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Top 10 Mistakes That Kill Your Strength & Muscle Gains 

1) Not Training for Strength – If you’re training for the pump and avoiding lifting heavy then you’re not gonna be much bigger than the local fitness model. Men lift heavy shyt. REAL Men lift heavy shyt. Strength is relative but your goal is to keep getting stronger.

2) Not Using Free Weights – I thought this was a no brainer but I’ve got Coaches telling me they’ve got smith machines at their gym, parents telling me their son has a bad back so their current trainer has them squatting on a smith machine, etc.
Using free weights forces your body to work smarter AND harder. Using smith machines and other machines that balance the weight for you and don’t require stabilizers will increase your chances of injury. Your muscles don’t work as hard and your body doesn’t work as a unit.
Bad back, bad knees and all the other excuses are just that, excuses for not learning how to move properly on your own. Get off the machines and become a machine yourself.
3) Full Body VS Body Part Split Workouts – They ALL work. I’ve used them all before and still use them to this day. If you’re complicating the fact of full body or split body workouts instead of getting in there and attacking workouts you’re wasting time and energy. The ticket is the exercises you implement.
4) Overuse of Isolation Exercises – Following up from mistake # 3, if you are wasting time and effort on endless isolation exercises you are simply NOT gonna get jacked. Trust me, I did all this bull shyt when I was a teenager thanks to being brainwashed by FLEX Magazine as a youngster. Weighing 150 lbs and doing side raises, leg extensions and the pec deck have NO place in your training.
5) Focusing on Getting Ripped – I heard a nutritionist telling high school athletes to drink skim milk, take the skin off their chicken, eat ONLY egg whites and throw away the yolk she said and so forth.
These skinny high school kids need to be on a low fat diet? Even as I creep in on age 40, I am eating a balance of protein, carbs and healthy fats. Skin stays ON my chicken, I never drink skim milk and neither should you. Skim milk is water colored in white.
I’ve gotten leaner AND added muscle by eating MORE of what’s good for me, NOT less of it. Starve your body, skip meals, remove all fat from your diet and I’ll show you a flabby weakling. Eat plenty of healthy foods, lift hard and heavy and you’ll lean out.
6) Avoiding Back Squats – There is something very special that happens to the body when you throw heavy weight on your back and perform deep squats.
Avoiding back squats and thinking the leg press or smith machine are a valid substitute is a crock of horse shyt. When you squat, squat deep. I don’t care if you squat with or without a box. I use both and so do my athletes.
The excuse about “I have a bad back” is translated like this: Your back is weak and so are your legs and entire “core”. Everything needs to get stronger and squats are the ticket.
7) Avoiding Ground Based Lifts - If your program revolves around seated and lying down exercises you’re not working your body as a unit. Ground based lifts are the key to strength and size. Farmer walks, clean and press, squats, deadlifts. The basics will never stop working and your excuses for doing them will never be valid, either.

8) Eliminating Conditioning Work – Even if you’re thin, it’s fine to get out there 1 x or even 2 x week and bang out some hill sprints or to sprint with a sled or prowler. Being in shape is always good for the body.
Crush some sprints after your workout or on  separate day. If you’re eating plenty of high quality foods you will NOT get skinny or weak contrary to the people who say such nonsense yet don’t actually train.
9) Being Too Arrogant – You’ve seen those guys before. They say the only way to train is with kettlebells or only with sandbags or only with strongman. They are too arrogant and close minded or perhaps they are too lazy to use various methods and various training tools. Lift hard, lift heavy, use proper technique and the results will come. If you’re too arrogant to open up your training repertoire your gains will come to a halt. I am a firm believer in NOT discriminating in ways to get stronger.
10) Excuses, Excuses, Excuses – Good Lord there are way too many pussies out there. For example, people will complain about what I JUST said. Seriously. How many people are REALLY “too busy” or “too tired”. Man UP and get your lazy ass to lift something, even if it’s your own bodyweight.

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