1.Talking too much

In every gym, there are people who go there only to talk about politics and mainstream gossip. Nothing wrong with that but don’t expect to progress when you don’t put in the effort. As they say, there’s a time and place for everything.

2.Drinking protein shakes

Most muscle maniacs suffer from protein OCD. Without a constant supply of protein, they feel like their muscle mass will evaporate in a matter of seconds. That’s why they always drink protein shakes. Believe it or not, that’s not necessary. The body does not go catabolic in an hour. It’s not that fragile. We are not as weak as the muscle magazines suggest. Save your protein for later – no need for distractions and frequent bathroom breaks.

3.Trying to impress the girls by lifting a lot of weight

One day, I was struggling with some miserable weight on the bench press when a bigger guy told me the following: “It does not matter how much you lift. Give yourself a break. Girls don’t really care.”

I told him: “Thank you.” (”fucker” was silently said in my mind)

Now, I know what he meant.

Don’t try to impress anybody with your lifts, especially girls. They don’t care at all. They care only about the way you look and your bank account. Do you think girls know the difference between 225lbs and 315lbs? To them, it’s all the same.

4.Training in front of mirrors

Mirrors are annoying. You should learn how to do every lift without looking in the mirror. Training is not Need For Speed, it’s real driving, and real drivers cannot see their cars from the outside.

5.Overwarming up

The goal of warming-up is to prepare the body and the mind for a battle.  If you do too much of it, you will lose precious energy. Don’t go overboard.

6.Using the equipment for crazy exercises

Occasionally, a gym hero tries to use the equipment for crazy stuff. Please, don’t be that person. Thank you.

7.Doing every exercise under the Sun

Many people think that gyms are amusement parks and try to play on every station. I am sorry, but you will get better results if you focus on a few things at a time.

8.Bench pressing without a spotter or safety pins

Many people in the gym are too ashamed to ask for a spot when they bench press. Very often this shame comes from the fact that the weight is relatively light.

I am almost sorry to inform you that nobody cares how much you bench press. Most people are too caught up in their own life to even notice. Ask for a spot. It’s not that hard.