Learn what the worst workout and nutrition mistakes people especially beginners are making at the gym. Don't make these yourself. Avoid these gym exercise and workout myths.

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Timestamps:
High Reps 0:31
Foregoing results for comfort 1:30
Not hitting failure 3:32
Anabolic window 5:15
Not using cheat reps 6:22

We all know that everybody makes mistakes and mistakes happen in the gym just as often as anywhere else. I've made many of these mistakes before myself. Most of these mistakes come from believing in exercise myths that are completely untrue. what's really great is that today you can learn from someone elses mistakes to make sure you're not making the same mistakes in your workouts.

The first mistake is using High Reps to build toned and defined muscles. Many people especially women are afraid of going heavy because they think that going heavier will build bulkier muscles. This is definitely far from the truth going heavy will not build bulkier muscles especially for women because your testosterone levels are much lower then for men. Bulking up is influenced a lot more by how you eat and your hormones then by your rep range. Saying that High Reps can do a better job at building Defined muscles is completely false and isn't backed by any kind of scientific or logical evidence. To get more defined muscles we simply have to lose body fat. And going for High Reps with lighter weight will not help us burn any more fat then going with lower reps with heavier weight. The way that you get defined muscles is by focusing on your nutrition not your rep range.

The second mistake is one in which we forgo results for comfort. You see the truth is that there are only a handful of exercises that truly determine if you'll see results from your workout program. Whether your goals are to build big massive muscles or to burn more body fat the exercises that are most effective are oftentimes the hardest to do. These exercises put the biggest strain on our muscles, our nervous system, and our will, which leads us straight to making mistake number two and that is substituting these proven effective challenging exercises with ineffective useless exercises. The handful of exercises that will truly make a difference are exercises like pull ups barbell squats, bent-over rows, deadlifts, bench presses, overhead military presses, lat pull-downs, clean and presses, snatches, and lunges. There are a bunch of other great free motion free weight exercises that I didn't mention Like barbell curls and Skull Crushers that can really help get you the results you're looking for out of your workouts. The key is to stick to barbells dumbbells and cables with a free range of motion and to stick 2 proven old school basic lifts. The exercises that we want to avoid and maybe only supplement a workout program with are all of those selectorizer machines and Hammer Strength machines that are locked into a range of motion at the gym. You see people that want to get in and get out of the gym sit on one machine then move to the next then the next then the next and then come back the next week and do the same thing again and again and they never get any visible results. Point is stop choosing the easy exercises over the ones that count. Stop doing squats on a Smith machine or leg presses and get under a barbell and do some real squats. It might hurt more but it will yield way more as well.

The third and probably one of the biggest mistakes that I see people making in their workouts is not hitting failure.

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