5 Training Mistakes Everyone Makes When They Start Lifting
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Published 2019-10-12
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Training Myth 1: High Reps Are Better For “Toning”, Low Reps Are Better For Bulking
Both of these ideas aren’t really true. What people mean by “toning” is basically losing fat so the underlying muscle can show through better. According to the best research we have, losing fat is just a matter of putting yourself in a caloric deficit and eating enough protein. There are at least 3 studies showing that bodyfat spot reduction isn’t possible and a typical weight lifting session only burns about 75-300 calories anyway. Still, I think there is a practical hypertrophy zone somewhere around 6-15 reps.
Training Myth 2: You should only train one bodypart per workout (Bodypart split)
Research shows that a full week between workouts is way more time than you need and there might be a “limit” to how much you can benefit from killing one muscle in one workout.The “best” training split is the one that allows you to get an in adequate amount of volume per WEEK, while distributing your working sets throughout the week in a way that maximizes performance and recovery.
Training Myth 3: Need To Get Sore For The Workout To “Count”
Soreness is a result of a novel stimulus, not necessarily an effective stimulus. Soreness CAN be a decent indicator that you actually hit the muscle you were trying to hit. Did you lift more weight this workout than the last workout? Did you do more reps than the previous workout? Did you improve your form in some small way? These metrics are far more valuable than how much your muscles hurt the next day.
Training Myth 4: Muscle Confusion Is Important: Always Switch Things Up
For beginners, I recommend the exact opposite approach: you want to keep the core of your training routine exactly the same week to week. You can have some exercises that you’re more flexible with and you can swap those in and out, but aim to at least have 1 or two “main movements” per day that you stick to, get better at, and get stronger with.
Training Myth 5: No Pain No Gain! Take Every Set To Failure!
Since taking sets to failure, especially on heavy compound exercises can cause more fatigue, increase injury risk through form breakdown and reduce the volume later in the workout, I generally recommend reserving sets taken to failure for the last set of an isolation exercise, while leaving 1 to 3 reps in the tank for everything else.
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SOURCES:
www.strongerbyscience.com/hypertrophy-range-fact-f…
Spot reduction references here:
www.ncbi.nlm.nih.gov/pubmed/5552114
www.ncbi.nlm.nih.gov/pubmed/21804427
www.ncbi.nlm.nih.gov/pubmed/17596787
www.ncbi.nlm.nih.gov/pubmed/23222084
www.ncbi.nlm.nih.gov/pubmed/28497942
www.ncbi.nlm.nih.gov/pubmed/30779716
www.ncbi.nlm.nih.gov/pubmed/30558493
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's YouTube:
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
All Comments (21)
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What are some other common training myths people fall for?
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Jeff, that's a side address microphone. You speak into the side, not the end. That's why your voice sounds thin and distant.
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At 14 Jeff was more jacked than me
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I love how this dude actually uses real research. This is awesome. New to the gym (4 times a week for the past month), but it’s awesome to just have such a wealth of accessible information at my fingertips.
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#3 was something I had been concerned about recently. I'm newer to lifting and recently noticed I was much less sore the day after workouts, I thought this meant I wasn't getting a good workout anymore. Thank you for explaining that soreness is more related to the novelty of the activity than actual workout effectiveness.
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It's really hard to detach from "sore=good" mentality, sometimes i feel like i didn't do enough in my workout because i don't feel as sore the day after
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love how knowledgeable Jeff is and how much quality is in each of his video.
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When you finally find someone on YouTube using studies in their videos 🙌🏼🙌🏼
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FACT: Biting your t-shirt while lifting helps you lift more!
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Even though nowadays it's SO much easier to get proper education on lifting, these myths still get spread like crazy!
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Soreness for me is exactly what you said, an indicator that I target the right muscle when doing new exercises. While before I was unable to do pullups due to shoulder issues, those have been resolved now and I started doing those, and I feel them rather well in my lats. This is surprising to me since I always had difficulties feeling my lats with every other movement.
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Jeff, I just want to say thank you for consistently putting together the absolute best quality content for weightlifting and hypertrophy available. Your videos and content have become my 100% go-to for my lifting. The science-backed and data-driven recommendations combined with your clearly articulated instruction and visual demonstration and cues is phenomenal. Thank you and huge amounts of gratitude!
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When the "before picture" is your goal 😂
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I've been doing full body training for awhile and I absolutely love it. Awesome to see you getting a lot of work out of it Jeff. Thanks for the awesome content. I really appreciate all you do💪👊👍
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Honestly, I'd be perfectly happy with his "before" picture. That's already a great physique!
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Really intelligent, focused and digestible videos. I have been training for more years than I care to think about and yet, in just a few video's you have changed my approach; making me think more carefully about certain aspects of weight training I took for granted I knew. I particularly like your citing of academic papers. I have just bought and am reading The ultimate guide to body recomposition, also very digestible. Apparently an older dog can be taught new tricks.
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HUGE MYTH: general population thinks they need to just do low intensity cardio on a machine to lose weight. ❌
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In 1991, everyone told me "Eat big. Eat, eat, eat." I'm one of those guys who packs on fat pretty easily. In my first year of training, I probably gained 10 lbs of muscle and 30 lb of fat.
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people don't nearly talk enough about patience and time. I think most peoples ideal look is about 5-10 years worth of solid work.
