The Top 5 Training Mistakes Killing Your Gains (And What to Do Instead)
If you’re hitting the gym consistently but not seeing the progress you expected, you’re not alone. Many lifters—especially beginners and intermediates—unknowingly sabotage their own progress with a few critical missteps.
In this episode of the Choose Hard Podcast, Cody McBroom breaks down the five biggest training mistakes that keep people spinning their wheels in the gym. As a father, sports nutritionist, and founder of Tailored Coaching Method, Cody has helped thousands of everyday people transform their bodies. And in this article, we’re going to walk you through each mistake, the science behind it, and exactly how to fix it.
Let’s get into it.
Mistake #1: Not Properly Gauging or Maximizing Your Effort
This one’s first for a reason: if you’re not training hard enough, nothing else matters.
Too many people either think they’re pushing themselves in the gym, or simply don’t know how to measure effort properly. The reality? You’re probably leaving a lot in the tank.
Many lifters don’t understand what “training to failure” or “high intensity” really means. They stop when it gets uncomfortable—not when they actually reach mechanical failure. And there’s a big difference between the two.
How to Fix It:
Use the RIR (Reps In Reserve) or RPE (Rate of Perceived Exertion) scale to measure your intensity. For muscle growth, the goal is to train to within 0–2 reps of failure on most working sets. That means finishing a set knowing you could only do one or two more reps—if any.
“If you’re not close to failure, you’re not growing. It’s that simple.”
Start filming your lifts to review your performance objectively, or use a descending RIR model:
- Set 1: 3 RIR
- Set 2: 2 RIR
- Set 3: 1 RIR
- Set 4: 0 RIR (to failure)
If you’re doing dumbbell lateral raises, push until your form breaks down. If it’s a barbell squat, maybe you stop at 1 RIR for safety. The point is: effort drives adaptation. No amount of fancy programming will work if you’re not pushing your limits.
Whether you’re doing heavy barbell squats or lateral raises, intensity drives growth. Don’t cheat yourself by coasting through sets.
Mistake #2: Ignoring Exercise Order
Most lifters treat their workout like a checklist: just get through the exercises. But there’s a reason intelligent programs are sequenced—and it directly impacts your performance and results.
Why It Matters:
Exercise order affects:
- Load lifted
- Volume accumulated
- Fatigue levels
- Injury risk
If you’re putting your most demanding lift at the end of your workout, you’re doing it wrong. You’re lifting less weight, accumulating less total volume, and increasing your risk of sloppy form or injury.
Think about trying to barbell squat after 5 other exercises. You’re pre-fatigued, mentally checked out, and your form is compromised. That’s not how you hit PRs or build muscle.
The Ideal Order:
- Primer/Activation Work: Mobility drills, activation movements, or neural prep (e.g., med ball slams)
- Primary Compound Lift: Your heaviest, most demanding exercise of the session
- Accessory Exercises: Bulgarian split squats, RDLs, etc.
- Isolation Work: Machines or cables targeting specific muscles
- Metabolic Finishers: Optional conditioning or pump work
When you organize your workout this way, you maximize strength, power output, and hypertrophy potential. Plus, you reduce injury risk by hitting your most technical lifts when you’re freshest.
Moving your leg press from the start to the end of your workout drops performance, increases injury risk, and reduces hypertrophy stimulus. Respect the sequence.
Mistake #3: Not Aligning Training Volume with Experience Level
Volume matters. But more isn’t always better—especially if your training age doesn’t match the workload.
Beginners often get hyped about fitness and jump into programs with six training days per week and 20+ sets per muscle group. That’s a recipe for burnout, injury, or plateaus.
The Fix:
Use a volume ramp-up strategy based on your lifting experience:
- Beginners: ~10 sets per muscle group per week
- Intermediates: 12–18 sets/week
- Advanced: May increase to 20+ sets/week
But here’s the nuance: once you become more advanced, you’ll actually need less volume, not more.
Why? Because:
- Your loads are heavier
- Your execution is sharper
- Each set produces more stimulus
- Recovery demands increase
More efficient training = more fatigue per set. That means your nervous system, joints, and recovery systems take a bigger hit. Adding more volume can tip the balance and lead to regression instead of growth.
Track your sets, reps, and performance. Are you progressing? Great. If not, don’t assume you need more. It might be time to optimize, not add.
“Your program should evolve with your skill. Training harder doesn’t always mean doing more.”
Mistake #4: Program Hopping
This one’s a silent killer. Changing programs every couple weeks feels exciting—but it’s the fastest way to not progress.
Whether it’s boredom, influencer workouts, or chasing the next “hack,” program hopping kills momentum. You never give your body time to adapt to the specific stress you’re trying to impose.
Why Program Hopping Fails:
- No chance to master technique
- No progressive overload
- No adaptation to specific stressors
What to Do Instead:
Stick with your program for 3–4 weeks minimum (ideally 8–12+). Keep your primary lifts consistent and adjust reps, sets, or load to progress over time. Save novelty for accessories if needed.
Let your program breathe. Repeating movements allows you to:
- Improve technique
- Build neural efficiency
- Track tangible progress
When you give your body enough time with a movement, you create the consistency required for real hypertrophy. It’s not glamorous, but it’s how strength is built.
“Results come from repetition. Advanced lifters aren’t chasing variety—they’re chasing mastery.”
When you stay consistent, your body adapts. That’s when the real transformation starts.
Mistake #5: Relying Too Much on Group Fitness
Group fitness isn’t bad—in fact, it’s a great entry point for many. But if you’re still doing the same class months or years later, and wondering why your physique hasn’t changed, it might be time to pivot.
Why Group Fitness Often Falls Short:
- Generic programming
- Lack of load progression
- Everyone does the same workout regardless of size, skill, or goals
You can’t out-train a one-size-fits-all workout forever. At some point, you need individualized training that:
- Scales load based on your strength
- Tracks and progresses over time
- Targets specific weaknesses and goals
What to Do:
Use group fitness to build consistency, but don’t stay stuck there. Graduate to a structured training plan tailored to your needs—like the ones inside The Tailored Trainer.
“Group fitness is great to get moving. But real change? That requires strategy.”
Final Thoughts: Train Smart, Not Just Hard
There’s no shortage of people working hard in the gym. But hard work without direction leads to frustration. If you want to transform your body, you need:
- High-effort training sessions that push near failure
- Smart program sequencing and progression
- Volume scaled to your level and recovery
- Consistency and exercise mastery
- A plan tailored to you
It’s not just about working out—it’s about training with purpose.
If you’re tired of guessing, hopping from program to program, or watching your effort go unrewarded, it’s time to make a change. Apply for coaching or subscribe to The Tailored Trainer to follow structured, science-backed plans that evolve with you.
You can gain more expert fitness and nutrition guidance by subscribing to the Choose Hard Podcast on YouTube, Spotify or Apple!
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