In this lesson, I want to go with the most common beginner mistakes that will keep you from building muscle and getting in shape. It's important that you learn to identify these mistakes because they can cost you months of hard work and no results. From my experience, I can say that whenever beginners don't reach their fitness goals, the problem is not a lack of motivation. Most of the time what holds them back is making these few mistakes that have a big negative impact on their training. I will now go over them one by one and explain what you should do to avoid them. The number one beginner mistake is not following a structured workout program, I can guarantee you that doing some random exercises without any strategy will bring you little to no results.

Unfortunately, you see a lot of people doing exactly that. In their workouts, they usually place way too much emphasis on their arms and chest and not enough on their legs. What they don't know is that training the same muscle group every time we use them with not enough time To recover and cost them potential gains. Now on the other hand, a structured workout plan takes recovery time into consideration, and will make life a lot easier for you. Of course, I recommend one of my workout plans, but if you follow a different one, just make sure that depending on how intensively you train a muscle group, your plan includes at least two to five days of rest before training the same muscle group again. Another common mistake when wanting to build muscle is to do the wrong exercises.

In this case, people might even follow a structured routine, which gives them enough time to recover. But because it includes ineffective exercises, they still don't get the results they were hoping for. This mistake is one of the main reasons I made this course not all exercises are created equal and some will definitely help you build more muscle and less time. The exercises in this course are mostly compound exercises, which means they work several muscles at the same time. This creates more overall tension and will trigger more muscle growth. Number three on the list is using bad form.

The problem with bad form is not only that it increases your risk of injury and also makes each exercise less effective. The pushup for example, will only help you develop your chest and arms if you go all the way down and through the complete range of motion. Similar rules apply to all exercises, and it's important to know what you're doing. Please make sure to pay attention during the exercise videos in this course, to learn how to do them correctly. I always recommend you focus on form instead of strength in your first few weeks. It's easier to correct flaws early on and important to not make them a habit.

The last mistake on the list is not applying progressive overload. I talked about this in the muscle building formula already, but remember that you have to gradually increase the tension placed on your muscle to see long term growth. You cannot do the same workout and the same number of repetitions for weeks and weeks and expect your body to change if there's no increase in strength Rest level, then you don't create an incentive for your body to adapt. Now before I end this lesson, let me tell you that all of these mistakes are easy to correct. You just have to make sure you pay attention to them, especially as a beginner. I know that studying exercise form can seem like a chore at first, but it will only take a few workout sessions and after a while, you don't even have to think about it anymore.