[youtube https://www.youtube.com/watch?v=mG3tLfSoaiI&w=560&h=315]

Avoid these four newbie mistakes if you want to gain some muscles.  He tells you the mistakes he made when he started body-building and some tips about eating and choosing and designing a program.

Here is the transcript for The 4 Worst Muscle Building Workout Mistakes Beginners

This clip includes very natural speech, full of starts and stops and lots of slang.

It was a nightmare to make this transcript. However, it’s useful for raising awareness of elision, reduced forms, hesitation noises and fillers in natural speech.

This is a great video for bringing up the idea that:
Native speakers don’t speak in correct sentences. NO!
Spoken speech uses intonation and pausing to replace punctuation and that we speak in meaning chunks (not sentences) and that spoken language has its own grammar, distinct from that of written language. YES!

The 4 Worst Muscle Building Workout Mistakes Beginners
When I first started working out, I made every single mistake that a beginner could possibly make
I lifted way too much weight, I ate way too much food and I listened to idiots that no (had) business giving advice
Let’s prevent that. This video is going to save you a whole gear probably from your training block, in terms of mistakes that I made – so you don’t have to make them
[:23] ONE! The biggest thing I can recommend is don’t yo-yo with your body. You see, when I first started working out, I went from a puny 145 (one forty-five) to a hunky-chunky 215 (two-fifteen) and now I’ve been everything in between and I can (could / kin) tell you – from being all the possible different weights and trying the different combinations of ball cuts and so forth … that they just didn’t and do not work as effectively as long-term lean eating and lean gains
What I mean by this is that you can’t yo-yo with your body. You can’t decide to quickly do a short bulk and then a cut. It doesn’t work. The whole idea of bulking; you gain too much fat and when you cut, you probably do it incorrectly and you’ll lose some muscle. The end effect is that you’re always kinda the same body.
Piiiiiiiza pocket!
What I promote, if you don’t have to lose excessive amounts of weight, is slow, steady progress by gradually ramping up your calories and … to meet that … ramping up your training capacity and the amount of work that you do, so that you’re always gaining muscle and always seeing more results.
Remember, track your progress accordingly to how your workout is going and how you’re seeing improvements rather in terms than how you much weight you’re gaining
‘cause, weight will come, oh trust me, it will come
‘cause whatever you decide to do … whether to lose all your fat or gain some significant muscle, give it a lot of time, for gaining muscle (the red pill), give it at least a year … for losing fat (the blue pill), use at least 12 weeks – plan it out!
[1:47] TWO! Don’t train for pain, man. Train with your brain, not with your ego!
I was one of those poor, misguided individuals that thought that pulverizing my body was a solution to getting the body that I wanted
I would try train for at least two hours, a couple times a week, and get absolutely next-to-no results (next to no = almost no) whatsoever (at all)
Overtraining your work capacity and always beating yourself into the ground is obviously a way that work towards trying to get results and I find too many people, as I said before, we train with our egos – we’re guys – we train with our egos, so we try and lift too much weight.
Train AT your capacity, never OVER your capacity and remember, don’t look up towards body builders to try and emulate them in terms of how they train – they use steroids, which give them a higher work capacity than a normal individual. You should look at any serious, long-term lifter and you’ll notice what they do is always train at their capacity, never above it and never below it
[2:36] Simply put, if you’re seeing results, if you’re adding weight on to the bar, if you’re using more reps, more sets, more complicated exercises and taking less rest, you’re getting results … what you’re doing is working!
But if you’ve been grinding it out for quite, a couple of weeks then this probably means you’ve been working too hard or using too much weight. Back it down, so you can dominate that weight and then gradually increase it from there
[2:56] THREE! Quality food still have calories. I know it sounds obvious but once again, when you first start training, everyone tells you “Bro, just f-cking EAT!” but that’s not true, for the vast majority of people.
As a man, trying to gain some weight, starting out at about 5 …
as a male, trying to gain weight, starting out at about 2500 (twenty five hundred) calories would be much smarter and gradually ramping it up from there, rather than doing what I did – which is just starting to eat 5000 calories right out of the gate
and it was all clean food, it was like three chicken breasts a day, 12 eggs, a lots of cans of tunas and so forth
It was terribly, … a huge amount of food … I don’t even know how I ate it, but I ate 5000 (five thousand) calories and then … results was, gaining 80 pounds, from eating the high quality food
Remember, one tablespoon of peanut butter still does have 100 (a hundred) calories, even if it’s healthy for you
[3:43] As a simple rule, if your waistline is expanding, like more than 1/2” (half an inch) every single month, brother, you’re eating way too much
[3:51] FOUR! Don’t make your own program. Look, magazines suck, they’ll give you a workout routine like the following; they’ll say, you know, do ten push-ups and ten crunches and you, too, can get the body of your dreams
And that’s stupid
But, on the other hand, trying to combine 18 different training program programs into one super uber duber training program, to get 18x (times) the results, … is going to leave you high and dry
Most professionally-made, well-done programs are smart and made for a reason, they actually work. So, I’d advise all those that are starting out, and have no clue what they’re doing, to get whatever program … I’m not necessarily saying mine, I’m saying any program that seems smart and to follow through with it; something that has been tried and true
Now, I sound like a cocky assh-le because I say my programs work – but they do!
Both, you can see in the feedback and in the youtube videos, on facebook page, plus they’ve been field-tested with, about, a couple hundred clients so they work! Something I can say, perhaps, other fitness gurus can’t say
[4:40] but, sh-t, you can’t always follow what I’m saying … meaning that there’s a couple things that maybe you want that I can’t provide, such as, the most important for some individuals out there, I absolutely detest and I don’t support ‘calf training’, because I don’t believe that a body builder shtyle ‘diamond calf’ is all that attractive…
I like more: the aesthetic look, the athletic look of calves and not training them directly
But you might want body-building style calves so, brother, go elsewhere! I won’t be offended if you’re watching other video…
But train, and customize and follow a smart program
Don’t combine all of this random sh-t into one uber program. It won’t work
[5:18] If I could summarize shortly what I just said, in a nutshell, I’d give my 18 year old self the following advice:
1) Don’t cut your hair, despite what the ladies say. Your hair gives you power
2) Don’t be such a tool in the gym. Don’t train to the point of almost passing out. Don’t eat like you’re on ‘Epic Meal Time’ and don’t follow idiots in the gym
3) Subscribers, I want to hear from you what advice you give for a newcomer when they first starting to weight train so they can get results, and they can they be helped out by you, because we are a nation, and if you’re part of the nation, what the hell are you doing? It is free to subscribe. Go ahead and subscribe…