  • I agree with most of these. But the landmine row!? Why you gotta do that! JK. Love the reasons you gave for these exercises. These are all things I see everyday in the gym and just shake my head and walk away. Nice video!

  • Hello. Can anyone tell me, can I do plank (as long as my spine is in corectly position) because I have herniating, bulging disc in lower back area? I am not hard “case” with that diagnose. I have a lot weight, so how to lose it, expecially in belly area if i dont do exercise. So can anyone know? Thanks, and sorry for my bad english. I’m Europian girl. ����


    Mistake 1 Always Sticking to The Same Rep Range: 0:57

    Mistake 2 Undervaluing The Importance of Food: 2:53

    Mistake 3 Having Too Low of a Meal Frequency (Intermittent Fasting): 4:24

    Mistake 4 Overvaluing Supplementation: 5:44

    Mistake 5 Not Trying to Develop Neuromuscular Connection: 6:52

    Mistake 6 Working Out Too Much: 7:39

    Mistake 7 Avoiding Intense Weight Training Sessions: 8:57

    Mistake 8 Not Switching Up Your Training Style (Drop, super, tri sets): 9:58

    Mistake 9 Not Realizing Barbells and Dumbbells Are THE BEST: 10:48

    Mistake 10 Not Allowing Your Gains to Stack Up: 11:27

  • I’ve been a self employed personal trainer for 25 years. This is by far the best fitness channel on YouTube. Keep up the good work! ��

  • Real shit I always watch these and I wasn’t subscribed. YouTube should make the sub button flash or some shit. Lol my bad bro and this is cool to help people and show them the faster way other than having to figure it out even tho not most bodies are the same but I’d say itll help most. Good shit. Great vid

  • I love love love the douchey look. airpods with beats around the neck is epic level douche. oh yeah very informative content. keep it up.

  • Idk why I can never do a plank correctly. I feel like I am as flat as possible but it just hurts my back too much. I have herniated discs in lumbar area… I even have a mirror on the side and I’m flat! It’s just not for me ��

  • i have been doing a reverse pyramid rep scheme for a long time. it hits every rep range and i realized from this video that i need to switch it up. what rep range do i switch it up to since reverse pyramid hits all of them? SOMEONE PLZ HELP

  • Good group of exercises and logical reasons. I do like the BNP myself, but what you say is true, and I don’t see it as a beginner’s exercise.

  • Have to fuel the body or your body can break down muscle an if you run a lot you can lose a lot my one mistake I learnt ��great video great channel ������

  • I have a permanent wrist injury and almost no range of motion in my left wrist. The only way I have been able to do any four point kneeling exercises is with this dumbbell trick or using elbows. Thanks!

  • 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

  • Hii I just want to know what is the proper way of doing leg raises. Since every time I try to do it, I feel like my back is going to break coz I always hear my bones cracking. I hope you’ll be able to respond to my query. Btw, this video is a great help. Thank you!

  • I’ve watched 2 of your videos and it feels like my friend is talking to me, you look so friendly and the things you are saying are so true and usually not everybody talks about it

  • this is so helpful!! But can i ask for a tutorial for frog flutters and kicks(laying on stomach)..bcz everytime i do it i feel like im pressuring my tummy area..i couldn’t lift my lower legs and squeeze my butt without feeling pressuring my tummy..can someone help ��

  • i cant believe this video is free wow i was killing my back been on my bed relaxing today been over bending kicking to high twisting need to be more careful

  • Hii! Ive been doing ab exercises for around 3 weeks to a month with a small change to my diet but i never saw any change what so ever to my body and im wondering if its because of my age (started at 12 stopped at 13-current age), is it my body, or was i probably doing something wrong

  • To God be the glory ��
    I Thank you so much for THESE 5 important facts for proper, correct forms of these exercises… I have been struggling �� WITH pain AFTER jumping jacks plus wanting to give up during ab workouts but THIS video has been NOTHING but motivation to KEEP pushing!!! Thanks AGAIN �� I’m now a subscriber to your channel!!!��

  • The vid I’ve been looking for!!! I always thought I just wasn’t strong enough for the particular workout but it’s actually bad posture! Thank you

  • this is my first time watching one of your videos and i just wanna say i noticed how much you smile in this video! i love it so much your smile is so beautiful! ��♥️♥️