Top 6 Beginner Workout Mistakes!
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- čas přidán 6. 08. 2024
- Beginner workouts are incredibly important since they set the foundation for all gains to come. In this video, I’m going to go over the biggest beginner workout mistakes that people make that undercut their ability to see the best results that they can get in the long run. I will cover everything from the importance of the bench press, squat and deadlift while remembering not to rely solely on them or attempt to lift too much weight at the expense of good form.
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To start, full range of motion on exercises is incredibly important for anyone lifting weights. This holds true whether you are a beginner or even more advanced. The use of full range of motion helps to strengthen the kinetic chain while improving coordination. Many beginners lack joint coordination or awareness in space and instead will use shortened range of motions in order to trick themselves into thinking they are doing more than they are.
The compound lifts are key exercises for promoting the opportunity for full range of motion. Because they utilize multiple muscle groups and joints they allow you to load up the highest amounts of weights that you can on any exercise. That tends to create some fear of these exercises for beginners however. The sense of danger on these exercises is certainly higher than on a concentration curl but that doesn’t mean they should be avoided.
Instead, using weight that you can command and building a true strength base on top of that is the answer. If you start using weights that you can handle and continue to increase your strength on these lifts over time, you won’t fear the movement. As you see results come from performing these exercises you will become less self conscious of those around you and your fears of using weights that you feel are too light in comparison to what others are using.
Remember, we all start somewhere. Even the strongest guy in the gym started out using the bar. Keep adding weights only when you can perform the lift in good form. Too many so called experts think that it is a badge of honor to have a “strong” lift when it is nothing more than an average lift wrapped around a whole lot of bad form and compensation. Do not copy this. You may even wind up looking as bad as they do if you follow that advice.
From here you want to make sure that you do not approach your training and workout sessions lazily. What this means is that instead of just grabbing a bar, squeeze it for all its worth. The strength that is elicited by simply doing that will surprise you. Do not just move the bar from point A to point B, execute the movement and exercise with your highest intensity. You will need a great deal of grip strength as a beginner to take advantage of this but you can build that by not avoiding forearm work and remembering to rack all of your own dumbbells and plates.
If you are looking for a workout program for beginners that will help you to build muscle fast, head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and building a solid foundation of muscle, strength and athleticism and you will be amazed at how much faster you see results long term.
For more beginner workout videos, tips and techniques for novice to advanced lifters be sure to subscribe to our channel here on youtube at / jdcav24 - Jak na to + styl
Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!
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I hope I win one day :) lol
How do you breathe when you do exercise, do you exhale when using force, how tight is your breathing, is it same for all excercise?
I hope I win it really big fan of Jeff on his work outs
@@frankiediego2240 If you click for a chance to win in the first hour of every new video upload, you have a 50% chance of winning in about 2 years. Of course, you might win in a couple of months or never, but your chances are 50% if you try 200 times. Imo, just signing up and paying is a better option.
@@khoality102 hope you got your answer! Exhale on the excert.
Legend says he uses a different Jesse in each video
Lol
good one ;)
Jess, Jese & etc.
Definetly a clone. They die of exhaustion everu week
Jesse is his Morty
Jeff, I am a 50-year old man who has lost 70 lbs. over the past 4 months, and have earned my life back. Your videos showed me how to fix my shoulder impingement, taught me how to do exercises the correct way, helped me improve my nutrition 100 fold, and most importantly, provided continued motivation and inspiraiton to transform not just my body, but my life. I feel better than I have in 30 years. I just wanted to thank you for all you do, and let you know the impact you've had on one person out of millions. You helped save my life.
You should be really proud of yourself. Taking control of your life the way you are is not an easy task. Well done! :)
Health Wink Thank you.
Nice my friend
well done brother!
😍😍
1) Not doing full ROM
2) Ignoring the big lifts
3) Using weights you cannot command
4) Relying solely on the big lifts
5) Lazy training
6) No grip strength
thank you!
Thank you.
This is what i was searching
Spoiler alert 🚨
Thank you.
Good luck to everyone hitting the gym for the first time. It'll be easier than you think and remember we all started from where you are!
Unathletic Fitness yep, I’m almost 50 and I decided I needed to make a change. Love these videos and love going to the gym. It’s only been two months yet I feel 100 times better!
@@dinohuntr851 Yup, thats the spirit Trent 👍
Damn. I've been using Athlean X since 2009. I remember when the original website looked like shit and the CZcams channel was microscopic. Congrats to Jeff. I knew even back then there was something special here.
I literally hear Jeff’s voice whenever I’m in the gym telling me to do my reps correctly and to push myself to the limit.
legend has it jeff spends all of his free time going to random gyms whispering encouragement from the shadows
Same happens to Me
Yeah me too
Get off your phone in the gym!
@@PrateekVarshney_PV what no. I always look how many sets / reps i need to know+ what exercise is next. And the problem is the gym I go to where the dumbells/long bars etc. Are, are literally two long bars wide. Its like 8 m long and 4 m wide, thats it. So if you try to rest after the first set , you feel like everyone is watching you because they are 1.5m away from you. You feel uncomfortable just sitting there, so the only thing which will make you feel comfortable is looking at the phone.
jesse his really lucky. he got an amazing trainer..
Thats right i'd like have a teacher like him i'd be so happy
He was the perfect pupil for Jeff, i mean look at Jesse before, that man hardly could lift anything and you know by just watching, Then after hard work and training he is deadlifting 405... My God i applaud him.
He probably pays... Or not?
Felipe Yuri Jesse is his cameraman, so he doesn’t really get full training from Jeff. he just gets the same tips that Jeff gives to everyone else here.
@@acrasis yeah, but in person. Stance correction and personal observation. That is huge with training.
Most gyms are pretty empty at 5:30 AM. If you're self conscious about your weights, just go then :)
Haha you’re right, but i go at 4 am - not because I’m self conscious- because no one is there, its a small gym.
Used to go at 5am but its legit busier than at 12-2ish haha
I hope my gym would open at 5
yea, that's what I think I will have to do ...
Mine opens at 9:00 in the morning and closes at 11:00 at night. Like who the fucks sets such schedule?
Why did Arnold Schwarzenegger train on a desert island?
He wanted maximum isolation
🤣🤣🤣
This made my day 😂😂😂
Qqidiwqehdfoiwqehoi :) noice
I read that in Arnold's voice.
I added his sarcastic laugh as well
This aged badly 😂
The posture improvements are insane!!
Do you have videos on posture?
@@clarako45 no
After years of lifting lighter weights and becoming more toned than muscular, I decided to get over my fear of doing heavy lifts, starting by incorporating squats into my workout. I was always afraid of hurting myself, hearing my knees unnecessarily crack or hurting my back with poor form. After watching Jeff's videos and those from another channel (Train Untamed), I resolved to start light and gradually work my way up as I felt more comfortable with the correct form.
My gym is small with only one squat rack and I usually see big guys on there with one or more plates on each side grunting, usually with awful technique. To avoid these types and the frustrated looks from others who might want to squat heavier weights, I started squatting early in the morning at 6am. Things were going pretty well for a couple of weeks until one of the gym trainers started showing up a little bit after me. He would loudly dump his bag just behind me, have a seat on one of the nearby machines and just stare at me. He expected me to move willingly without him even needing to ask. I never did.
This song and dance happened a couple more times. When I was putting my weights away during one session, he told me that people who lift lighter weights shouldn't be in the squat rack and needed to be strength training in a different part of the gym. I nodded my head and didn't say anything. The next time I was in the squat rack, he did the same thing. He dumped his bag behind me, sat down at one of the machines and said several times, "You can do the same type of workout over there. The same workout over there." I looked back at him and said, "Oh, okay" and just kept doing my workout. He walked back to his desk and said to his co-worker while smiling, "He doesn't want to listen. He doesn't want to move."
No, I don't want to move you a**hole. I made the effort to get up and be at the gym at 6am. I shouldn't have to move just because I am not lifting as heavy weights as you. If you want the squat rack, get there before me. I am a paying member and you have no right to tell me where I can or cannot lift weights if I am using the areas properly. What an entitled d*ck.
Well, if you put his shoes on, you're fucking up our workout; you're in the way. It has nothing to do with the weight and everything to do with what he told you. Gtfo of the squat rack and do your beginner moves elsewhere. Instead of taking serious people's time.
Try and figure out what gym etiquette is, since you have been lifting for years...
You did right. Dont let anyone tell you otherwise.
Tell him then.
@@carlweathers5714 Well it quite clearly has to do with the weight when you later say "do your beginner moves elsewhere", especially considering they are using the same squat rack to fucking do the same exercise which is squat... Also gtfo of here with your "you're fucking up his workout, you're in the way", hes got his own workout to do, pays the same fucking money, and got to the gym earlier to use the squat rack so its his problem not the beginners. Absolute moron
Me: *Walks out of the gym after I've worked out*
Jeff: Don't do that
"letting trainer get your weights..." reminded me of a fundamental of gym etiquette: "If you're strong enough to lift it, you're strong enough to re-rack it." Can you do a video on this, please?
A full day of eating with Jeff plz.
Tanmay Fadnis yes! Please!
You do know they aren't ever accurate right?
He made that video
when?
Tanmay Fadnis a year ago or more. You can find it
Yep I avoided squats, deadlifts and chest exercises as a beginner. I finally stopped being self conscious and started doing those. It’s all about bettering yourself! 💪🏼
Jeff's ancestor trained Achilles
Jeff himself trained Achilles.
@@capncheesy7892 that makes a lot more sense now
Not Hercules?
This is the most original comment here.
Love your content Jeff, I’m a 55 year old, Hall of Fame, natural bodybuilder and have been a personal trainer for 38 years. I always say a good trainer never stops learning. I take away something useful from everyone of your videos..Thanks and keep up the good work 💪🏻🌱
PLANT Physique and Nutrition very true
I give props to Jesse for being humble enough to admit his mistakes in front of everyone. He’s strong inside and out 🙏🏾
best fitness channel on youtube can't believe this is being put out for free.
Jesse keep doing you r growing 😃 😉
Greg no.....
Greg jealous?
Greg yea sick gains
Greg Everybody starts somewhere, jackass.
I bet Greg is a neckbeard pussy boi hiding behind his screen who cant handle 1 punch to his ugly ass face
Mistake #1.. not watching athlean-X
The mistake of all mistakes
True.
I wish I found this channel before I started. I bet I coulda had a lot more muscle if I did
First and last mistake
Athleanx - non negotiable.
I'm a 74 yr old woman who started a self rehab program 98 days ago. I have lost 42 lb and over 22 inches. You have helped me so much in developing commitment, correct form and selecting the exercises I could do safely. I no longer have rolls of fat on my back, the back ache, or flabby arms. I'm so thankful. You tell it like it is!
I re-watch this video countless times to remind myself that everyday is a beginning. Though my body is old and broken, doing the work, with some mindful intelligence and intensity, is half the battle. Staying motivated and positive is the other for me. Appreciate the channel and the knowledge recieved by it. Thanks Jeff!
Jesse has really made impressive progress. Congratulations
Jeff’s one of the realest dudes left in the fitness industry! Much respect for you, brotha
You are a definite inspiration to me personally. Just finished this video and am really ready for this.
I am a 60 year old man who is going to have 3 major surgeries starting the 13th of this month and running thru the 21st of January. I started a weight loss program on Sept. 15 at 249 lbs and as of today am down to 218 lbs. My plan is to, once I start my Phys. Therapy, to continue training with the help of you and your videos.
1st time in my life that I have made this decision. Have looked at a number of training vids from others and am sure yours will do me the most good.
Started my new lifestyle with pictures of how I looked on Sept 15th and will continue every 6 months to see what my progression looks like.
Something I am interested in is if you have any post operative training vids that can address the lumbar and rotater cuff or (shoulder) area without doing damage to those.
My Phys therapist ,Daniel, is amazing and will get me on the right track and has already got me started on your core strengthening beginner program,but I was hoping that once I am released from her you could refer me to some applicable vids.
Thanks for your time and hope to hear from you!!!
How are you doing now?
Thank you Jeff for all your guidance and teaching in training, I’ve learn something new every time I watch one you and Jessie’s videos!!! I’ve been doin many of these mistakes and I will have to keep re-watching this video to get it right!!! Thank you again!!
Superb teacher in Jeff. Superb student in Jessie.
Allan Gildea bruh “Jessie” is the female spelling of “Jesse” ...
Love the point about changing/reducing the range of motion for ppl with certain injuries! Great trick! I've mentioned it on my channel too and used it so many times with injured clients and I swear they not only potentially heal faster, but once healed, their transition back into full lifting is far more seamless.
Also Jesse definitely ain't a beginner anymore! 😀
Mistake #1 ...... not believing in yourself
Oh nice one :)
Mistake #1 Showing off
@Mingkay Ming Good reply
I like this most
Wholesome
I love this channel! So glad I stumbled on it. Thank you for your insight, I'm learning so much!
ATHLEAN SQUAAAAD 💪
Jessy’s no beginner anymore! 😱 Especially with a trainer like Jeff in his life! 💪
Wezz he's still a novice though
What's your height
if he can't squat 315, bench 225, overhead press at least 150, he's still a beginner. Sadly, it looks like he hasn't even reached a 225 squat yet.
Yup no longer a novice. Deadlifting 4 plates is considered intermediate by powerlifting standards. Bench over 2 plates. Squatting 3 plates and DL above 4 plates, no longer a novice. Not sure what considered pro level. Probably 585 and up for a guy
Lol, if he can't bench 1000, squat 1000, deadlift upsidedown with 2x gravity then he's still a beginner.
Jesse has an attitude I really respect.
Such an inspiration and help Jeff, thanks. I'm not an Athlene X member right now because I cant afford it at this time, but your videos have helped more than I can express. Thanks for all of your motivation and advice, this year is by far the most consistent I've ever been with my training thanks to your motivation and tips. Thanks again!
Love how we get to see Jesse grow on every video, really gives credibility to Jeff’s advice...keep it up!
Great talk Jeff! These mistakes are definitely common and needed to be addressed! Informative and quality content at it's finest!
Thanks a lot Jeff and Jesse damn he got some serious body now
JCmasters100 its said jellies cant see it
JCmasters100 lol ofc the guy without a profile pic must negatively comment on his physique.
Let’s see yours big guy.
He is lifting for 2 years?
As usual another great explanation, I wish Jeff could make a video for lateral pelvic tilt cause and fix.
I already admired you for your willingness to share and teach but, I admire you even more now for how much you care about providing sound, SAFE, advice so folks can learn to train well but, more importantly, safely. Thank you!
Jesse has made insane progress. Damn
You're blind. 2 years of training and he still looks like he's been only lifting for like 2 months
Kuzco he has a condition that prevents him from exerting too much force so he always has to cut a bit short not to mention his injuries and mobility restrictions.
405 deadlift what the fuck xDD
lol... amazing how easy people get fooled, he looks like every DYEL bro in the gym who only do arms, if he didnt flex the whole video he would look like a nonlifter xd
The blind probably are yourselves, I know people that yeah get bigger but have no definition of muscles, not real strength and only have the noob gainz, jesse progressed without an injury, with clean muscle mass for a hard gainer and defined, and most importantly it has corrected his form his imbalances and problems that he had, ON TOP OF THAT gaining monstruos strenght in comparison a 405 deadlift is not something to take it lightly.
Jesse you are my inspiration, seeing you progress is actually incredible
I mean... I love EVERY single one of your videos!! Every time! The information you share is priceless!! Thank you!!!!
Very helpful tips Jeff, thanks for being here for us!
Jesse has turned to a Jeff Jr.
Papa and son, haha. Thanks for all the info.
You guys do such an amazing job on response videos. Theyre perfectly kind of not subtle but enough to pass under the awareness of people not deep in youtube fitness. (the amazing soap opera that it is)
Thank you Jeff for all your videos. I started hitting the gym last December for health reasons and unfortunately saw athleanx just a few weeks ago. But still, it improved my training drastically just by training some muscles you recommended for a better posture and healthy back.
Thank you for your work. Thank you very much.
Greetings from Germany
Love your videos. Very professional. You know your stuff and you really want to teach people. Humble and honest with a big portion of zeal.
Jeff you should make a video on fitness benchmarks! Maybe like beginner, intermediate, and advanced benchmarks for bench, squat, mile time, etc to be "fit" in relation to bodyweight.
Again excellent as usual Jeff I wish I as all this information when I was starting out 👏👏👏👏
Same
Much important sharing Jeff! Congratulations for your consistency Jesse
Jesse u've definitely come a long way. Congrats on ur success and more to come. Love this channel for all the information and knowledge it has tought me to reach my goals in training.
Jesse your progress is amazing. Keep it up
I've been 'training' for about 2 years now and I still feel like a beginner! Great video Jeff!
I have watched so many of your videos and learned sooooo much from them and have now grown an interest in a future job of fitness thanks to you, keep it up, your spreading some great knowledge
Great video again. Glad to hear I'm doing it right. Thanks for motivating me over and over, both of you guys!
Just wanna say you made me to made myself to train like an athlete, jeff and jessie are my big motivation to continue, thank you
Jesse is awesome. love his spirit!
Thanks heaps for this vid - as a beginner, I realised I'm guilty of a few of those mistakes. Gives me something to work on at my next workout...and to keep in mind from that moment on. Cheers 👍
Thanks guys for all you share. I’ve been 2 years following you and I’m doing and feeling great with the results.
Jeff you are always the best
*The King and The Prince return*
I was ur 100th like. :]
So how's Paris?
DarthBloodyVader thanks
Neal Caffrey you mean king and jester... jk jesse cool peeps.
All hail king Jesse!
Big thanks to you, Jeff, Athlean-X and especially this channel for the huge inspiration and motivation! You guys are really helping to create an environment that nurtures a lifestyle and not just a quick-fix and I can't thank you enough for it. Keep it up!
I just started working out two months ago, and I'm currently doing only body weight since I'm trying to build my foundation, and I feel a bit too self conscious to go to the gym. Watching this made me aware of some key mistakes, like just coasting by my current routine, so thank you so, so much. I appreciate it
Thanks for The Info The Basics Are where it All Begins👌😀💯
Thanks Jeff. Your channel and your precision insights are very inspirational. I started training in April of this year(2018) at 135 lbs and I’ve always wanted to be around 160 lbs. I don’t know if that’s the ideal weight for me but I’m using your knowledge as much as possible to achieve my goals. I don’t have a training partner available so it’s a bummer to not be able to do the big lifts. Anyway, thank you for being brutally honest. It is refreshing.
Love this series with Jesse. I can totally relate to him as I have a very similar body type as Jesse when he started out. I'm just starting my journey. Thanks for the awesome info and inspiration.
Seeing Jesse's progress and fun attitude and stories of training by yourself in the basement as a kid makes me feel much less self conscious and encouraged, enthusiastic about training. Thanks, great video
The King with a great video. Love this
HighAceKiller how are you gonna day great video when the video just got released....
Jason_heat Cuz I watched it? Wtf?
Can you do a video for pepole with bad knees?
This made me feel great. I've been taking these steps since I started watching this channel and I'm stronger than ever : D
Absolutely Love this. Learning again and again is key. Even though one may think they are at an intermediate level.
Wow.. His posture was terrible..
Amazing improvement Bruh 👍🏽👍🏽
Maurice Brodie because of me you have 100 likes be happy 👌🏻👌🏻👍🏻👍🏻
Jeff: “He’s not the biggest guy in the world”
Jesse: “wtf you say bro?”
I just subscribed to your channel and I'm finding a lot of motivation with your videos. Thanks for these advises, they surely help a lot 💪🏻
I'm on day 17 with my bowflex select tech free weights at work on an oil rig. This channel has been a godsend for me in finding new moves to do and helping me execute proper forms. Thank you
0:06 Jessie's back with the psycho stare I see
😂😂😂scared the fuck outta me!
Michael Baggett I thought I was the only one that noticed that lol
I never noticed💀💀
I think there’s a whole video about Jesse’s creepy killer stare.
Where did Jesse go anyways I fell off cause I started woking to much.
Jessie Is 10× more motivation than any transformation videos i've watched..
Great video on Beginner mistakes. It's helpful to have Jesse in the videos with the before and after shots.
"Thank You", thank you very much, I am back in school for Reliability Engineering, so I don't have À LOT of time for exercises. So, can you please help me with the MOST complete compound exercises, for à complete body workout. I have 3 days a week to exercise. Let me know. I look forward to hearing from you 😎
I'm not jeff, but you can do the push on the first day, pull on the second day, and leg on the third day.
Jeff, i joined my latest gym almost 2 years ago to this day but the problem with me is when i meet new people i get slightly nerous and for an unknown reason i put on a french accent.
Now this has been going on now for 2 years and i have many friends in the gym but they all think i am a french guy called pierre from the suburbs of north eastern paris but my name is actually Ben and im from Newcastle in the UK and im kind of getting tired of doing the accent and dressing french- i even went as far as celebrating the world cup victory for france and everyone was congratualting me and stuff when i was obviously cheering for my own country, England.
I am unsure what to do now as i am so tired of this act, i dont want to leave the gym as it is really good and cheap. Do i phase out my accent gradually or explain to everyone basically what i have told you about how i get nervous when meeting bew people.
I hope you read this Jeff and your thoughts would be ever so appreciated.
Hi-tech Lomachenko you're kidding, right?
please tell me youre kidding
Hi-tech Lomachenko I don't normally say stuff like this but if your story is true (and obviously it isn't) YOU'RE AN IDIOT. Infact your story was stupid anyway so you're still an idiot. Sorry I don't normally say stuff like that but you brought it out
Genius.
hmmm is this a meme?
Hi-tech Lomachenko thats cause your actually not an English man. U are in fact a frenchman. Bonjor👌
You are right... I started bodybuilding in 2006 and I still learn new stuff from your videos.
You and your channel are indeed an inspiration. Jessy is a lucky guy to have you as a trainer and mentor
Jeff, can you make a video on oversupination. Ive been struggling for years and its caused loads of problems with my lower back and hips because right foot tilts way over to the right. It stopped me lifting after I slipped 2 disks as a result. Thanks!
jeff should do a video about gymnastic rings
You're an inspiration and your channel has changed my life!
Thank you guys so much 🙏💪👏
Dude Jesse nice progress, I'm 45 and my 12 year old and I have been at the gym for 8 months now and watch you and Jeff!
Jeff we are working on posture and full range of motion. My shoulders have done all the work and i have never had a developed chest. I have 17 1/2 inch biceps but don't look great. I corrected my diet and a lot of what I was doing wrong " still learning" and am starting to see results! Thanks brother!
Jeff do a video on cubital tunnel syndrome and the ulnar nerve. Something went wrong in my right elbow and it put my arm out of commission for two weeks.
So much progress
Thank you so much for sharing.I am learning a lot from you.
Have a nice day
Sure is beneficial Jeff. Thank you. Liked subbed notifications on and logged in AX! Congrats on the transformation Jess! Very motivating for a hardgainer like myself.
Please make a workout routine for absolute begginers.
I started with arnolds golden six workout after I learned the movements with the smallest weights and boy did it get me going. Check it out, it's really good for beginners. Not really sure for absolute?
@@ItsACORE Also doing Arnold's Golden 6 after 10 years of inactivity and bad habits. Been on it for a little over 2 months, planning on switching in a bit! :)
@@ks100001 results?
The best 💪🏾💯
Loved this video to bits.. thanks for the great tips Jeff
Thanks man. joined a gym yesterday. went for the first time today. Can relate to a lot of this. Will be going back in a day once my arms feel normal again. This took a long time to write.
Jesses gains are 🔥🔥🔥
Jesse looks like a thin Jake Gyllenhaal
Yup
Agreed :)
I think he looks more like Rhett from Good Mythical Morning.
Jake Thynenhall
Mistake #1.. not watching athlean-X
You are the best Jeff.
Thanks for such a useful video.
Athlean X got me into buying a whole ass mini home gym and starting to regularly workout. Love what you do, your videos are amazing.
I don't really get number 4. I thought as a beginner it's a good idea to just do the main lifts to build a good foundation?