I have made several mistakes over the years in building muscle that I regret, and today I am sharing them with you. I am going to discuss my 16 biggest regrets that I made both in the gym and in the kitchen, in my quest to build muscle and get rid of fat. I started my journey of not wanting to be a skinny kid when I was around 13 years old. I trained alongside my older brother and tried to copy the exercises and workouts that he was doing. Along the way I learned some important lessons and ended up paying the price. Today, I am going to share with you some of the ones that I really wish I could go back and change. If I had had this video available to me as a teenager and in my twenties, I feel like I would have a much different physique today and fewer physical issues that came from poor training and upbringing. As a physical therapist, it starts with being able to take my current knowledge and forgive myself for simply not knowing what I already know today. For example, when I first started training, I would open up bodybuilding magazines and try to follow the 30-40 set routines and workouts of bodybuilders like Shawn Ray. Along the way, I would experience joint pain and discomfort from performing the exercises incorrectly and doing them with insane amounts of unnecessary volume. Not looking like the models in those magazines, led me to experience very different results than I expected from just looking at their pictures and not knowing the whole story. I was also pretty naive when it came to nutrition and supplementation. I thought, for example, that all oatmeal was created equal. This couldn’t be further from the truth. My early days of eating Quaker Maple Oatmeal with brown sugar in packets led me to consume a lot of sugar and get little benefit. Regular slow-cooked oatmeal didn’t have a single gram of sugar. Only with education was I able to identify that and make the change that would lead me to lower body fat levels and a more defined physique. I also made a lot of mistakes by performing exercises that I probably shouldn’t have. Years of damage were done in a short period of time by performing strength-based exercises without properly addressing my flat feet. Poor biomechanics and form on exercises led to rapid deterioration of my knees, which still affects me to this day. I often overlooked the benefits of progressive overload in my training. This was especially true in my bodyweight exercises and calisthenics. Instead of opting for more overload in the form of a harder variation of a common exercise, I would simply try to build more muscle by adding more and more reps. This was a mistake I learned later in life, but it has paid huge dividends since I corrected it. Nutrition has always been a struggle for me. I went from not caring enough to caring too much and becoming almost obsessive about what I put in my mouth. In previous videos I discussed how I became fat phobic and avoided almost all dietary fats. Here I discuss the inflexibility I had working in the professional baseball environment and finding myself on the road with very few healthy nutrition options available to me, at least not cheaply. I also discuss my lack of attention to the value of eccentric exercises, especially pulling exercises. It's not hard to remember to lower the rep slowly on a pushing exercise like the bench press. This is often a built-in automatic protection mechanism that keeps you safe under heavy loads. However, on pulling exercises, the weight tends to roll away from you. It's easy to forget to lower it slowly, and because of that, you miss out on one of the biggest stimuli for muscle growth and gains. Speaking of lost gains, it's easy to do so when you're training through pain. I made the mistake of trying to train through pain instead of avoiding it. There's a big distinction between the two. If you want to continue building muscle quickly, you need to respect when something isn't right in your body and find a way to keep training without continuing to irritate inflammation in your joints or injure your muscles. My personal battle with a shoulder injury took longer than I would like due to originally trying to keep performing the same exercises that were causing pain and discomfort. For this and other muscle building mistakes I regret making, be sure to check out the full video. If you haven't, remember to subscribe to our channel via the link below. Build Muscle in 90 Days - https://athleanx.com/espanol Subscribe to this channel here - /athleanxespañol