5 Mistakes That DESTROY Your Lifting Warm-up

Want to have a more effective and efficient warm-up? Avoid these mistakes.

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This ONE Subtle Mistake is Ruining Your Lifts

How do you make sure your upcoming lift is successful? There's one mistake people make before even starting the lift, and here's how to avoid it.

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Lifting Notation: Reps are Always Second

(A Blast from the Past article originally posted on 11/20/18)

You train - you don't exercise. And because you train, you keep a training journal. You record your warm-ups and your work sets, but one thing that keeps tripping you up is the notation. You can never remember which comes first . . . sets? Reps? Weights?

Let's talk a bit about this. Generally, there are two methods of notating your training: "sets x reps" and "weight x reps x sets." Thus, if your program calls for you to squat 3 sets of 5 reps, you'll probably see "3 x 5" in your program, and when you record your work sets in your journal, you'll write "165 x 5 x 3" (if you squatted 165 lbs, for example).

You'll notice that the order of "reps" vs "sets" gets reversed in the two methods, and this is what throws people off. With that in mind, allow me to suggest a rule that might help you keep things straight: Reps are always second.

For example, if you see "4 x 6," you'll know that it means 4 sets of 6 reps since 6 is the second number, and reps are always second. Likewise, if you write "145 x 6 x 4" for your squat workout, you're indicating that you squatted 145 for 4 sets of 6 reps since - again - 6 is the second number, and . . . reps are always second. In this case, you call on your grade school skills and use context clues to determine that 145 lbs must be the weight and 4 must be the number of sets . . . since squatting 4 lbs for 145 sets is just plain ridiculous.

Hope this helps!

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Squat Mistakes Every New Lifter Makes

You're trying to squat correctly, but this happens. Here's what to do about it.

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When to Start Lifting Weights (and why THIS is the WORST idea)

When should you start training? Specifically, what day of the week should you start on? And what's the WORST possible thing to do?

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Things You Should NEVER Do

(This article was originally published on Starting Strength on 12/28/21.)

Here are a few training-related situations that you should try to avoid. At all costs. Watch out, now.

1. NEVER train when injured.
If you’ve pulled your right hamstring, for instance, it doesn’t matter that we can modify training to deal with this and help the healing process along. It doesn’t matter that you can still make excellent progress on - at the very least - your upper body lifts, and it doesn’t matter that you have three other perfectly usable limbs with which you can train (you know - your right leg and your two arms). Just don’t do it. Never do it. You might start to develop the inclination and ability to make progress in the face of adversity. This would be Bad.

Instead, just rest. Stay home. Get weaker. Mmmm . . . weaker. Sounds delicious.

(Oh, and definitely don’t read the excellent article - A Clarification on Training Through Injuries - by John Petrizzo.)

2. NEVER train when tired.
If it’s early, and you’re still sleepy, hit the snooze. If it’s after work, and you’re exhausted, head on home for a drink. It’s just one workout. It probably won’t become a habit. Besides, we live in a very physical society these days - you’ll probably get a nice training effect from mowing your lawn on Saturday with your self-propelled or riding mower. It’ll be fine. 

3. NEVER train if your MD, PT, PA, chiro, masseuse, dentist, mechanic, dog walker, hair stylist, relative, or barista tells you that you shouldn’t be lifting weights . . .
. . . especially if they tell you that “you don’t need to be lifting those heavy weights!” These people have an intimate understanding of your goals, your training history, and what goes on in the weight room when you train, so always pay attention to them. Also, these people are your masters. Do what they say. That’s why they pay you . . . wait . . . no, nevermind. Do not think, talk to others, evaluate, and then make a decision for yourself. You might start to develop an independent spirit. Self-reliance, even! This would be Bad.

4. NEVER perform the Olympic lifts if you’re over 40.
Old farts like you die every day doing these lifts! What were you thinking?! Don’t you know these lifts have to be performed with absolute perfection?! Arm pull? Death. Less-than-optimal rack position? Death again. Just not very explosive in general? Death to you and your progeny! 

You thought you could approach these lifts like a sensible human being - learning the lifts with the help of a coach, practicing the lifts, and then deciding whether or not you want to keep doing them?! Sheer idiocy. Good heavens - you might even enjoy the process and improve over time! How dare you.

We hope these words of wisdom help you in your journey to NEVER get stronger and live better. 

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?