We learn from our mistakes. And since I took up strength training (Stonglifts) a year ago… let’s just say I learned a lot. I’m writing this to help other beginners avoid the same mistakes I did.
1. Not eating enough – Seriously.
I read this piece of advice so much it became redundant. I tried to follow Leangains and expect my strength gains to continue. FAIL. I eventually plateaued. So, in the final weeks of my training, I decided on a little experiment: EAT AS MUCH AS BLOODY POSSIBLE. After every training session, I’d eat like it was Christmas and be stuffed. (I’d still avoid starchy carbs on rest days though). Results? I made more progress in six weeks than previous couple of months! I gained a little bit of fat.
2. Not adding weight every session
If I struggled to bust out my sets, I’d just stay on the same weight for a few sessions and only THEN attempt to move up (especially with squats, where I’d move up only once a week). So then I tried moving up every session. And guess what? My rate of progress improved massively. Even if you feel like the last session was torture, you won’t know you can lift heavier until you get under and bar and try.
3. Not having measurable Goals
Last week, I explained how not having goals will kill your motivation and outlined good lifting goals for beginners. Goals help you focus and progress.
4. Ego lifting
Related to no.2 and no.3, sometimes you want to move up so bad, your lifts are move about the weight on the bar than your technique. Leave your ego outside. This is a marathon, not a sprint. When you squat, get your ass to the grass every time. Not going through the whole range of motion is cheating. Check out Youtube videos to improve your technique on each exercise.
5. Taking too much time-off (or letting travel get in the way)
Two weeks off in the gym can set you back a whole month. When you travel, try and get to the gym at least twice a week. Most places do day-passes (I also recommend gyms in my city guides). Can’t find one? Turn to Calisthenics. Find a branch for chins, do jumping squats, do push up with your back back on, etc… You may not make gains, but at least you won’t loose out on all the hard work you’ve done.
Thanks for the reminders Mark.
2 and 4 seem to contradict, but they really don’t. I think the route for beginner lifters is something like:
1. develop the habit
2. care about results
once you get the form down, adding weight becomes natural.
Nomad-
What Cities have you been to that had the biggest tit and booty white girls?
hey, saw your african road trip on youtube. Ain´t u afraid of getting hiv when you fuck in africa? I mean even if you use condom u can still get it.
And i can just say that your book is my bibel, funny as fuck and really good stories.
Just keep up the good work jack sparrow
// your swedish disciple
Naughty Nomad,
Since you’re from Europe and have traveled extensively-
Where are the biggest breasted white girls at in Europe that are 5’4-5’6 I hate tall amazon women but live stacked average height girls???????
So true. It’s amazing how quickly progress can be lost. Do you ever experiment with bodyweight exercises?
Under eating is soo damaging to progress.
I do a CKD (cyclical keto diet) and when I go half assed on refeed days I feel my progress stalling and I lift worse in the gym the following week. People think its counter productive to stuff your face, but when done properly, it’s essential.
Good post dude.
I completely agree especially with
#1
Some newbs these days try to lift sissy machines and eat sissy meal
damn even lifting community has been feminized!
whereas if you ask me I’d eat like a PIG!
Its ok as long as you train like a monster
Love your blog first of all. I’m not a weed connoisseur such as yourself… What countries would you call Coke friendly? Outside of S. America, I’ve already traveled there extensively.