Home » Regrettable Muscle Building Mistakes: Avoid These 16 Errors

Regrettable Muscle Building Mistakes: Avoid These 16 Errors

by Gym Slacker

16 Muscle Building Mistakes I REGRET Making!


Throughout my fitness journey, I have made several muscle building mistakes that I deeply regret. In this article, I will share my 16 greatest regrets that I made both in the gym and in the kitchen. By learning from my experiences, you can avoid these pitfalls and achieve your fitness goals more effectively.

The Skinny Kid

When I was 13 years old, I started my journey to transform from a skinny kid to a muscular individual. However, I made the mistake of blindly copying my older brother’s exercise routines without understanding the essential lessons associated with proper training.

Poor Training and Education

As a result, I ended up with physical issues and injuries due to incorrect exercise techniques and excessive junk volume. I followed bodybuilders like Shawn Ray in muscle building magazines, unaware that their routines were designed for enhanced athletes and not suitable for natural trainers like myself.

Nutrition and Supplementation

My nutrition and supplementation knowledge also lacked depth. I believed that all oats were equal and consumed sugar-laden Quaker Maple Brown Sugar oatmeal packets, unknowingly hindering my progress. It was only later that I learned about the benefits of proper nutrition and the importance of reducing sugar intake for lower body fat levels.

Mistakes in Exercise Selection

I also made the mistake of performing exercises without considering my body’s limitations. Neglecting proper footwear for my flat feet led to severe biomechanical issues and knee problems that continue to affect me to this day. It is crucial to select exercises that suit your body and address any potential weaknesses or imbalances.

Overlooking Progressive Overload

I failed to appreciate the importance of progressive overload in my training. Rather than focusing on increasing the difficulty of exercises, I would try to build muscle solely by adding more repetitions. Only later in life did I realize the significance of overload variation and its contribution to muscle growth.

The Battle with Nutrition

Nutrition has always been a struggle for me. I oscillated between not caring enough and becoming overly obsessive about what I ate. I even developed a fear of dietary fats, which hindered my progress. Additionally, working in professional baseball presented challenges in finding healthy and affordable nutrition options while on the road.

The Value of Eccentrics

I also overlooked the value of eccentric contractions, particularly in pulling exercises. While it’s natural to slow down the concentric phase of pushing exercises like the bench press, remembering to control the lowering phase in pulling exercises is equally crucial. Neglecting this aspect deprives your muscles of a significant stimulus for growth and gains.

Training in Pain

Rather than respecting my body’s signals and adapting my workouts accordingly, I made the mistake of training through pain. This approach prevented me from recovering properly and hindered my progress. It’s essential to distinguish between working out with pain and working around it to avoid exacerbating injuries or joint inflammation.

Avoiding Mistakes and Gaining Success

Learning from these mistakes has allowed me to make significant progress and avoid further regrets. By respecting your body’s limitations, focusing on progressive overload, and understanding the importance of nutrition and proper exercise techniques, you can avoid these common pitfalls and maximize your muscle building potential.

In Conclusion

Building muscle is a journey filled with lessons and experiences. Reflecting on my own mistakes, I hope that sharing these 16 regrets will help you make wiser choices in your own fitness journey. Remember, success comes from learning and adapting, so take these lessons to heart and build the ripped physique you desire.

Original Source: [YouTube](https://www.youtube.com/watch?v=rHXxVNw1AX8)

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ATHLEAN-X™ June 16, 2023 - 8:36 am

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If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

Bill Newsom June 16, 2023 - 8:36 am


abd mann June 16, 2023 - 8:36 am

Thank you for this informative video

Nick June 16, 2023 - 8:36 am

Im down 85 lbs , been watching your channel for the last 15 of them. Thank you so much, your channel has become my bible.

Onslaught87 June 16, 2023 - 8:36 am

Jeff never has a reflection when he looks in the mirror because there can only be 1 jeff

dsb541 June 16, 2023 - 8:36 am

2:11 damn this helped alot

andrew stevenson June 16, 2023 - 8:36 am

Fantastic thanks for sharing I gave up smoking don’t drink to much but have gained weight in all the wrong places over time. Probably due to being less active the types of food and drinks to take at any time of the day. I have watched your videos before but this one has really inspired me to do better , I’m very dissatisfied with my body right now but I’m going to change my habits now I no longer drink fizzy drinks like red bull colla etc thanks for sharing the information please keep doing so much appreciated take care I hope next time i comment I will be more active and lost some of the fat

Hajar Albattah June 16, 2023 - 8:36 am

I have a disc on my neck and my posture is infected. Can you please talk more about training around your injury and what exercises should I avoid while I recover?

Just Chris June 16, 2023 - 8:36 am

I watch this guy, all the time,,, former mets trainer,, now on youtube showing us how to exercise properly

peter downey June 16, 2023 - 8:36 am

I keep watching these videos in the hope that one day I will find one that is not so useful. Still not there.

Freckle June 16, 2023 - 8:36 am

I thawt number one was gunna be “should of done Ryan Humistons work outs”

Bucket List Destinations June 16, 2023 - 8:36 am

First, I love your content. Much respect. Second 1:10 in – – 27 carbs minus the 4 grams of fiber leave us with 23 grams of sugar. I repeat, 23 grams of sugar. The remaining 23 grams are not fat, nor protein, nor dust, nor water. They are sugar. Also – the label as is it, is a reflection of the food BEDORE its consumed. Once consumed, that 23 grams, again, has to turn into something. Its still sugar.

Yes, it may be a slower metabolizing sugar but its still sugar. There's no getting around this. 23 grams of carbohydrate ( minus the 4 grams for fiber ) does not become non existent. It must be counted as sugar. Full Stop.

That's the same amount of sugar in a snickers bar. This can not be ignored

Matthew Holevinski June 16, 2023 - 8:36 am

I'm 40 and my knees have always made that loud grinding tearing noise you can hear from 25 feet away. I'm looking into this later on in life after being a iron pumper as a small kid up until high school. So I'm thinking maybe don't do the squats? Besides, I think i'd rather work on cardio and flexibility. Gave up smoking 2 weeks ago, and I am plumb coming out of my skin, I need to do something.

Turco949 June 16, 2023 - 8:36 am

Cap'n Crunch Never Does Any Ab Crunch!

Handy Man Dad June 16, 2023 - 8:36 am

Use a recycleable water bottle though 😊

SpaceMan June 16, 2023 - 8:36 am

I just had my first protein oatmeal and I see this thumbnail. I gotta check it out lmao

hugh aitchison June 16, 2023 - 8:36 am

@ATHLEAN-X regarding the water in the morning. Please use a reusable water bottle to reduce the waste. Also is it better to pound that much water at one time or would it be better to ingest it more slowly to let your body absorb?

John Jackson June 16, 2023 - 8:36 am

Awesome vid. Thanks

bjkarana June 16, 2023 - 8:36 am

The un-shrugging of my shoulders during chest exercises was the single best piece of advice (among countless other improvements) I picked up from this channel.

Cynthia Koke June 16, 2023 - 8:36 am

I’m 60 years old (former triathlete, no longer able to run) but wonder: Does performing cardio on the same day as weight training negate the progress of muscle building… I do some form of cardio a day ~1 hr and also a strength session ~5 days / week.

Mike Rowell June 16, 2023 - 8:36 am

I was literally eating a bowl of maple brown sugar oatmeal

Enter Name Here June 16, 2023 - 8:36 am

Oh boy… that’s a lot of plastics and phthalates you’re consuming there Jeff

Shane June 16, 2023 - 8:36 am

I've worked out on and off for over 20 years, but have gained more knowledge from discovering your videos a couple weeks ago than I ever did on my own. Thank you and I appreciate you sharing your knowledge!

Angela Peang June 16, 2023 - 8:36 am

3:19 👌🏽 wow 😋

Caleb Lane June 16, 2023 - 8:36 am

Ditch the bottled water and just get a good filter (not Brita). The plastic outgasses into the water and not healthy for you or planet.

Sam Alfartosy June 16, 2023 - 8:36 am

I think it should be 17 muscle building mistakes ! You didn’t mention anything about the big bar that you have home you have about 300 bottles of alcohol 😂

Jennifer Wildflower June 16, 2023 - 8:36 am

I appreciate this alot but one thing about getting older, for me, I can't be all about bang for my buck wirh workouts. I cant do a 15 minute workout that equals 45 minutes. (Well hiit yes, but strength no way.) I need at least 10 minutes simply to warm up these days. It sucks but I need time to recover between sets. These quick little intensity workouts? I just end up injuring myself. I have to be really checked in with myself and mindful, especially as Im often working around some injury, sprain or spasm.

gyvren June 16, 2023 - 8:36 am

Get an RO system installed in your home and you won’t need to throw away two plastic bottles everyday… 😉👍

Lina On The Trails June 16, 2023 - 8:36 am

Whoa dude you pronate a lot! Appreciate the info, thank you

jamaican48 June 16, 2023 - 8:36 am

I been out the game almost seven years and he's still here lmao. Guess it's time to hop back in the gym

Chris Smith June 16, 2023 - 8:36 am

I think this is possibly your best video Jeff, definitely my favorite. Thanks a lot, I really appreciate you sharing your experience

L June 16, 2023 - 8:36 am

1:10 I don't understand, what's wrong with sugar, you need carbs right ?

C Mauro June 16, 2023 - 8:36 am

No way! I was just thinking, wonder why Huberman hasn't been hit up for this channel yet! 😅 Love your advice too. 😂

hank aul June 16, 2023 - 8:36 am

Thank God, you’re married, you lucky son of a gun

theboring channel June 16, 2023 - 8:36 am

What about sleep and recovery?

Bull Moose June 16, 2023 - 8:36 am

At the end of the day, my goal was to lose 100 pounds. To do this, I find myself bulking up at the beginning of the month, lifting like crazy, Eating a little too much. Staying about the same weight.
Then the last week of the month, I go vegetarian, and don’t lift. Maybe do a little cardio. I lose 10 pounds in a week easily.
Is this healthy, or will it catch up with me? So far I’ve lost 60 pounds.

kalik_fitness June 16, 2023 - 8:36 am

I agree with the correctors, I started Pilates in conjunction with regular gym activities

inkmaster2010 June 16, 2023 - 8:36 am

im hoping i can get an answer from someone at some point, here goes…. i want to start losing weight and i know a good diet is very important, however i work 7 days a week on third shift and use what little time i have off of work to start focusing on my exercise. As a result i only eat 1 marie calenders meal each day and some veggies (tomatoes broccoli cucumbers bell peppers) after work as a snack so im not starving when i go to bed. when i start my journey at the end of this week(grocery shopping needs) ill be buying eggs to go along with the veggies so i have more protein. my question is if i literally have 0 time to cook and only about 40.00 a week for food how am i supposed to build a proper diet for weight loss? Im currently 250 pounds 32 male at 5'8 id like to get down to 175. if i build muscle great but weight loss is my goal. i will be doing ddp yoga and have a dumbbell and barbell set for my off days with the yoga schedule. how do i lose weight if i cant afford or have the time for proper nutrition? ps im asking you because you are a no bullshit type of guy who is honest and not trying to make a buck.

brmixes_ June 16, 2023 - 8:36 am

Sean Ray did the big no-no upright row

Danqo Dusk June 16, 2023 - 8:36 am

I'm a 66 year old buck and one thing I learned about life through those years is to not give regrets more a a minute's thought. Everyone makes mistakes. Beating ourselves up over making mistakes because we didn't know better only creates negative energy. Stay positive, respect everyone, and do the best you can at everything you do. All the best to everyone!

Sandra Carlton June 16, 2023 - 8:36 am

This video makes Jeff sound human. Thanks Jeff

George Tubb June 16, 2023 - 8:36 am

I had a shoulder pop or strain occur playing badminton having been doing full rom paused dips. Needless to say since I've stuck to overhead pressing and nothing else. No issues since. Rehabbed using the empty bar and adding weight and back to normal over a few weeks

Kram Kalisthenics June 16, 2023 - 8:36 am

Re: oats. The Groat is king of oats! 100% whole grain. Cooked overnight in a slow-cooker. Massive fuel.

Pea Gea June 16, 2023 - 8:36 am

For someone like you who isn't interested in getting progressively bigger, who just wants to maintain how they look, how often do you add extra weight to your reps? Are you locked in at a certain weight? Does it depend on how much you can handle? Or do you absolutely have to add weight to keep the muscle you have ? I'm a little confused on this… and is there a problem with using the same amount of weight if i just want to be cut and maintain my current look ? Or will my muscles begin to lose gains ?

Brilee Vargason June 16, 2023 - 8:36 am

Training around an injury has been my biggest demise. Back in September I had a labrum surgery in my shoulder along with a bursectomy. My surgeon and PT kept me out of the gym for 6 months. Absolutely no lifting and only minimal band work. I went from bring a heavy lifter and MMA/boxing fighter to now I can't even run a mile or lift over 15lbs. I recently forced my way back into the gym and I'm finding it extremely hard to get the mind muscle connection back into that arm and that side of my back. I also find myself at a significant loss of what puts that shoulder in a safe place. I used to always lift in accordance with your guidance. Now even that make me feel uneasy. Idk how to work around this injury and it's been even more mentally debilitating to me than it has physically which at this point is a lot. Do you have any videos, blogs or papers that I could review to help me babystep my way back into at least half of what I used to be?


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