NEVER DO HOME WORKOUTS LIKE THIS! | 10 Most Common Mistakes

Doing home workouts can seem like a bad idea to those who fear losing all of their muscle gains by training away from the gym. In this video, I’m going to show you that this is not something to be fearful of as long as you avoid these 10 most common home workout mistakes. In fact, it is possible to

what the hell are you doing jesse dude i’m doing floor pull-ups oh really i never thought about that before yeah they’re great make that the 11th biggest mistake but bro i’m getting jacked what’s up guys you’re cavalier athletenext. com so you’re working out at home and maybe you’re just a little bit panicked that your gains are going to go by the wayside because of it don’t worry about it as long as you’re not making some big home workout mistakes i want to cover those here for you to make sure that you’re avoiding them and most of all make sure that you’re getting nothing but gains no matter where it is that you’re training all right so the first big mistake here is to focus on what you don’t have as opposed to focusing on the opportunities you do have just by looking around you see i covered this in a recent video and you might be thinking look i train at home that means i don’t have dumbbells i don’t have a bench i don’t have a way to really train my back but you really do you see a lot of the substitutions for exercises are right there in front of you counter tops kitchen tables stairways doorways things right there in front of you that provide you with the opportunity to do the exercises that you thought you might have had to leave behind you at the gym when you start to realize that these are still in play then the games that you were hoping to make on those exercises are still in play too in a rush to compensate for the gym and the equipment that you don’t have access to anymore people tend to do mistake number two and that is they over compensate and choose a more difficult version of a bodyweight exercise that they actually really can’t handle that well i’ve gone into this in great detail before showcasing something as simple as the push-up look if you take the push-up and actually do it the way it’s supposed to be performed it becomes a hell of a lot harder and by that i mean chest all the way down to the ground and most importantly elbows all the way straight at the top meaning those last two to three inches and not just that actually squeezing every single repetition not just pushing off the ground but squeezing yourself off the ground and i don’t care if you could do a hundred repetitions of a push-up right now i guarantee if you do them this way slowly and deliberately you’re gonna only do maybe half as many but guess what they’re a lot more productive and when it comes to building muscle productiveness of the exercise and doing them right is what matters the most so now while mastering the basics is essential making sure that you’re not just focusing on the basics but focusing on exercise variety is critical if you want to see gains when you’re training at home you see exercise variety is what actually creates the overload because it applies a different stress to your body if you take the same example of the push-up if we started with a knee variation there it’s going to be rather simple and then just simply lifting the knees off the ground is a different version of the push-up but it has a different effect on the body and we can take it even further by doing something here called the archer this gives us a slightly different stress again not just for the sake of variety or for muscle confusion but actually because of the difference in overload that it creates and we can take it to the extreme where we actually do this decline push-up which is a much more difficult version but once again providing that extra stimulus that we need that extra kick to keep those muscle gains coming mistake number four actually relates to creating overload but not through the exercises but how you’re actually programming the exercises that you’re doing you see if you’re using fixed rep counts as your method of training when you’re using your own body weight or home training it’s a mistake most of the time you see if you take an exercise and say hey you’re going to do three sets of let’s say 20 pull-ups it may be perfect for you if that’s what you can actually do but what about the person that could actually do 35 in a set they’re going to be underserved by that prescription or what about the person that can only do five pull-ups in a set they’re not gonna be able to do what you just prescribed and that’s a big mistake so what you should do instead is instead of fixed rep counts focus more on training to failure on this specific day because that could actually vary from day to day and if you take failure as your guideline or even a rep or two within failure then you’re basically providing yourself with a number that’s actually accurate when it comes to creating the overload so if i took 20 reps as my failure point but meanwhile i actually performed the set and i was able to go beyond that to 25 or 26 keep going go to the 25 or 26 so that you know you’re taking yourself to the limit that’s necessary to create gains now if you do want to use a fixed rep count as your programming guideline here then you have to have another consideration and that’s something we actually did in a recent pull-up and push-up workout and that was the additional aspect of adding time over the top because even if i was underserved by a specific set if we’re going to repeat that again and again and again and again like we did in that workout then time becomes the great equalizer ultimately the repetitions that were done in the beginning that seemed maybe a little bit on the light side felt anything but light by the time it was over because of that condensed aspect that we’re getting from the time overlay mistake number five actually is maybe one of the reasons why home workouts get that subservient role when it comes to building muscle because a lot of people think that they just don’t work so well they may not if you focus on moves like this these are cardio moves these are not strength building moves if you want to build muscle you got to focus a little bit less on these cardio moves now look i like these and they belong in a proper conditioning program but a lot of times home workouts rely almost entirely on these movements it becomes more of a hit training effect than it does a strength building effect and what we need to do is focus more on those exercises that create that fatigue that we just talked about that failure that we just talked about within seconds not minutes i could do some of these exercises for minutes on end i can’t do a handstand push-up for minutes on end but that doesn’t mean i shouldn’t be doing them as a matter of fact it needs to be the focus of my training if i want to make those gains and the conditioning exercises while they still belong should not be the main focus of what you’re trying to do mistake number six should be an obvious one but it’s forgetting to train your back now look i get it that your options might seem limited at first glance but i just showed you in the beginning of the video that there’s a lot of things you can do actually just looking around your surroundings like using a table you could actually just take a door and you can knock out your pull-ups whether you’re grabbing onto the frame itself or the door itself but remember if you’re going to the door make sure you prop something up under the door so you’re not pulling down on those hinges i’m not gonna be responsible for broken doors the fact is though guys your back is one of the biggest areas of your entire body and it needs a great deal of attention forgetting to train it just because you don’t have the obvious options at your disposal doesn’t make it acceptable and we all know that for 15 bucks you can actually just