52 Beginner Bodybuilder Mistakes You Can’t Afford To Make (Complete List)

I’ve made many mistakes in my training.
I made them as a beginner in my gym workouts.
I’ve made them many years into this gym life.
Maybe you have too.
That’s why I decided to save you some time by giving you a list of beginner bodybuilder mistakes that can be avoided.
Some of the tips I’ve listed will help if you’ve noticed you stopped making gains or if you have made zero or near zero progress in the gym.
If you’ve found yourself stuck, then read on…

#1 Training the same muscle on consecutive days

My first day at the gym I was assigned a personal trainer.
Four personal training sessions to get me started.
It was included for signing up.
So I put myself in the hands of my trainer and I thought I would find myself going from skinny to Mr. Olympia in no time.
I know now that I was way too optimistic, to say the least.
But one of the worst pieces of advice my trainer gave me, maybe the worst when i look back, is he told me to do the same workout every day.
That’s right.
Same workout 5 days per week.
He clearly told me to do bench pressing every day.
Bicep curl every day. Shoulder press and do leg extensions every day.
So for the next 2 years that’s what i did. Did i gain muscle?
I actually lost muscle.
I didn’t think it was possible but i can vouch for it.
If you train the same muscle on consecutive days you won’t experience gains.
Gaining muscle is about stimulating the body with the right exercise, muscle tears down, heals when you rest and then it grows. Don’t do what i did.
Unless you want to waste your time.

#2  Not eating enough

Muscle gain and fat loss comes down to a simple formula.
Fat loss depends on whether you burn more calories than what you eat. Gaining mass depends will require consuming more calories than what you burn off.
So if you think that eating 2000 calories is going to cut it, I’m sorry but it won’t.
Oh, you don’t know how many calories you consume in a day?
Track it.
It’s the only way you’ll be able to make make gains.
Eat more if you’re not putting on mass.
If you don’t know how much more you need to eat, start off slow with a 200 calorie increase and go up a little every month.
There’s many ways to increase your calories if you have a hard time eating more.
Some guys drink their calories.
Either way, if you’re not putting on mass you might not be eating enough.

#3 Not getting sleep

This might end up being the biggest obstacle to guys gaining muscle.
Regardless of age, if you’ve been training for a couple of weeks or many years, not getting enough sleep is what most guys struggle with.
Maybe it’s long hours at work or school or simply developing habits like watching late night tv, ESPN or your favorite Netflix show.
Whatever it is, it’s setting you back.
Studies have shown that poor sleep is a big factor in low testosterone levels in men.
Low testosterone equals very little to zero muscle gains.
Lesson here: 7 to 8 hours of nightly sleep is important if you’re trying to gain muscle.

# 4 Not getting rest

I’m not repeating myself. Sleep is one factor and rest is a whole separate issue.
Yes, it’s important to sleep well every night.
But you also need to take days off between your training.
Going all out on your strength training 7 days a week will backfire.
The body can only handle so many days of training before it starts begging you to back off and take some days off.
You’re body will tell you either by getting sick or simply plateauing.
Find a way to take at least a full 2 days off from training.
Or take a day off in between strength training sessions.
This will give your body the rest it needs to repair what you’ve broken down in the gym.
Add a deload week every month of every couple of months.
Other ways to give your body proper rest is by adding massages, hot baths, icing sore muscles and foam rolling.

#5 Not doing compound exercises

Tuesdays used to be arm days for me. Yes, i was that guy who dedicated one entire workout to biceps and triceps.
Sometimes just to my biceps. I blame it on bodybuilding magazines.
All i basically did were 3 variations of bicep curls.
Final result.
Arms that were barely bigger than the year before.
Looking back on those workouts, sure they were fun, but i missed out some gains.
Compound movements work. I know that now.
Compound movements give you the most bang for your buck.
Compound movements hit more muscle groups.
This doesn’t mean you have to ditch isolation movements like bicep curls.
You can still do them. Just don’t focus your entire workout on isolation exercises.

#6 Not lifting heavy

Want to get bigger? Then lift heavy.
I don’t know if there’s this fear that lifting heavy will make a guy look like a powerlifter.
But you can’t expect to get bigger by going heavy just to get a pump.
Gaining muscle requires tearing down the muscle.
And if you think that lifting huge amount of weight will have you looking like a powerlifter, well just look at Arnold’s early days of training.
It resembled powerlifting.
But don’t worry, it’ll take you a long time to lift tons of weight.
The lesson here is not to go light.

#7 Using machines all the time

When i first started training the first 2 or 3 months i stuck with machines.
Every few months I’d go back and use them to target certain body parts.
I can’t say it really helped me make the gains i wanted to see.
I actually saw more gains once i started going with free weight workouts.
I will admit that machines help you understand how to use proper form.
When you’re a beginner it’s important to figure out how to use proper form.
It’s also important to help your body get used to lifting weights.
Machines serve a purpose in the beginning but using them long term isn’t the best option.
Move into free weights once you know how to use proper form.
It’s ok to include them in assistance exercises but don’t make them your bread and butter of your training.

#8 Being inconsistent with your training

Consistency is key. Consistency is your best friend.
I’ve been going to the gym for over 10 years and after all these years I see the same thing happen right before Thanksgiving and right after New Year’s Day.
A busy gym with new people.
Two weeks later the gym is a lot less busy.
Here’ the deal, you can’t expect to see results by training a bit here and there.
You can’t expect to transform your body by going 3 days to the gym this week and showing up one time two weeks from now.
Can’t do that my G!
If you want to look better it starts by making a commitment to training.
Set a schedule.
Plan the days and times that you’ll train and stick to it.
You’ll see how well your body will respond 30 days, 60 days, 90 days from now.
You’ll look back a couple of years from now and you’ll be surprised at how far you came.

#9 Forgetting to take days off

Here’s a flaw that we all have when we are super dedicated.
We don’t know when to quit.
Now, I’m not saying to quit entirely.
I’m simply saying that when we are on a mission to become the biggest, fittest, most ripped dudes in the gym, the mistake we make is training every single day.
Sounds good.
Train every day and you’ll the goal much sooner.
In muscle building it’s not exactly the best approach.
You have to know when to train and when to take days off.
It’s when you take a break that the body begins to recover and build muscle.
Instead of training on a daily basis, dial it back a notch or two and go 3, 4 or 5 days in the week.
Take a couple of days off.
And don’t freak out when you get sick or have to skip on a workout.
You won’t get skinny overnight.
It doesn’t work that way.
As long as you’ve been consistent you won’t lose the muscle you’ve gained.
In fact, take a week off every 2 or 3 months.
It’ll help you from plateauing.
You don’t want to plateau. When you plateau you won’t get stronger.
If you don’t get stronger you won’t gain muscle.

#10 Spending way too much time on dumbbell exercises

I love using dumbbells.
But I’ve seen a lot of instances where guys use only dumbbells and stay away from any other piece of equipment.
It’s probably a matter of preference.
But what’s best?
Doing bench presses at 225 pounds or doing chest presses with 80 pound dumbbells?
Yes, it feels different but your body will adapt to heavy loads.
You can stack more weight on a dumbbell. Find a balance.
Use barbells and add a few dumbbells to a workout.

#11 Neglecting the pull up bar

Washington D.C. July 2013.
I was drunk while riding the subway when some college kids challenged each other to a pull up competition.
So like any mindless drunk guy, what did i do?
Yes, i got up and challenged them to beat me at pull ups.
I went first, did 24 straight pull ups.
The other guys looked at me and said, “you won, man.”
Why am i telling you this story?
Probably to show off…
But I can also tell you that I don’t know a lot of guys who can do more than a couple of pull ups.
That’s unfortunate.
A pull up bar will give you an awesome back workout, develop your lats and you’ll get an amazing bicep workout too.
If you fail to use the pull up bar you’re cheating yourself.
You’re cheating yourself of getting a muscular back, bigger arms and gaining strength.
Use the pull up bar even you can only do 1 or 2 pull ups.
In time you’ll be able to do a few more.
One day you too can be drunk and in a Washington D.C. subway winning pull up competitions…

#12 Having your workouts revolve around bench pressing

I still don’t know why us guys love to spend more bench pressing than we (insert favorite activity here)… There’s more to any workout than just bench pressing.
There’s no need to bench press 3 times per week.
There’s also no need to start your workout and focus all of your energy on that bench press while making every other workout a 2nd priority.
If you’re squatting on that day, then squat first.
It’s the most taxing exercise.
Bench pressing isn’t the most taxing exercise.
Always start with the exercise that is most tiring and then move on from there.
And bench pressing on consecutive days is pointless just as with any exercise.

#13 Doing only high rep workouts

If you check out most bodybuilding magazines you’ll see a bunch of high rep workouts.
Exercises in the rep range of 10 to 15.
Personal trainers will do the same.
After signing up you’ll get assigned a workout that has 10 reps and tell you to stick with it.
In the beginner stages you’ll see results.
But it’s also important to know the purpose of high rep workouts versus lower rep workouts.
High rep workouts will give you a good pump and make your muscles look full.
But the pump will be short lived.
You’ll notice that after a workout your muscles look awesome.
But you’ll look this way for a day or two then your results look less impressive.
Focus on doing lower rep workouts in the 4 or 5 rep range to gain some density and switch to 8, 10 and 12 reps after a few weeks to give them some sarcoplasmic growth.
If you do it right you’ll create a shrinkwrap effect that will make you look ripped.

#14 Copying professional bodybuilder workouts

In 2001 I was walking around the Silverlake area of Los Angeles with my dad.
This is before the hipsters moved in and established coffee shops with unemployed “writers.”
While we were walking around one of the streets my dad looked down and said, “look some exercise magazines.”
I felt like I had hit a jackpot. Bodybuilding magazines galore.
Packed with workouts that fit barely fit in a 10 gallon box.
I packed them all in a 10 gallon container once i got home.
I got serious.
Dissected each workout.
Looked at the best chest workouts.
The best leg workouts.
You name it.
I split it up and went in full force.
What did I gain.
Absolutely nothing.
Barely got a single gain.
And honestly, I’ve never known or met anyone who said they got bigger because they followed Ronnie Coleman’s bodybuilding routine.
See there’s a reason for that. Bodybuilders are doing steroids and you’re not.
Hopefully you’re not.
For us drug free, natural, um excuse me “nattys,” we can’t handle the same load as a roided up bodybuilder.
20 sets per bodypart workouts don’t help us at all.
There’s no point in doing workouts that only steroid laced bodybuilders use.
Save yourself the time, trouble and possible injury and simplify your training.

#15 Quitting too soon

“Pain is temporary. Quitting lasts forever.”
Lance Armstrong
This goes for anyone who’s looking to gain muscle or lose fat.
You can’t expect for results to come in a week or two.
Unfortunately this is the reason few people stick to their New Year’s Resolutions plans.
It’s the reason you see people join the gym and disappear forever after 2 weeks.
You can’t quit. Whatever your goals are don’t quit.
If you want to have the body you’ve dreamed of it’s going to take a lot of work.
It’s going to take planning and persistence.
Plan on being in the gym for longer than a few weeks or months.
Plan on being there for a years to come.

#16 Being afraid of eating fat

The word fat has become a bad word for some strange reason.
But fat can be your ally.
I’m obviously not telling you to eat a pound of bacon on the weekend.
There’s actually such as thing as healthy fats.
In fact, fat might not give you cardiovascular issues like we once thought, according to the American Journal of Clinical Nutrition.  
However, depending on your height, weight, age and goals is what will determine how much fat you should be eating.
There’s calculators that can help you figure that out here.
For a quick list of healthy fat foods check out Authority Nutrition.

#17 Weighing yourself everyday

I don’t even bother.
I think weighing yourself every day is pointless.
I also feel like weighing yourself every week is pointless as well.
If you weigh yourself today and the scale says you’re at 190.
Then tomorrow the scale says you’re 188.
Don’t freak out thinking you lost muscle.
A couple of pounds above or below the previous day is likely food or water retention that’s playing with your mind.
Weighing yourself once per month will give you a better idea of how you’re progressing.

#18 Thinking one month of training will make you look like Arnold

“Patience is the support of weakness; impatience the ruin of strength.”
Charles Caleb Colton
I don’t know what is about weights and gyms that make us think that we’ll get bigger after just one rep.
Seriously, I can’t tell you how many times I’ve seen guys do some curls, put the dumbbells down and flex in front of the mirror.
As if muscle grows in 12 seconds.
If it’s done for vanity, I guess I’ll let it slide.
The problem is that when the gains don’t come in as fast as expected it causes people to quit.
I’m not surprised when guys hit the gym, start training and in a month or two they stop altogether.
I’m not surprised because bodybuilding magazines, fitness gurus and supplement companies sell this pipe dream of gaining muscle in a matter of days or weeks.
With false promises like those it’s easy to get caught up in a fantasy of looking like Arnold, Jay Cutler or Phil Heath.
So keep something in mind.
If you’re going to transform your body it’s going to take time and patience.
This is a lifestyle change.
Change won’t happen overnight.

#19 Forgetting all about macros

It’s complicated. Food, nutrition, macros and micros…
Let’s me just quote PopSugar and their definition of what macros is, “ The three categories of macronutrients are carbohydrates, fat, and protein. The caloric combination of the macros is where that mysterious total number of calories comes from.”
According to PopSugar:
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
1 gram of protein = 4 calories
If you plan on gaining muscle, the recommended guideline is: 40 percent protein, 35 percent carbohydrates, 25 percent fat.
You can count calories all you want but it’s pointless if you’re eating the right number of proteins for muscle building or the right number of carbs and fats for energy.
Eat smart.

#20 Not listening to your body

“The body never lies.”

Martha Graham

It’s tempting to force yourself to do a training session.
Even when you’re sick or feeling run down.
Of course you’d want to force yourself.
All that effort in the gym and then feeling forced to quit a few days of training.
It doesn’t feel right.
But the truth is you have to listen to your body.
If it feels run down or strained, then take a day or two off.
That’s your body telling you it needs a rest.
If you push yourself too hard you’ll just experience setbacks.
You’ll get weaker, maybe get sick.
You won’t lose msucle by taking a few days off.
You’ll actually come back stronger by doing so.

#21 Thinking you’re a hardgainer

I’m convinced the term “hardgainer” has become a trendy word in gyms and with fitness gurus.
The truth is most people have a hard time gaining muscle.
That’s not a mystery.
It’s easier to burn fat than it is to gain muscle.
But the truth is a true hardgainer looks more like Andrew Garfield.
Skinny like a 1 mph gust of wind will blow him off.
But these days I’ll see fitness guys or people at the gym refer to themselves as hardgainers but look more like Zach Galifianakis.
If you have a thick, i.e. endomorph body type, then you aren’t a hardgainer.
Chances are you’ll do just fine. Muscle gains take time. It takes work.

#22 Being afraid of cardio

I don’t know what happened.
I wish i could go back in time and pin point the same exact moment this happened.
One day bodybuilding magazines and aspiring meat heads stopped doing cardio altogether.
All because of a warped fear that cardio would create anorexic like bodies.
Here’s the truth.
Cardio won’t make you lose muscle.
At least not if you do it right.
But it takes a lot of cardio.
Lots and lots of cardio for muscle loss to occur.
How much?
Marathon runner style cardio.
Jogging for a few minutes won’t make you lose muscle.
Walking on a treadmill won’t make you lose cardio.
But sprinting and interval type cardio willl help you keep your muscle.
It might even help you gain muscle if you do it right.
If you have any doubts that sprinting works, then look at NFL players like running backs or tight ends and wide receivers.
If you want to look lean i don’t see why you wouldn’t do some form of cardio.

#23 Warming up the wrong way

Every night, as I walked into the gym the first thing I’d do was step up to the lousy treadmill and jog for 10 minutes.
That was my definition of a warm up.
A jog on the treadmill? I can’t believe it now.
I mean, sure it gets you sweating, but that won’t prep you for an amazing strength training workout.
And I know beginners sometimes start a warm up with a full 30 minutes of cardio.
Don’t bother.
Instead what you want to do is fire up your central nervous system.
It’s easy to do.
Do some prisoner squats, some jumping jacks, bear crawls, bodyweight lunges, even some burpees and you’ll be ready for some action.
That’s just one way.
There’s many ways to get a dynamic warm up going.
You’ll definitely be ready for the weights.
Maybe you’ll start lifting heavier a lot sooner.

#24 Not warming up at all

Jack Lalanne. I admire that man.
One of the pioneers of fitness and muscle building.
He went on to live to be 96.
Despite admiring the man, he didn’t believe much in warming up before a training session.
In fact, he saw it as a waste of time.

He said, “15 minutes to warm up? Does a lion warm up when he’s hungry? ‘Uh oh, here comes an antelope. Better warm up.’ No! He just goes out there and eats the sucker.”

Yeah, that’s a pretty bold statement.
Unfortunately, most of us risk injury without a warm up.
I’ve also found that my workouts pretty much suck without a warm up.
In order to have a kick ass workout you have to fire the central nervous system.
Get the CNS going and fired up.
You’ll see the quality of your workouts improve.
And you’ll see that you’ll be lifting heavier with the simple act of warming up
#25 Doing endless number of exercises
If you’re spending hours in the gym you’re doing yourself a disservice.
One of the best ways to keep your workouts effective is to keep it as simple as possible.
Have a handful of exercises that are carefully picked.
Keep it under an hour and get out.
There’s no need to do 10 exercises and 2 or 3 hours of work.
It won’t work.
Simply things.

#26 Doing endless number of sets

It’s similar to what i mentioned above.
Why do 10 sets of one exercise?
I’ve seen this too many times.
A guy gets on  the bench press.
Someone comes up and asks how many sets they have left.
They guy says, “I have 12 sets left.” Man, if you’re doing double digit sets you’re setting yourself up for failure. You won’t gain muscle. You’ll just burn out.

#27 Wearing weight belts

There’s this dude.
Let’s call him Conan.
Actually, that’s they used to call him at the gym I used to go to.
Conan was a big dude.
But Conan always wore a weight belt.
Conan wore a weight belt in the gym at all times.
I never saw him take it off.
Not even when doing leg extensions.
The problem is he trained other newcomers.
They all wore weight belts.
The point of a weight belt is to wear it when you’re lifting some heavy weight that can potentially blow your lower back.
Chances are that if you’re a newcomer to the strength training game you won’t need a belt.
A belt will only keep you from strengthening your core.
Not strengthening your core will set you back.
Your core will help you strengthen your lower back and help you lift heavier weight.
You’ll do yourself a disservice by using a weight belt.
Lesson here.
Don’t be like Conan.

#28 Wearing gloves with every exercise

“Are those garbage man gloves?”
I remember asking my buddy that one time as we were working out.
My buddy wasn’t wearing them.
We were looking across the room at a guy who was training in them the entire hour.
Apparently this was a thing with a few people at this gym.
Those gloves stood out like a sore thumb.
Actually, it was pretty embarrassing.
But the truth is wearing proper workout gloves all the time is also not the most impressive thing.
In fact, I’d say wearing workout gloves sets back your potential strength gains.
The point of workout gloves is to protect your skin from getting beat up on really tough lifts.
Unless you’re pulling some heavy weight or have sweaty ass hands then I don’t see the point in wearing them.
I mean, why would you wear gloves when you’re curling 30 pound dumbbells?
And why wear gloves when you’re bench pressing?
If you’re holding that bar tightly it won’t go anywhere.
Get your hands to gripping heavy weight.
So remember.
Don’t wear weight lifting gloves with every exercise.
And definitely don’t’ wear garbage man gloves as an alternative.

#29 Wearing knee straps

Ok, there’s nothing stranger than seeing a dude wrap his knees when he’s squatting 135 pounds.
I mean, unless you have knees that are one step from blowing out there’s no reason to use them when doing low weight.
Knee straps are for some out of this world squat lifting.
It’s not for leg extensions or leg curls.
And when you’re a beginner you’re not allowing your knees to get stronger.
That’s important in the long run. So don’t use knee straps until much later.

#30 Not wearing the right shoes

It may seem like an insignificant thing.
I mean, shoes making a big difference? Well, it actually does.
If you are going to sprint, you get shoes that are right for sprinting.
You run cross country.
Well you get running shoes that are ideal for cross country.
Same with weightlifting.
A weight lifter has to use shoes that are right for weightlifting.
They’re made specifically so they can provide the right amount of support on certain lifts.
Weightlifting shoes will help you improve and lift heavier on squats, deadlifts, power cleans, snatches.
If you don’t have these available, well you wear some Chucks (Converse) for some support.
The right shoes will help improve your form and the weight you’re lifting.

#31 Using poor form

I get it.
Sometimes we’ll swing our body just a bit to do an extra bicep curl.
Sometimes we’ll swing our body to get one more pull up.
That’s something I won’t be too tough on.
But using poor form with each rep, set and exercise?
That makes no sense.
Sometimes it can be clear as day that someone is using poor form.
Other times it’s subtle.
Here’s my advice.
Always use strict form.
It’ll help you get better long term results.
You’ll also decrease the possibility of injury.

#32 Spending 2 hours at the gym

I’d walk into the gym at 8 p.m. ready to take on my workout.
I’d walk out tired and drained at 10:30 p.m.
I’d do this 5 days per week.
Somehow I thought this was how muscle was made. I should have known this wasn’t the right way.
Close to 2 years of this schedule and I didn’t see much progress.
These days I’m in and out of the gym in 60 minutes or less.
Ever since doing shorter workouts I’ve actually seen better results.
If you follow the bodybuilding magazines, then you’ll assume a longer workout is the way to go.
It isn’t.
Just stick with a shorter workout.
Train smart and the results will follow.

#33 Not having a plan

“By failing to prepare, you are preparing to fail.”

Benjamin Franklin

Have a plan.
Have a schedule.
Know how many number of sets, reps, exercises you’re going to do.
Don’t just go in winging it.
If you think you’re going to get serious muscle by just doing chest and arms on days you feel like it, then you’re going to fall flat in your gains.
Or if you think just a couple of sets is enough for one muscle group per week.
Well, again you won’t get far. Instead, have a workout plan and stick to it.
Be consistent.
The results will follow.

#34 Forgetting to write down everything

I talked about carrying a pen and notepad in the gym.
That’s one part.
The next is writing down your schedule.
Write down the days you’ll be training.
Stick to those days.
What are you going training on those specific days.
Stick to that as well.
Write down the time you’ll have to sleep.
Write down the number of hours you slept.
Write down the number of calories you ate, the meals you ate tha day and week.
Write down the grams of protein, carbs and fats.
It’s a bit much, I know but that’s what will set  you apart from someone who looks like he’s serious about training and one who’s just getting by.

#35 Not carrying a pen and notepad 

If you choose to ignore everything else on this list that’s up to you.
But whatever you do, at least do this one thing.
Write down every training session.
Carry a notepad and pen or pencil.
Be precise.
Track everything you’re doing in your training sessions.
I have to say that this is what changed my workouts.
Before I decided to track my training sessions, I would guess how much i had to lift.
I would have to remember how much I had done on the bench or the squat or even with a tricep exercise the week prior.
I knew i was close to the right amount of weight I’d lifted the week before.
But I wasn’t entirely sure.
If i didn’t know how much I lifted the previous week, then how could i know if i was making progress.
The goal should always be to get stronger.
Either by lifting heavier weight.
Even if it’s just an increase of 5 pounds.
Or one more rep on the next set.
The only way to know if you’re getting stronger and improving is by writing things down.
Over time you’ll see how much more weight you’re lifting.
You’ll be able to make gains nearly every week.
You’ll break plateaus.
It’ll change your results in the gym.

#36 Thinking protein shakes are a miracle cure

That’s all it is.
Ads in magazines that push a ripped dude in front of a whey protein container.
Here’s the deal.
The guys you’ll see on those ads are likely on performance enhancers.
Sure, they might be taking protein but protein alone won’t do it.
Protein supplements are just that- supplements.
They supplement your diet.
Protein will help with repairing and rebuilding muscle.
But that doesn’t mean it’ll give you immense growth.
It’ll help but it won’t make you the next Mr. Universe or Mr. Olympia.
Protein shakes are not a miracle supplement.
If you want to save money just eat more protein.
That’s it.

#37 Forgetting to take creatine

If you’re serious about gaining muscle, creatine is practically a must have supplement, especially if you’re a bodybuilder.
Studies have shown that creatine is amazingly effective when it comes to muscle building (Journal of the International Society of Sports Nutrition).
From helping with energy production, build strength and build muscle, creatine will give you the biggest bang for your buck.

#38 Not taking a multivitamin

You can have your training dialed in.
You can have your sleep and rest down perfectly.
But nutritionally, if you’re not covering the basics there’s no point in expecting gains.
It’s possible to have solid nutrition.
If you are in that category there’s no need to worry about vitamins.
But i don’t know too many people who have a solid nutrition plan.
If you’re like the majority of guys who train, then get yourself a good multivitamin.
Get a multivitamin that is meant for active, athletic guys like you.
You’ll be laying a solid foundation for your health and training.

#39 Not using a spotter

There’s only so much we can do on our own.
Of course you can train all on your own.
But the benefit of having a spotter is you’ll feel forced to push yourself harder.
Maybe you’re struggling to do more than a couple of reps for 185 pounds.
With someone spotting your lifts you’ll be pushing an extra rep or two.
Those extra reps will give you an edge.
Pushing yourself a bit more for one or two reps is where you’ll see growth.

#40 Spending too much time exercising your jaw

Gyms can be loud.
Not so much because of weights banging and getting dropped.
They’re actually loud because of all the talking that goes on.
All the chatter.
It’s cool to talk to your buddies.
Get some quick banter in between sets is always fun.
But standing there for 5, 10, 15 minutes between each exercise to talk about last week’s club venture.
So much time is lost on chatting.
If there was more of effort made in training as i often see in gym socializing… we’d see more fit people.

#41 Jumping programs too often

I always talk about the power of consistency.
There’s the power of consistency in training schedule.
Consistency in effort.
But consistency in using the same workout plan is also as important.
What’s the point in switching programs every 2 or 3 weeks.
What’s the point in training for 2 weeks with low reps then doing high reps for the next 2 weeks.
You have to stay with one method for a while.
Three months at least.
If you don’t test something out long enough there’s no way of knowing if it works or not.
If you jump from one plan to another you wont’ see any results.

#42 Trying the latest cool looking (i.e. weird looking) exercise

Remember America’s Funniest Home Videos or the classic, Max X?
I seriously feel like I’m watching something straight out of those shows every once in awhile at the gym.
Going to the gym is pretty straightforward.
You have dumbbells.
You have barbells.
There’s  machines and cables.
Maybe some plyometrics boxes and kettlebells.
Train with tried and true classic moves.
Yet, there’s always someone there who’s doing some Ringling Bros circus side show moves with the equipment.
I don’t get it. Don’t be that guy. If you are please see a professional.

#43 Not having a clear goal in mind

“The more you’re obsessed by something, the better chance you have of achieving it.”

– Frank Zane

Just like having a plan, having a goal is also important.
What’s your goal?
Do you want to build muscle?
Great. Be more specific.
Do you want to build 10 pounds of muscle in 12 months?
18 months?
Do you want to get stronger?
How much stronger?
20 pounds more in your squat or bench press?
Having a clear goal will help you get results much faster and will make it more enjoyable in the process.

#44 Always training to failure

“Stimulate, don’t annihilate.”

– Lee Haney

You’ll find articles online like, “Should You Lift Weights to Failure.”
It’s a valid question. But if you’ve training for a while and doing workouts that take your sets to failure, well you’ve seen by now that it’s pointless. It doesn’t work.
In a study in the Journal of Applied Physiology titled, Differential Effects of Strength Training Leading to Failure Versus Not to Failure on Hormonal Responses, Strength, and Muscle Power Gains, the results showed that it training to failure did not result in muscle gains.
In fact, you’ll find that better results will come from doing workouts short of failure.

#45 Training so others can like you

Vanity tends to get in the way of things.
We want to be liked.
We want others to admire us and see us as cool.
Honestly, when it comes to training, it doesn’t matter.
We all want to think that others are looking at us and and will look up to us if we get bigger.
It’s pointless.
You should be happy with your results.
Forget about being dependent on others approval.
Maybe you want to look good so a woman or man you’re interested in will think you’re hot.
But don’t let that be the motivating factor.
Do it because you want to look better so that you can be happy with your work in the gym.

#46 Assuming everyone in the gym is looking/making fun at you

I remember the first time I tried to use a barbell so I could bench press.
I almost crushed myself under the immense weight of an empty bar…
I barely cleared one rep.
I got up embarrassed and walk right out.
Looking back it was pretty silly of me.
Nobody cared.
That’s a good thing.
Nobody cares that you aren’t the smallest guy at the gym or that you’re the weakest or the newest.
I’ll tell you what catches other people’s attention.
If you do something that nearly causes you to land in the hospital.
Like fall from the treadmill at full speed.
Or if you do some Hulk type crap and bench press 500 pounds.
Other than that everyone is looked at as being equal.

#47 Stuffing your face with food

John wanted to bulk up to get in the football team in high school.

One day he tells me, “dude, I’m trying to put on some weight. I’m going to be a defensive lineman.”

As John began to lay out his new diet plan to gain weight he scared me.

“I eat every 2 hours. I eat everything. I even pack a huge bag of Snickers and M & M’s. Oh and in the middle of the night I eat burritos and beans. I wake up just to eat.”

Two weeks later John had chest pains.
He stopped eating that way.
Now I know this is a football story but I hear the same thing from guys starting out at strength training and bodybuilding.
They eat huge meals.
Eat anything and everything.
Expect to gain some mass and look amazing in a matter of weeks.
Yeah, don’t do it that way.
Slowly build up your calorie intake.
Increase your calories by 250 to 500 calories in the first month.
Then increase it another 200 calories the following month.

Sounds slow?
Well, if you start to cram 1000 calories all of a sudden all you’ll see is a belly that just won’t quit.
Why have a double chin at this stage in your life?

# 48 Debating whether to go with bodyweight exercises or weights

I know there’s a big debates on this one.
There’s people who will point out to videos like the 24 Hour Ghetto Workout or guys like the Barstarzz and say that bodyweight exercises are more than enough.
Then you’ll see other guys talk about barbells as their preference.
In fact, you could use barbells creatively.
Not just for bench pressing or squats.
That’s what it comes down to often.
Rather than having brain freeze and getting confused about what works best, simply choose what you feel will keep you interested and motivated.
That’s pretty much it.
Do you want to look like a gymnast?
Do bodyweight exercises with rings.
You want to look like a powerlifter?
Train like a powerlifter.
It’s all about what you want.
I actually prefer combining both bodyweight exercises with weights for a well rounded look.

#49 Not enjoying the outdoors

Why do we spend hours every week in the gym?
I’m guilty of it.
I’ve also noticed some pretty cool things happen when I go to the beach or anywhere outdoors and hang from a bar and do a bunch of sets of pull ups.
My body feels good.
My lungs get some oxygen.
It’s healthier.
Besides, it breaks the routine of being locked in a loud gym with fluorescent lights.
Just get out there once in awhile.
Remind yourself that there’s life beyond the gym.

#50 Not practicing a sport

I’ve been asked by some of my readers if it’s ok to play soccer or basketball or any sport when you strength train.
I always have the same answer.
If all you do is lift weights and push aside your favorite hobby it’s a shame.
Feel free to play a sport on weekends or a couple of times a week.
If you’re a beginner, intermediate or any bodybuilder it’ll actually help you.
You’ll get a better cardio workout all while being athletic.
Your body will even show the results of your athleticism.

# 51 Eccentric vs. Concentric

I’ll just let Dorian Yates tell you.

“The single biggest mistake that most beginners make is putting 100% of their effort into the positive (concentric) part of the rep, while paying no attention to the negative (eccentric) segment.”

Dorian Yates

#52 Juicing, doing T, drugs

I have a confession to make.
Back in 2015 I was considering taking steroids or going the testosterone route.
I felt like I needed to get bigger.
I wanted to show everyone that I could be a big dude.
Maybe the biggest dude in the gym.
Maybe I’d get more attention that way from women.
I’d feel unstoppable and my confidence would be massive…
Well, fortunately I didn’t go on steroids or testosterone or performance enhancing drug.
The risks were far too great to go through all that.
Besides, getting jacked wouldn’t fix any of my problems with feeling insecure.
Sure taking some performance enhancement drugs are a shortcut to bigger muscles.
It’s also a shortcut to smaller balls…
And really, do you need to be the biggest dude in the gym?
If you want to get bigger there’s many ways to go about it.
You can be a “natty” and still put on gains.


Even if you’re not a newbie and have been training for many years, there’s a chance that you’ve made one or several of these mistakes.
Don’t rob yourself of muscle gains by neglecting any of these items that are listed.
If you’re a beginner bodybuilder then you’ll save yourself many years of trial and error by simply making a few adjustments.
Did I leave any mistakes off this list?
Which beginner tips do you plan in your next workout?
Share them in the comments below.
To your fitness,
Sam-Look Like an Athlete

How To Get A Gymnast Body: Look Lean Using Only Bodyweight Exercises

“I wonder how you can get a gymnast’s body?” I remember asking myself that almost every 4 years when the Olympics came on. The body these Olympians carried was different than the typical bodybuilder look you found in magazines.

I was only a kid when I first saw the 1984 Summer games. The Olympics that year happened in Los Angeles and living in the city hosting the games was very exciting. Every night it was awesome seeing a group of athletes, the elite, giving their best effort to win gold. However, as a kid the two groups of athletes I wanted to look like were gymnasts and swimmers.

Why A Gymnast’s Body Is Appealing

When you look at a gymnast one thing that always stands out is how natural their physiques look. The physiques these athletes have achieved, both male and female, is one that is lean, muscular, very defined and have low body fat.

Another factor that sets this body apart is that it is very different from what you see in bodybuilders and gym rats. Gymnasts are not bulky, but rather follow more natural proportions that look attractive. These athletes have muscular definition without looking huge and unnatural. Their bodies are not a far departure from what you see in a model or Hollywood actor or actress. The body type these athletes have can look good in fashionable clothes and in workout gear.

How To Get A Gymnast’s Body

Although you can get a gymnast’s body using any type of strength training such as weights or kettlebells and resistance bands, here we will follow a bodyweight approach, after all gymnasts only use bodyweight exercises, similar to what you see in Jason Ferruggia’s Bodyweight Bodybuilding, to get in shape for competition.

The advantage of using a bodyweight program is that you can do these types of exercises practically anywhere and with little to no cost. If you are at home you can simply put an inexpensive pull up bar and use this for exercises like pull ups and leg raises or you can simply use the horizontal bar of a fence. The rest of the equipment you will need is only your body. Your body literally becomes your gym equipment.

A Bodyweight Routine To Get Lean

In order to get in shape and get that gymnast type body is much easier than you think. For best results I recommend doing strength training type exercises and cardio exercises. Rather than working out 7 days a week, 3 to 5 days a week schedule will work well.

A 4 Days A Week Routine

Day One- Upper Body Emphasis

  • Push Ups (chest and triceps exercise)
  • Pull Ups (back and biceps exercise)- use a palms outward and shoulder width apart grip
  • Close Grip Push Ups (Triangle Push Ups targets the triceps)
  • Chin Ups (targets the biceps)- use a palms inward and shoulder width apart grip
  • Handstand Push Ups (targets the shoulders)- this exercise can be performed against a wall or someone holding you by your ankles. You will be upside down. Proceed to lower your body slowly and press your weight back up. If this is too intimidating or difficult you can place your feet on the seat of a chair and place your upper body at a steep decline as if going down and headfirst. Lower your upper body slowly and press your weight back up.
  • Dips

* Note: You should do from 3 to 4 sets per exercise and 10 to 12 repetitions per set. Rest one minute between sets.

Cardio: do short burst interval training. Do a 30 seconds fast sprint followed by one-minute rest. Repeat this sequence for 10 to 15 minutes and finish with a 15-minute jog.

Day 2- Lower Body and Abs/ Core Emphasis

  • Squats
  • Jump Squats
  • Lunges
  • Standing Calf Raises
  • Planks
  • Hanging Leg Raises or Lying leg raises

Note: You should do 3 to 4 sets per exercise and 10 to 12 repetitions per set. Rest one minute between sets.

Cardio: Do a 15 to 20 minute walk or jog.

Day 3- Rest/ Cardio optional

Day 4- Repeat day 1

Day 5- Repeat day 2

Day 6 &7: Rest

A 3-Day Sequence

Week One
Day One- Upper Body
Day Two- Rest
Day Three- Lower Body
Day Four- Rest/ Do an activity like walking
Day Five- Upper Body
Day Six and 7- Rest

Week 2

The following week switch your upper body days for lower body exercises and your lower body day (day 3) for upper body exercises. Switch back the following week.

Week 3
Switch back to week one.

  • Follow this pattern for a 3-day per week schedule.

Cardio: do burst training interval style cardio on upper body days and walking or jogging on lower body days.

Developing a body that is lean and attractive can be done easily with a structured program. Bodyweight routines, like Jason Ferruggia’s Bodyweight Bodybuilding, are one way that is easy and can be done by anyone anywhere. By combining cardio along with a strength training approach you will see your body look leaner and more defined without looking bulky.

Learning how to get a gymnast’s body is not impossible. Much like a swimmer’s body it is easier to accomplish than the huge bodybuilder look- but then again, not many want to see that.

Minimalist Training for Mass Gains: Best 3 Day Plan For 3 Times the Gains

You’ve been struggling to put on mass. I know. I’ve been there and I feel your pain.

All those 2 hour long gym sessions have been pointless. That’s how you feel.

You feel like you’ve wasted your time. Maybe you’ve made gains but not as much as you’ve wanted.

It’s understandable. You’ve followed all the advice that you can find and read.

Maybe it’s on YouTube, blogs, magazines. So we’re going to have to do something different.

Today I will show you a minimalist training approach :

  • How to gain mass using 3 exercises
  • Train only 3 days per week
  • Achieve 3 times the results

dmitry-klokov-crossfitChances are you’ve followed the advice to a tee: lift in the range of 8 to 10 reps.

Go for 4 or 5 sets per exercise.

Hit each muscle from every angle. I did the same.

I believed it for many years. Honestly, that was pretty much a waste of time.

Not all of it. But a good chunk.

If I could go back… which none of us can, I would have done things a lot differently a lot sooner.

So it’s time to stop the insanity.

Step #1: Follow the 80/20 Rule

gary-vaynerchuk-quotesHave you ever noticed that you go to the gym and you do 12 different exercises and your progress is basically the same as when you did 10 exercises?

I started noticing that probably 5 years into my training.

The more exercises I added, I would up gaining little or nothing at all in mass gains.

I thought the opposite would happen.

Do more. Gain more.

Here’s the deal:

That isn’t necessarily the case in muscle gains.

The reality is a handful of exercises are what give us the most gains.

Only a few exercises give us the most progress.

Have you ever heard of the 80/20 rule?

The rule basically says that 80 percent of all results come from 20 percent of the effort.

For example, in a company, 20 percent of the employees are responsible for most of the work that is done.

In nature, 80 percent of vegetation comes from 20 percent of the seeds that are out there.

Well, in the gym and when it comes to gaining muscle or burning fat, 20 percent of exercises are responsible for giving you 80 percent of your results.

What does this mean for you?

If you’re spending your time doing mostly exercises that don’t provide the most muscle gains and work the most muscle fibers then you’re missing out.

You’re keeping yourself from gaining the most muscle.

You’re cheating yourself from achieving the body you deserve and coming close to your muscle building potential.

How many times have you done bicep curls and triceps extensions on arm days and gained very little.

Yet you did pull ups and bench presses and your arms got thicker over time.

bicep cable curl

Maybe you did leg extensions and didn’t see results.

But when you focused on doing squats and deadlifts your entire lower body began to see improvements.

Bottom line is not every exercise will give you the most bang for your buck.

In fact, only a handful of exercises will work more muscle fibers than others.

Now I’m not saying that exercises like bicep curls, triceps extensions or leg extensions are worthless.

Not at all.

These exercises have a time and a place.

They work but if you’re trying to maximize your gains by keeping things as simple as possible then you’ll get the most from only a handful of exercises.

Step #2: Use the Best Minimalist Exercises

power-cleanI have nothing against bicep curls. Matter of fact, I love them.

Just like I love doing cable flys for my chest.

But the truth is all I ever got from these exercises was a “pump.”

You know how that goes.

Your muscle looks fuller soon after doing these exercise and a day or two later your body looks like you haven’t even done a push up. Hard work and little gain.

I’ve learned that the best thing to do is to keep things simple.

It works for me. It will work for you too.

If you want to work the most muscle fibers and muscle groups the best option is using compound movements.

  • Bench Press
  • Squats
  • Deadlifts
  • Shoulder Press
  • Chin ups
  • Pull Ups
  • Barbell Rows
  • Power Cleans

These are the best exercises you want to include in your workouts.

You’re wondering why you don’t see bicep curls and triceps extensions.

Well, those muscles are being developed as secondary muscles in when you do other compound movements.

Ever seen a guy with skinny arms who can bench press 315 pounds?


Or someone with no triceps development shoulder pressing 185 pounds or 225 pounds?

I haven’t.

Skinny legs and squatting over 400 pounds and deadlifting over 300 pounds?

Not gonna happen.

That’s because those muscle groups are being activated with heavy compound lifting.

Your triceps, for example, will adapt to heavy bench pressing by putting on mass.

Your chest and arms benefit.

Chin ups, pull ups and barbell rows will help you build a stronger back and you’ll also gain biceps.

Step #3: Train Less Days!

A few years ago I was looking for a way to shorten my workouts.

There was a lot of information out there.

You know how it goes.

Workout 5 days per week.

Then another program would talk about doing high rep and slow tempo workouts.

The next program would push for low rep workouts using dumbbells.

I guess nothing much has changed over the years.

There’s conflicting information.

But I came across a couple of different training programs that made things simple.

It was a simple back to basics approach.

I first stumbled on Mark Rippetoe of Starting Strength while looking for information on proper techniques for performing a squat and a power clean.

As I looked deeper into the Starting Strength training philosophy a few things stood out:

  • Focus your training on a handful of exercises
  • Spend less days in the gym
  • Stick with lower reps and sets
  • Get stronger

Pretty simple advice.

Quite the shift from doing daily workouts and 10 reps or more for each set.

So how does that look like in a minimalist training program?

  • Focus your workouts on a handful of compound movements
  • Train 3 non consecutive days every week
  • Do 5 reps per set
  • Track your progress on a notepad

You don’t need to stack your training with a bunch of exercises.

Just use the exercises that work best for gaining muscle.

Stick to those exercises three times a week for low reps, get stronger and you’ll be ahead of the game.


If you’re a hardgainer and struggle to put on mass then a minimalist approach to your training will work for you.

Most hardgainers can’t tolerate long workouts with a bunch of exercises.

All this does is beat your body up and keep you from making gains.

This is why a simple 3 day workout plan works, especially for a hardgainer.

Your training schedule will be split in a way that allows rest and days off in between while keeping your training session focused on the exercises that work.

For most of us hardgainers, aka naturally skinny guys, the focus should be on getting stronger.

Not by doing more but by keeping things as simple as possible.

To keep things as simple, track your training sessions.

Unless you’re recording all of your workouts on a notepad chances are you will struggle to make noticeable gains.

Grab a pen and a small notepad and track how much you’re lifting for each exercise every single week.

Write down how much you’re lifting each week.

The goal is to lift heavier over time.

Writing things down will keep you on track and keeps you from winging it everytime you enter the gym.

You’ll be able to see how much you are lifting in each exercise.

So if you write down on your notepad that you are now squatting at 225 pounds, then you’ll simply bump up next week’s squat to 230 pounds.

It’s that simple.

Step #4: Use A Barbell As Much As Possible


Although you can train with dumbbells, machines, bodyweight and kettle bells or any type of equipment.

The best way to gain mass is by using barbells.

Is it possible to gain muscle with other types of equipment?

Of course.

But there are advantages to using barbells:

  • You can add weight beyond most machines
  • You’ll definitely go heavier than using dumbbells
  • It’s easier to keep good form than other free-weights
  • It’s a minimalist approach to training… all you need is one barbell

For an excellent example of what minimalist barbell training looks like, simply check out Strong lifts:

As you can see, one barbell can make a training session effective, simple and perfect for gaining strength.

Step #5: Design Your Own Minimalist Workout

A minimalist workout is going to require a very basic approach.

You’ll be doing an Upper Body/Lower Body split every time you train.

All you’ll need are 3 exercises each training session.

In order to keep things as basic and as effective as possible we’ll be doing exercises from the following list:

  • Squats
  • Bench Press
  • Shoulder Press
  • Chin Ups
  • Pull Ups
  • Deadlifts
  • Power Cleans

Each session will start with Squats followed by an upper body exercise, either bench press or shoulder press and finish off with a solid exercise that trains your back and arms.

The next step is to choose the right number of sets and reps for each exercise.

Again, we’ll be keeping it simple.simplicity keep it simple

There’s no need to do a load of sets or reps.

The best thing to do is to work with the right number of sets and reps that build strength and muscle.

The best number of sets is 3 working sets.

First start by doing 3 warm up sets before doing your 3 working sets.

It’s in these working sets that you’ll go heavy and hard.

It’s in these sets that you’ll be building strength and gain muscle over time.

Rather than increasing the weight with each set, what you want to do instead is keep the same weight in each of these 3 working sets.

In order to make consistent gains over time, you’ll be increasing the weight only under the following conditions:

  1. You can do each set with the same weight
  2. You can do each set with excellent form
  3. You can do 5 reps per set

Once you can do the exercise under these conditions then you’ll be increasing the weight at the next training session.

Which leads us to the next part.

Step #6: Use 5 reps per set

Again, we are focusing on building strength and gaining muscle.

With an increase in strength you’ll get an increase in muscle.

5 reps is the magic number when it comes to building muscle.

I’ve talked about this before in previous posts here and here 

But it basically comes down to the following:

  1. A rep range of 1 to 5 reps creates muscle fiber growth or myofibrillar hypertrophy
  2. A rep range of 6 to 8 reps creates a combination of muscle growth and a pump
  3. Rep ranges above 8 reps create mostly a pump effect in your muscles or sarcoplasmic hypertrophy

(Here’s a breakdown of the number of reps for maximum hypertrophy)


Your goal here is to create muscle fiber growth.

Once you are able to complete 5 reps for all 3 working sets, it’s time to bump up the weight.

If you’re wondering how much you should increase the weight you’ll likely hear a number being thrown out like 10 pounds. 20 pounds.

Or the worst number… whatever feels comfortable.

But check this study out…

According to a study by Kraemer, Adams, Cafarelli, Dudley, Dooly, et al. (2002), the weight can be increased anywhere between 2%-10% once you can lift the target number of reps.

If you want to play it safe, just increase the weight by 5 pounds when it’s time to do so.

And if you’re worried that you’re only doing 2 or 3 reps per set because the weight is too heavy.

Don’t worry.

As long as you’ve been building up each training session and slowly making gains in strength you’ll be fine.

You’ll find out that as your body gets stronger, you’ll be able to do a rep or two more with each set.

Eventually, you’ll be able to do 3 sets of 5 reps and you’ll be able to bump the weight up again.

Plus, you’ll be seeing gains in muscle.

Step #7: Train 3 Days Per Week

minimalist-barbell-workoutOk, so training just a few days a week may sound like it’s too good to be true.

Is it possible to put on muscle with just 3 days per week?

It’s a simple answer: YES!

A study by the European Journal of Applied Physiology and Occupational Physiology determined that training 2 or 3 times per week was enough to cause gains in strength.

Carroll, Abernethy, Logan, Barber and McEniery (1998) found that among this sample of subjects (N=17), the 1RM or 1 rep max increased over the course of 6 weeks in the 3 days per week group and 9 weeks for the 2 days per week group.

As you can see, if training for 2 or 3 days per week is perfect for gaining strength then maybe it’s time to give a minimalist approach a try.

Now it’s time to create your minimalist workout program.

To keep things as simple as possible we’ll do the following:

  • Train every other day (Monday/Wednesday/Friday)
  • Train with 3 exercises each day
  • Do 3 sets per exercise
  • Do 5 reps per set
  • Rest 3 to 5 minutes between sets
Minimalist Bodybuilding Program
Week A


Squats (3 sets of 5 reps)

Bench Press (3 sets of 5 reps)

Chin Ups (3 sets of 5 reps)


Squats (3 sets of 5 reps)

Shoulder Press (3 sets of 5 reps)

Deadlift (3 sets of 5 reps)


Squats (3 sets of 5 reps)

Bench Press (3 sets of 5 reps)

Pull Ups (3 sets of 5 reps)

Week B


Squats (3 sets of 5 reps)

Shoulder Press (3 sets of 5 reps)

Chin Ups (3 sets of 5 reps)


Squats (3 sets of 5 reps)

Bench Press (3 sets of 5 reps)

Power Clean (3 sets of 5 reps)


Squats (3 sets of 5 reps)

Bench Press (3 sets of 5 reps)

Pull Ups (3 sets of 5 reps)

As you can see, you’ll be going back and forth between these two workouts.

You’ll start with Week A then you’ll use Week B workout the following week.

Simply alternate back forth so it looks like this:

Week A/Week B/ Week A/ Week B and so on.

Step #8: Get Some Rest

Ok, now that you have your workout laid out and you’ve hit it hard there’s one last thing.


There’s a reason why training less days per week works.

You train hard, stimulate the muscle and then give your body time to grow.

Resting isn’t just about sleeping.

Resting is all about taking necessary days off.

In this case you’re going to take 1 to 2 days off in between.

You’ll also be sleeping in order to give the body time to recover.

Rest can’t be downplayed.

Train too much or too often and you’ll have some setbacks.

But if you train a few days a week and relax on the days you have off, well then you’ll see results come quickly.


5 x 5 workoutThere’s many ways to get bigger, stronger and more athletic.

Minimalist workouts are not the only way to reach your goal of gaining muscle mass.

However, getting the body you want and deserve should not be complicated.

But I have found that for skinny guys (like me)… a simple, 3 days per week, 3 exercise simplistic approach allows for faster gains in strength and in muscle.

You’ll save time in the gym and get results faster than what you’ve seen before.

To your fitness,

Sam- Look Like An Athlete

Make sure to comment below and share this article


Carroll, T., Abernethy, P., Logan, P., Barber, M., & McEniery, M. (1998). Resistance training frequency: Strength and myosin heavy chain responses to two and three bouts per week. European Journal of Applied Physiology and Occupational Physiology, 78(3), 270-275.

Kraemer, W., Adams, K., Cafarelli, E., Dudley, G., Dooly, C., et al. (2002). American college of sports medicine position stand. progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 34(2), 364.

2 Best Exercises For Building Kick Butt Traps

Why Traps Kick Ass


“Hey dad, how did those guys get big up here?” I was pointing at my 8 year old boy traps…

My dad had the same look of confusion I had.

“Um, they lift weights.” That was his reply.

I wasn’t going to question him.

He was telling me the truth.

Sounded simple to me.

Lift weight, get traps.

See, as a kid I used to watch wrestling with my dad.

The good stuff.

WWF, Hulk Hogan, Road Warriors, Ultimate Warrior…

I couldn’t tell you who which wrestler I was talking about when I asked my dad.

But I suspect it was Ravishing Rick Rude…

One thing I can tell you is this.

A combination of traps and shoulders looks athletic and commands respect.

Killer traps aren’t exclusively seen on wrestlers.

Look at track and field athletes.

You’ll see them with muscular traps.

NFL players, gymnasts, basketball players.

They have well developed traps as well.

Built traps give off two a clear signal:

You’re athletic, you lift weights, you go heavy and you command respect.

How to Include In a Workout

So if we want to have traps that everyone will take notice of we have to have a laid out plan.

We probably don’t have gifted genetics like a pro wrestler.

More than likely we lack the same genetics as an MMA or UFC fighter.

That’s ok.  Let’s work with what we have.

Let’s make the most out of it.

If we’re going to build up our traps we have to work them the right way.

Sure, we could walk into the gym.

Do sets of upright rows and shrugs and call it a day.

Or we could throw these sets sporadically but that won’t help much either.

We won’t get the most out of our workout.

The best approach is to add these exercises on an upper body day.

On an upper body day we can hit the traps and shoulders with direct stimulation.

We won’t overdo it.

But we can give it some extra attention.

Ideally what we want to do on an upper body day is the following:

Work on chest, back, shoulders.

If you’re wondering whether we’ll be doing long workouts, this won’t be the case.

I’m all for keeping workouts under an hour.

Keep it short.

We won’t be doing 4 or 5 exercises per muscle group.

So we won’t be doing 4 exercises for chest.

We won’t be doing four exercises for shoulders.

We won’t be doing four exercises for back.

Doing so would be overkill.

It would be pointless.

Choose 2 pressing movements for chest.

Choose 2 exercises for back.

Choose a shoulder pressing movement (Military Press would be ideal).

Add Upright Rows and Shrugs and you’re set.

2 Best Exercises for Building Traps

So there’s several exercises that will work the traps.

No doubt about it.

In fact, I’ll talk about that later.

But for now I’ll cover the 2 exercises that will target the traps directly.

Here they are:

  1. Barbell Upright Rows: Hold a barbell with shoulder wide grip. Let your arms hang straight down and raise the barbell up to your upper chest area.  Stop when your elbows are parallel to the floor.  Lower the barbell in a controlled fashion.
  2. Barbell or Dumbbell Shrugs: Hold either a barbell or dumbbell in a shoulder wide grip.  Stand straight and looking straight ahead.  Shrug the shoulders as if your shoulders were trying to reach up to your earlobes.  Tip: do not bend your elbows or roll your shoulders in a circular motion.

These two exercises will hit the muscle area better than other exercises.

But in order for both of these exercises to work it’s important to use proper form.

I’ll often see guys do upright rows by holding the bar with both hands held close together.

By holding the bar with hands close together this puts too much stress on the shoulders when raising the barbell.

For best results always keep the grip at shoulder wide grip.

The same goes for shrugs.

Use the same shoulder wide grip.

And this is very important.

Do not roll your shoulders either forward or backward when doing a shrug.

Just shrug vertically up and lower your shoulders.

I have to stress this because there is the mistaken belief that rolling the shoulders will activate more muscle fibers.

Rather than activating more muscle fibers you’ll likely end up with damage to the rotator cuff.

So beware.

My Recommended Alternative

(Here I am showing a Smith Machine Upright Row & Shrug Workout)

Although I recommend free weights at all times I know a lot of guys have shoulder problems.

Or many of us have a hard time going heavy on barbell exercises like upright rows and shrugs.

For a safe alternative replace both of these exercises with Smith Machine versions of both.

Smith Machine Upright Rows & Smith Machine Shrugs will give you a big bang for your buck.

The good thing is the Smith Machine will allow for using heavier weight than if you were using the barbell version.

And a Smith Machine variation will also help with using proper form.

It’s easy to jerk your body or swing the weight when using a barbell or any type of free weight exercise.

However, when using a Smith Machine, the weight will move in a controlled and safe manner.

I actually prefer doing Smith Machine Upright Rows and Shrugs.

I prefer these variations for the reasons I have mentioned.

  • It helps me go heavier on the lift.
  • I’m able to use good form.


Now let’s break things down if we were going to use these exercises in a workout session.

Do both exercises back to back in the same session.

Start with the more taxing exercise.

In this case start with upright rows first then follow it with shrugs.

Don’t superset.

Complete your sets of upright rows before moving on to shrugs.

Do one to two warm up sets with lighter weight for each exercise.

Use three sets for each exercise.

Rest for 60 seconds per set.

  • Barbell or Smith Machine Upright Rows

3 x 8-10

  • Shrugs (Barbell/ Smith Machine or Dumbbell)

3 x 8-10

Further recommendations:

On the first set of each exercise start with eight reps.

Aim for ten reps on your second or third set.

Once you can complete ten reps on the exercise, increase the weight slightly.

A small increase of 5 pounds is ideal and safer.

This will also help with avoiding injuries.

We don’t want that.

Do these exercises only once per week.

Choose one day, ideally when you are doing upper body training and go with that.

The Workout Plan

Here’s a sample workout:

  • Incline DB Press (3 x 8-10)
  • Bench Press (3 x 6-8)
  • Military Press (3 x 6-8)
  • Upright Rows (3 x 8-10)
  • Shrugs (3 x 8-10)
  • Chin Ups (3 x 10-12)

Don’t superset and don’t perform them in a circuit.

Complete each set of exercises before moving on to the next.

Rest 60 to 90 seconds between sets and exercises.

Choose one day to do this work out.

For example, let’s choose Mondays.

The workout will then be performed once a week every Monday.

Final Thoughts

Try these trap and shoulder building exercises in your workouts.

Stick with it long term.

After 90 days you’ll notice a difference in your traps.


To your fitness,

Sam- Look Like An Athlete

P.S. Comment below, share and like this article.

NFL Running Back Workout

nfl running back football workout

Right now the NFL season is in full swing.

The timing seemed right so I decided to write something that will

help you get a body like an NFL Running Back.

Guys in shoulder pads and helmets playing a game of inches.

Each member of a team uses every muscle and fiber in their bodies to win.

Blood, sweat and tears is what these guys are willing to give up.

And as we look at these guys it is clear that they are packed with muscle and strength.

But each man on a football team has their role to play.

You have your Linemen, Kickers, your Tight Ends, Wide Receivers, Quarterback and Running Backs.

Of all these guys the ones who stand out the most for their athleticism and impressive physiques are Running Backs.

So how do these guys do it?

I mean running backs have solid muscle, are ripped and strong and have explosiveness few athletes possess.

Well, quite simply it’s a matter of working on explosiveness and developing your fast twitch muscles the right way.

You’ve heard advice before on how to develop fast twitch muscle-

You focus on power movements like deadlifts, bench presses and squats, blast your reps and go home.

NFL Workout Routine

In fact, if you focus on big compound movements chances are you will have a solid foundation for building a stronger body but also for developing lean muscle.

Let’s look at a way you can start today if you are interested in having a body like a Running Back.

Choose 3 to 4 exercises consisting mostly of compound movements.

So for upper body work you can choose exercises like Shoulder Presses, Bench Presses and Pull Ups and Rows.

If you are doing a lower body movements your priority would be Squats, Deadlifts and Olympic movements like Power Clean and Clean & Jerk.

Along with compound exercises the best thing to do is include exercises that stimulate those fast twitch muscles.

Try to include athletic movements like Hurdles and Box Jumps.

Simple enough.

So let’s look at examples of workouts that include these compound movements.

We will look at both an upper body example and a lower body example.

Upper Body Workout

Bench Press (4 sets of 6 to 10 reps)

Push Press or Military Press (3 sets of 6 to 10 reps)

Pull Ups (3 sets of 6 to 10 reps)

Curl (3 sets of 6 to 8 reps)

Take rest periods of 60 seconds between sets

Lower Body Workout

Box Jumps (3 sets of 5)

Barbell Squat (5 sets of 5)

Deadlift (3 sets of 5)

Leg Raises (2 sets of 8 to 10)

Take rest periods of 60 seconds between sets

Now if we break it down you will see that an athletic workout does not split the body into individual muscle groups.

In other words, you won’t see an athlete like an NFL Running Back working on Chest one day, Back another day or something along those lines.

The goal is to train the body and not only the individual parts.

Sure, you can train the upper and lower body together but there is a fine line and you have to be careful not to overtrain.

An effective approach is to avoid overtraining by training upper body and lower body on separate days.

Rest periods can and should be short at one minute tops.

By keeping rest periods short it not only helps with developing muscle, but also works with conditioning.

Avoid Gaining Fat While Gaining Muscle

So what ends up happening when you try to put on muscle?

You gain size (if you use the right number of sets and reps) but you won’t look too ripped unless your body fat stays low or develop the type of conditioning that you see in an athlete.

Let’s look at football players in an NFL Combine.

If you haven’t seen a combine before, it is basically a day dedicated specifically to testing out new recruits speed and strength as they prepare to get drafted by football teams (that’s American Football).

You see young guys running through cones, throwing and catching passes and testing their strength on bench presses and other power movements.

What do they all have in common?

They’re fast, explosive, athletic, and they are seriously jacked.

They have low body fat.

Sure they did it by lifting some weights and doing some drills but there is one more thing they did to get that way…

See although lifting weights is very important to put on muscle, the only way you are going to get lean is by including CONDITIONING in your workouts.

No, don’t worry; conditioning is not about jogging for an hour.

Conditioning is all about doing short bursts of activity to get your heart rate up without having to do cardio.

These athletes spend hours in a gym and on a football field doing sprints, jumping and doing other drills along with their weight training.

You won’t see them on a treadmill going straight for 30 minutes or an hour.

You won’t see them running miles and miles on the track.

Instead they break up their drills in short bursts of intervals.

You can train in the same manner but honestly, you and I don’t have time for that.  Unless you want to spend half a day on this like the pros do…

So what is there to do?

Easy, combine your strength training and your conditioning in one single workout.

The easiest way to do this is by doing the following:

–              Do strength training using Power Movements or Compound Movements

–              Follow up your workouts immediately with Finishers

Finishers are exercises you do at the end of your strength training

workout in a series of intervals like:

–              Sprints

–              Kettlebell swings

–              Jump rope

–              Mountain climbers

I personally recommend choosing one of these finishers and split your intervals with 30 seconds of    activity followed by 30 seconds of rest and repeat for 10 minutes.

That’s it.

You do your strength training for no longer than 45 minutes and throw in your Finishers for 10 minutes.

Presto.  You’re done.

It’s crazy what 10 minutes of conditioning do at the end of your workout.

You end up looking leaner and you start looking more like one of those ripped NFL players.

To your fitness,

Sam- Look Like An Athlete

Functional Training Exercises: Gain Muscle And Explosiveness Through Highly Athletic Training

They’re big, they’re jacked, they are lean and so many guys wish they had a similar body.  When you watch a UFC or MMA fight it is hard not to admire the strength and level of fitness a lot of these guys have but the type of training is much different than what most guys do in a local gym.

Recently a reader of this blog contacted me and asked me how these guys get a physique that is not only fit from strength training but also have an incredible level of athleticism.

In order to understand how these athletes are able to stay lean without sacrificing mass we need to look at the way they train.

What Is Functional Training

Functional training originally was used in the medical field as a way to help patients who were on a path towards rehabilitation.  In order to help those who have suffered an injury or injuries that affect their every day performance a series of exercises are used in order to slowly help with recovery.  The goal is to bring an improvement in their ability to perform a task or tasks in their daily life.

Functional training in rehabilitation is different with each patient and is dependent on the type of injury that person may have had.  However, the exercises that are used are focused primarily on strengthening the muscle group which needs improvement.

In sports functional training is used by athletes of various levels, rookie, semi- professional and professional.

The purpose of functional training is to use workouts that will help with the performance of a specific sport.

Instead of focusing on one muscle group at a time as most gym goers do, the goal of functional training is to maximize explosiveness and performance by training as many muscle groups in one single movement or exercise.

The end goal of a functional exercise is to make a movement in a given sport easier and to lead to improvements in performance.

For example, a UFC fighter won’t dedicate an entire workout to working on arms by doing biceps curls and triceps extensions.  Instead, he will focus his workouts on exercises that will help him lift, hold and grapple an opponent.

An athlete like an NFL football player will focus his workouts not on the number of crunches he can do but rather on exercises that will help him on the field, with speed, agility, and with tackling other players.

Different Functional Training Exercises

Walk in to any given gym and you will find most guys going for exercises like bench presses, bicep curls, crunches, maybe some shoulder presses and lat pull downs.  These are all great exercises.  Some are excellent compound movements.  Other exercises are single joint movements and are not the best option if you want to gain muscle.

In order for an exercise to be considered functional we have to maximize its ability to work a multitude of muscle groups. A good example of this can be seen in Jason Ferruggia’s Uncaged program.

Here are some functional strength training exercises

Muscle Ups:  This is a combination of a pull up with dip all done in one motion.  It is an advanced movement and requires upper body strength.

Squats:  Any variation of a squat is a great option.  Whether you choose dumbbell squats, front squats, sumo squats, box squats, or any other variation is fine.  I am biased towards barbell squats but any variation will work according to what you feel comfortable with.

Squat Jumps:  I don’t see many guys trying them at the gym.  The few times I see anyone throwing them in their workouts I figure they have some type of sport background.  This exercise is one of my favorite finishers as it will help with keeping you lean and giving you a great workout on your legs and core.  Bonus tip: do a few sets after running some sprints for a great way to finish your cardio.

Deadlifts:  If you are serious about putting on muscle this is one the best exercises to include in your repertoire.  It may not be a favorite but it is one of the required exercises to master if you practice any sport.  There is some debate whether this is a leg exercise or back exercise but the truth is it works both muscle groups as well as your core and traps.  Once you master this exercise other activates in your daily life will become easier to do.

Lunges & Lunges with a Twist:  Lunges can be excellent functional exercises as it works the legs, buttocks and even your core.  However, if you want to maximize the work on your core simply hold some weight (medicine ball, dumbbell or kettlebell) and twist to one side as you lunge with one leg then twist to the other side as you do the next lunge.

Box Jumps:  This is a very athletic exercise and one that is used by practically any athlete in physical and explosive sports.  Choose a height that is comfortable to jump on for various repetitions.  A bench can easily substitute a box as your platform.

Tire Flips: Maybe you’ve seen guys flipping tires on YouTube or seen football players and MMA fighters use it as part of their training.  As strange as this exercise may look it is definitely a way of working on many muscle groups all the same time.  From working on your legs, buttocks, hips, arms, back and chest, it also makes for an excellent core workout.  Lifting an oversized wheel or tire is no easy task and although it may look like something fun to do, unfortunately most of us won’t find this equipment at a regular gym or in our backyard.

Power Cleans:  Olympic movements are one of the best ways to build functional strength.  Lifting a weight from the floor in a quick and explosive movement is one of the best ways to trigger fast twitch muscles.  This exercise gives you an amazing bang for your buck building athleticism, explosiveness and muscle building abilities as it works the lower body, back and arms.

Clean and Press:  The clean and press is similar as a power clean simply, finish the movement by pushing the weight over your head.  Keep the reps at no more than 5 per set and always pay attention to your form.

Push Press:  As an Olympic movement this is one of the easiest ones to practice.  Simply stand with a barbell at shoulder level and press up.  Use the strength of your legs to push the weight.  For anyone intimidated by power cleans and a clean and press you can start off with this exercise.  Shoulder presses are a good exercise but are limited to either as they work almost strictly on your shoulders and triceps.  The push press helps include the lower body muscles in a workout.

Jump Rope Training:  This is one exercise I probably wish I had tried a long time ago.  It is easy to dismiss this type of workout out of fear that you will look silly or simply because it looks too easy and lacking much of a challenge.  Don’t tell guys like Manny Pacquiao, Floyd Mayweather or any boxer that.  The jump rope is a fighter’s best friend as it helps them build stamina, athleticism, and core strength. It isn’t necessary to do fancy drills or crazy jumping with the rope, the best way to get the most out of jumping rope is by dividing your drills as intervals.  Simple 30 second intervals of skipping followed by 30 seconds of rest for a total of 10 intervals is a simple way to get a solid workout.

Farmer’s Walk:  If you’re from the city like me you probably haven’t had the chance to push a wheelbarrow but if you have seen someone carry a heavy load with one you will have noticed that it is not an easy thing to do.  If you don’t have access to a wheelbarrow just grab a pair of heavy dumbbells or kettlebells and walk with them for several yards.  This exercise may not look like it will give you functional strength but you will quickly find that it will give you strength and muscle that will help you carry heavier weight in the gym and in your daily life.  Along with building functional strength it will build muscle in your entire body, from your calves, legs, back, arms and shoulders.  Include this exercise a couple of times a week and you will develop traps like never before.

Sledge Hammer Training:  Guys that do either construction work or are lumberjacks know the benefits of using a swinging motion.  Over time your arms, shoulders, back and core develop amazing strength and muscular development.

Sled Pushes and Sled Pulls:  Sled training is a great way to get a total body workout and can take your conditioning to a new level.

Burpees:  This is definitely one of the best exercises around and the best part is you don’t need equipment.  If there is one bodyweight exercise that helps with conditioning and works your upper body and lower body it is definitely the burpees.  Throw this exercise at the end of you workouts as a finisher and you will see the results show in your body.

Mountain Climbers: This is a good choice to target your core.  It can also serve as a cardio and conditioning workout.

Kettlebell Swings:  Kettlebells are used by athletes as these can help with total body workouts.  You don’t need a heavy weight, simply swing the weight with one or two arms by using your hips to thrust the weight up.

Landmine Exercises:  A while back I talked about this specific type of exercises that can be included in your workouts.  All you need is a barbell and few plates to add weight.  Place the end of a barbell at a corner of two walls or place it in the whole of a weight plate.  You can get creative with this set up by holding the bar from the opposite end and either doing a push press with one arm, simply pushing the weight up for a shoulder workout, or doing some twisting exercises that will work on your core, legs, arms and shoulders.  Check out my article on this particular exercise here.

How to Incorporate These Exercises In Your Workouts

Many of these exercises look fun and challenging.  In order to make these exercises work to their potential it is important to know how to mix them the right way in any workout.

It may look tempting to try as many of these exercises the next time you step into a gym or maybe jump in and throw a set or two then move on to the next exercise.

The best thing to do is to choose anywhere between 2 to 4 of these exercises in one workout and work with anywhere between 3 to 5 sets.

As with any workouts you don’t want to perform these exercises on consecutive days.  I would also recommend allowing at least 24 hours rest between workouts.

Here are some examples on how you can use functional training.

Sample Workout 1

  • Power Clean (5 sets of 3-5 reps)
  • Front Squats (5 sets of 5 reps)
  • Deadlifts (5 sets of 5 reps)
  • Biceps Curls (2-3 sets of 6-8 reps)

*Rest 60 to 90 seconds between sets.

Sample Workout 2

  • Clean & Jerk (5 sets of 5)
  • Push Press (5 sets of 5)
  • Chin Ups (5 sets of 6 to 8 reps)
  • Triceps Pull Down (2-3 sets of 6 to 8)

*Rest 60 to 90 seconds between sets.

Sample Workout 3 (Conditioning)

  • Box Jumps
  • Burpees
  • Kettlebell Swings
  • Farmers Walk

*Each set should consist of 30 seconds of activity followed by one minute rest

*Perform 3 to 4 sets

These are just some examples of functional training but you can find ways to get creative on your own.

You can follow something similar to what I have shown above on one or two days of your training and include a more traditional workout consisting of bench presses, shoulder presses, squats, etc, on another day or two of your workout schedule.

Functional Exercises as Finishers

Another approach you can take in order to make your physique more athletic is to use finishers at the end of a strength training session.

Exercises like the following make for excellent finishers:

  • Jump Rope
  • Kettlebell Swings
  • Burpees
  • Sledge Hammer Workout
  • Mountain Climbers

Choose one exercise at the end of your workout and do sets of 30 seconds of activity followed by 30 seconds of rest.  Set a timer for 10 to 15 minutes and do each set until time is up.

You can also check out a program like Jason Ferruggia’s “Uncaged,” which combines functional exercises with traditional exercises for maximum results.

As you can see there are many ways to make your workouts more functional.  These techniques will help you get a body that will look more athletic and will also help you perform better in your daily life, all while gaining muscle and looking your best.

Does Beef Jerky Help You To Build Muscles (Guest Post)

It has been proven scientifically that beef jerky can help you build strong muscles. Beef jerky refers to strips of dried beef that are mostly consumed as snacks. High in proteins and low in fat content, beef jerky is a favorite among athletes and body-builders. If building lithe muscles is your objective, then beef jerky is a part of every shopping list you create.

Beef jerky started out as a means of increasing the preservation period of meat during an era when refrigerators were not yet available to hunters. The beneficial effects of dried beef did not go unnoticed, and nutritionists lost no time in identifying what makes beef jerky the health food that it is.

Beef jerky is important for body builders as it is packed with proteins and iron, but is low on fat. The preparation of beef jerky is a process that sucks out moisture and fats. An ounce of beef jerky contains about 15g of protein, almost twice the amount of the mineral in pork. Vitamins, or amino acids, are the building blocks of cells, and are essential for the development of muscles.

Red meats are the staple diet of those who are working on building muscles as they are rich sources of proteins. Beef jerky tops the scale of desirability as it is devoid of fat (almost 97% fat free in most cases). Besides, beef jerky has been recognized to be a biologically complete source of amino acids required by human beings. The only negative aspect of beef jerky is that it is rich in sodium which can be injurious to cardiac health, but this effect can be countered with other dietary corrections.

The best manufacturers of beef jerky boast of their product having as little as 1g of fat per serving. Adding to its glory is the fact that the fats in beef jerky are unsaturated – no saturated or trans fats make their way into your body via beef jerky. Unsaturated fats are reactive and can be broken down by enzymes in the body, there by contributing to generation of energy. Unsaturated and trans fats, on the other hand, are non-reactive, and are accumulated over time to form fat deposits that trigger cardio-vascular problems.

Iron is the most important mineral found in beef jerky. Men’s dietary intake must provide them with 8mg of iron a day, while females must consume 18mg of iron per day. 3 ounces of cooked beef contains 2.31mg of iron. The role of iron in muscle building has been proven via various experiments carried out by different organizations.

Iron plays an important role in oxygen transportation and storage, enhancing energy metabolism, DNA synthesis and anti-oxidation processes. Body builders find iron all the more important because it helps increase the energy level of the body allowing them to work out for longer spells, improves performance and builds resistance power of the body. Apart from allowing the body to work for longer periods, iron also promotes rest, striking a balance for the body to be able to repair itself.

You could consume oranges or freshly squeezed orange juice along with beef jerky as the vitamin c in the citric fruit will help in the absorption of iron. The effects of beef jerky have often been compared with what spinach seems to do for Popeye – release reserves of energy instantaneously, boosting strength and stamina.

Apart from iron, beef jerky is rich in zinc and phosphorus, too. Smaller quantities of potassium, copper, magnesium, manganese and selenium are also present, making it a highly nutritious food. Zinc is directly involved in the muscle building process – it hastens metabolic reactions that bring about muscle growth, stabilizes the structure of proteins and regulates hormone levels in the body.

Beef jerky also furnishes the body with a wide range of vitamins. Though the product does not contain high amounts of any vitamin to be hailed as a vitamin supplement, it does provide the consumer with smaller quantities of requisite proteins. Vitamin B6, B12 and K, thiamine, niacin, riboflavin and folic acid are some of the vitamins found. These vitamins contribute to the processes of digestion, tissue growth and respiration.

Beef jerky has an Achilles’ foot – it contains too much sodium. A single serving of beef jerky contains at least 550mg of sodium – about 25% of the sodium intake allowed for humans per day. Acknowledging the adverse effects sodium has on consumers, manufacturers are now providing low-sodium beef jerky. Be sure to check the sodium content before tossing a bag of jerky into your shopping cart.

Beef jerky is an important tool for those on a quest to build muscles. Paired with the right kind of exercise and body care, beef jerky can promote the development of muscles, giving both men and women the opportunity to develop able bodies with great athletic performance.

Author Byline

The post is shared by Jason Phillips; he provides tips on men’s and women’s health and wellness and all components of women’s wellness. Visit his site lone mountain wagyu to know more about his business.