10 Training Mistakes (30 Years of Lifting)

[F4iGuy]

I thought it might be helpful to post up some of my training mistakes from 30 years of lifting. I've had a lot of success with reaching my goals (510 bench at 198, 20" arms, 6 minute mile, 32 pull up, 650 deadlift, etc.) but also a lot of failures that could have been avoided. In no particular order if I started over here are things I would adjust from the beginning.

1. Limiting training to a man made calendar (Chest and bis every Monday with the rest of the world)
2. Thinking my small calves wouldn't grow any more after 20 years. Wrong. I began focusing on TUT and full ROM and they grew again.
3. Not eating enough food to gain size.
4. Not tracking macros and relying on cardio for fat loss. I can get lean with the right macros and no cardio. Add cardio and I get ripped.
5. Training when my body needed rest due to tendinitis or other injuries. I stopped all pressing for 2 years to heal a rotator cuff and came back stronger. Bench went from low 400s to 510lbs when I was fully recovered and very slowly added weight to the bar.
6. Not tracking workouts with a journal. The journal saves time knowing what weight to select and helps recover from injury by knowing which exercises cause discomfort.
7. Skipping warm ups. I could get away with it from age 15 to 30. In my 30s that led to injury. Get blood moving around the joints before hitting the muscles hard.
8. Overthinking and basing everything on studies. Research is great but don't forget to be your own scientist in the gym. Try novel technique we're not all the same.
9. Sleep. 7-8 hours if possible. When I get proper sleep I progress faster. So many positive things for growth occur during sleep. When I don't get enough my training volume needs to be cut back to avoid illness from CNS fatigue.
10. Not addressing muscle imbalances. My hamstrings and adductor muscles specifically. Dedicated more time to developing these muscles improving squats and deadlifts. Heavier squats and deadlifts led to more size and overall strength.


Here's a video I made that talks about the adjustments made that led to progress. Have you made any of these mistakes? Anything to add to this list?
https://youtu.be/MmQZIDxhrW4

[kelkel]

All 10 are great points!

I'd add, and you touched on it, that if an exercise starts to irritate, just stop and give that movement a break for a while. Find a movement that doesn't hurt. It'll save you a ton of time in injuries.

Take a few weeks off every year. Rest, relax and enjoy life. Does a body good. If you're going on vacation make it a rest week. Why pay all that money for a vacation and spend it in a gym. Enjoy what you paid for and relax.

I was only able to watch part of the video but will finish it later. Always enjoy your videos F4G!

[XnavyHMCS]

Gospel thread here, gents.

[kelkel]

Bump for more input.

[scotty51312]

if we're adding to this thread id say my first and hardest mistake to overcome was thinking i could out train and out cardio a bad diet. For a minute i subscribed to if it fits in your macros then eat it, then i made my macros fit my diet and training to eat what i wanted

[Donndt]

I am impressed that you have been bodybuilding for 30 years and your tips are very valuable!
I want to emphasize points 3 and 4 in particular, because I could not understand at all how this could work together. It is very difficult for the brain to perceive this information.