Gym Mistakes That WRECK Your Joints (I Wish I Knew This Sooner)
video description
Date: 2025-05-31
Related videos
Comments and reviews: 20
AleksandarDinkov
Very informative video, especially acknowledging scientific studies! However, they are a few things that need to be expanded upon (both positive/negative):
1) For sumo deadlift long arms and long trunks are still favourable (think powerlifters. Regardless of anatomy Max can still work on his ankle mobility (i. e. everyone was able to squat the same way as toddlers; a lot of Asian people still do irrespectively of their anatomy due to eating in a squatted position 3xDay. Stepping on plates does not solve the problem but walks away from it, not to mention if Max goes for his 1RM squat is he going to be wasting time and possibly safety to step on plates every time he has a lot of weight on his back Branden can simply get his hips lower and maintain a more horizontal (instead of vertical) torso angle. Adding plates, once again, does not face the problem but just walks around it
2) Very good correction there, proper coaching cues and everything! Awesome prehab exercise examples as well! Just for the lat pull down, I’d consider keeping the shoulders contracted to develop scapular and rotator muscles isometrically, which then means less prehab might be required, in oppose to fully relaxing the shoulder blades.
3) Regardless of joint position, connective tissue (i. e. tendons/ligaments) can adapt & get stronger with progressive overload (basic physiology. Further issues can be sorted by isometric and eccentric training for more specific adaptations. Stress from reps wouldn’t build up as much if weight is optimal. Still good to change grips for various pennation angles, but that’s not your issue.
4) Strains can happen due to lack of deload weeks, which could have been mentioned here. But I agree with what you’re trying to get at! However, is it the forced progressive overload that caused your wife the injury or being dehydrated, tired, not appropriately warmed up, potentially not bracing enough or activating the glutes (usually why lower back injuries happen when form is sufficient) Both groups build muscle (reps vs weight, but more reps are equally as dangerous as more weight as the muscles still get to the same fatigued state (similar results similar risks here.
5) Ronnie Coleman took loads of PEDs and tried to push himself all the time so that is possibly why his body is now destroyed. But yes, changing exercises (different pennation angle) is once again an awesome plan. Fully support you here!
Not trying to push you down, I can tell you have put a lot of effort for this video so well done for that! Just wanted to mention some consideration as someone who used to have the same opinion. More can always be learned (I’m sure you’ll agree since you’re a smart lad, things are not as simple as they might seem with joint pain though; that is what I’m trying to get at here.
reply
Very informative video, especially acknowledging scientific studies! However, they are a few things that need to be expanded upon (both positive/negative):
1) For sumo deadlift long arms and long trunks are still favourable (think powerlifters. Regardless of anatomy Max can still work on his ankle mobility (i. e. everyone was able to squat the same way as toddlers; a lot of Asian people still do irrespectively of their anatomy due to eating in a squatted position 3xDay. Stepping on plates does not solve the problem but walks away from it, not to mention if Max goes for his 1RM squat is he going to be wasting time and possibly safety to step on plates every time he has a lot of weight on his back Branden can simply get his hips lower and maintain a more horizontal (instead of vertical) torso angle. Adding plates, once again, does not face the problem but just walks around it
2) Very good correction there, proper coaching cues and everything! Awesome prehab exercise examples as well! Just for the lat pull down, I’d consider keeping the shoulders contracted to develop scapular and rotator muscles isometrically, which then means less prehab might be required, in oppose to fully relaxing the shoulder blades.
3) Regardless of joint position, connective tissue (i. e. tendons/ligaments) can adapt & get stronger with progressive overload (basic physiology. Further issues can be sorted by isometric and eccentric training for more specific adaptations. Stress from reps wouldn’t build up as much if weight is optimal. Still good to change grips for various pennation angles, but that’s not your issue.
4) Strains can happen due to lack of deload weeks, which could have been mentioned here. But I agree with what you’re trying to get at! However, is it the forced progressive overload that caused your wife the injury or being dehydrated, tired, not appropriately warmed up, potentially not bracing enough or activating the glutes (usually why lower back injuries happen when form is sufficient) Both groups build muscle (reps vs weight, but more reps are equally as dangerous as more weight as the muscles still get to the same fatigued state (similar results similar risks here.
5) Ronnie Coleman took loads of PEDs and tried to push himself all the time so that is possibly why his body is now destroyed. But yes, changing exercises (different pennation angle) is once again an awesome plan. Fully support you here!
Not trying to push you down, I can tell you have put a lot of effort for this video so well done for that! Just wanted to mention some consideration as someone who used to have the same opinion. More can always be learned (I’m sure you’ll agree since you’re a smart lad, things are not as simple as they might seem with joint pain though; that is what I’m trying to get at here.
reply
Voidermusic
I don't think people are limited by their body structure. If you can't go into a deep squat because of impingement or fall back when you attempt it, these are clear signs that something is wrong with your body. And you shouldn't just swipe it away with ahh, that's just because of my bone structure. No, it's a loss of mobility, a muscular dysbalance, too much tension in muscles that shouldn't do the job - muscles that try to compensate because your actual muscles for this job let them take over and are underdeveloped. This can happen when the body comes up with compensatory patterns in order to make up for its shortcomings if people train wrong right from the start, or even walk around with those CP's because they had some (even seemingly light) injury during their childhood that altered the body's biomechanic. Zac Cupples has tons of great videos on these subjects, I'd recommend them to everyone. Go educate yourself and master your biomechanical fundamentals before you focus solely on maximizing muscle size, if you want to stay healthy long term.
reply
I don't think people are limited by their body structure. If you can't go into a deep squat because of impingement or fall back when you attempt it, these are clear signs that something is wrong with your body. And you shouldn't just swipe it away with ahh, that's just because of my bone structure. No, it's a loss of mobility, a muscular dysbalance, too much tension in muscles that shouldn't do the job - muscles that try to compensate because your actual muscles for this job let them take over and are underdeveloped. This can happen when the body comes up with compensatory patterns in order to make up for its shortcomings if people train wrong right from the start, or even walk around with those CP's because they had some (even seemingly light) injury during their childhood that altered the body's biomechanic. Zac Cupples has tons of great videos on these subjects, I'd recommend them to everyone. Go educate yourself and master your biomechanical fundamentals before you focus solely on maximizing muscle size, if you want to stay healthy long term.
reply
LuZu_
Wall slides aren’t going to pull your shoulder back and stop slouching.
You can learn how to retract your shoulder through exercises, through lengthening and shortening of these muscles. But, forward head and shoulders are because of compression in the front and back of the ribcage pulling us forward.
Better rehab would be thinking about ability to move the shoulder blade smoothly while working on ribcage mobility - breathwork to release muscles that are restricting your ribcage movement.
Lie on your belly, then hold your upper body up using your forearms (elbows in line with shoulders and arms 45deg, not straight forward) Think about stretching the top of the back of your shirt as far as possible while keeping your shoulder blades from hiking up. deep breathes will expand the front and back of upper ribcage. Straight arm pulldows are also great for expansion, front and back. Still, follow his rowing advice.
reply
Wall slides aren’t going to pull your shoulder back and stop slouching.
You can learn how to retract your shoulder through exercises, through lengthening and shortening of these muscles. But, forward head and shoulders are because of compression in the front and back of the ribcage pulling us forward.
Better rehab would be thinking about ability to move the shoulder blade smoothly while working on ribcage mobility - breathwork to release muscles that are restricting your ribcage movement.
Lie on your belly, then hold your upper body up using your forearms (elbows in line with shoulders and arms 45deg, not straight forward) Think about stretching the top of the back of your shirt as far as possible while keeping your shoulder blades from hiking up. deep breathes will expand the front and back of upper ribcage. Straight arm pulldows are also great for expansion, front and back. Still, follow his rowing advice.
reply
IzazovDuha
a friend once told me you’ll waste years chasing a mediocre physique if you never figure out how to actually train eat and boost testosterone the right way
i didn’t really get what he meant at the time but a few months ago he sent me a pdf version of a banned book called banned spartan rituals i was skeptical at first but after reading it something shifted i couldn’t stop thinking about everything i’d been doing wrong and why nothing ever seemed to click
that book didn’t give me motivation it gave me a wake up call since then i’ve been more focused more disciplined and finally started seeing results that actually feel real
it’s not for everyone but if you feel like you’ve been stuck for too long spinning your wheels you owe it to yourself to go find it and at least see what’s inside
reply
a friend once told me you’ll waste years chasing a mediocre physique if you never figure out how to actually train eat and boost testosterone the right way
i didn’t really get what he meant at the time but a few months ago he sent me a pdf version of a banned book called banned spartan rituals i was skeptical at first but after reading it something shifted i couldn’t stop thinking about everything i’d been doing wrong and why nothing ever seemed to click
that book didn’t give me motivation it gave me a wake up call since then i’ve been more focused more disciplined and finally started seeing results that actually feel real
it’s not for everyone but if you feel like you’ve been stuck for too long spinning your wheels you owe it to yourself to go find it and at least see what’s inside
reply
jeremy_ethier
Thank you, Jeremy for such useful suggestions for progressive overload. Any suggestions for bicep tendonitis My right bicep has had the tendonitis for about 3 months now (if you are doing a hammer curl my tendonitis is on the top right where the elbow hinges on the upward motion) it's not getting any worse but it's not getting any better I am right-handed I am also a dental hygienist so I use my right hand at work all day long. I've been doing voodoo flossing for the past couple weeks and higher reps of lower mmer curls, I've tried dry needling with no success. And it's really affecting my strength training. I was talking with a gentleman at the gym and he did BPC-157 collagen peptide injections in his stomach for 1month and it cured his by bicep tendonitis.
Any suggestions are greatly appreciated
reply
Thank you, Jeremy for such useful suggestions for progressive overload. Any suggestions for bicep tendonitis My right bicep has had the tendonitis for about 3 months now (if you are doing a hammer curl my tendonitis is on the top right where the elbow hinges on the upward motion) it's not getting any worse but it's not getting any better I am right-handed I am also a dental hygienist so I use my right hand at work all day long. I've been doing voodoo flossing for the past couple weeks and higher reps of lower mmer curls, I've tried dry needling with no success. And it's really affecting my strength training. I was talking with a gentleman at the gym and he did BPC-157 collagen peptide injections in his stomach for 1month and it cured his by bicep tendonitis.
Any suggestions are greatly appreciated
reply
jeremy_ethier
'57 y/o have history of 3 out of 5 herniated lumbar discs, had to change up certain exercises particularly leg work. Seated extensions horrendous on low back as well as seated leg presses, instead i do more lunges with a dumbell, I also do step ups with a dumbell with a 16 step block these exercises require not only strength but also balance, as we get older we want to be able to be strong and practical ie leg strength = better mountain bike rides, more endurance and balance during family hikes, less back pain fighting through some discomfort is part of human life, but for us over 50 we need to know the difference between discomfort and what can lead to a potential injury and loss of training time, time is precious and us Gen Xers know that very well!
reply
'57 y/o have history of 3 out of 5 herniated lumbar discs, had to change up certain exercises particularly leg work. Seated extensions horrendous on low back as well as seated leg presses, instead i do more lunges with a dumbell, I also do step ups with a dumbell with a 16 step block these exercises require not only strength but also balance, as we get older we want to be able to be strong and practical ie leg strength = better mountain bike rides, more endurance and balance during family hikes, less back pain fighting through some discomfort is part of human life, but for us over 50 we need to know the difference between discomfort and what can lead to a potential injury and loss of training time, time is precious and us Gen Xers know that very well!
reply
jeremy_ethier
'57 y/o have history of 3 out of 5 herniated lumbar discs, had to change up certain exercises particularly leg work. Seated extensions horrendous on low back as well as seated leg presses, instead i do more lunges with a dumbell, I also do step ups with a dumbell with a 16 step block these exercises require not only strength but also balance, as we get older we want to be able to be strong and practical ie leg strength = better mountain bike rides, more endurance and balance during family hikes, less back pain fighting through some discomfort is part of human life, but for us over 50 we need to know the difference between discomfort and what can lead to a potential injury and loss of training time, time is precious and us Gen Xers know that very well!
reply
'57 y/o have history of 3 out of 5 herniated lumbar discs, had to change up certain exercises particularly leg work. Seated extensions horrendous on low back as well as seated leg presses, instead i do more lunges with a dumbell, I also do step ups with a dumbell with a 16 step block these exercises require not only strength but also balance, as we get older we want to be able to be strong and practical ie leg strength = better mountain bike rides, more endurance and balance during family hikes, less back pain fighting through some discomfort is part of human life, but for us over 50 we need to know the difference between discomfort and what can lead to a potential injury and loss of training time, time is precious and us Gen Xers know that very well!
reply
jeremy_ethier
'57 y/o have history of 3 out of 5 herniated lumbar discs, had to change up certain exercises particularly leg work. Seated extensions horrendous on low back as well as seated leg presses, instead i do more lunges with a dumbell, I also do step ups with a dumbell with a 16 step block these exercises require not only strength but also balance, as we get older we want to be able to be strong and practical ie leg strength = better mountain bike rides, more endurance and balance during family hikes, less back pain fighting through some discomfort is part of human life, but for us over 50 we need to know the difference between discomfort and what can lead to a potential injury and loss of training time, time is precious and us Gen Xers know that very well!
reply
'57 y/o have history of 3 out of 5 herniated lumbar discs, had to change up certain exercises particularly leg work. Seated extensions horrendous on low back as well as seated leg presses, instead i do more lunges with a dumbell, I also do step ups with a dumbell with a 16 step block these exercises require not only strength but also balance, as we get older we want to be able to be strong and practical ie leg strength = better mountain bike rides, more endurance and balance during family hikes, less back pain fighting through some discomfort is part of human life, but for us over 50 we need to know the difference between discomfort and what can lead to a potential injury and loss of training time, time is precious and us Gen Xers know that very well!
reply
jeremy_ethier
'57 y/o have history of 3 out of 5 herniated lumbar discs, had to change up certain exercises particularly leg work. Seated extensions horrendous on low back as well as seated leg presses, instead i do more lunges with a dumbell, I also do step ups with a dumbell with a 16 step block these exercises require not only strength but also balance, as we get older we want to be able to be strong and practical ie leg strength = better mountain bike rides, more endurance and balance during family hikes, less back pain fighting through some discomfort is part of human life, but for us over 50 we need to know the difference between discomfort and what can lead to a potential injury and loss of training time, time is precious and us Gen Xers know that very well!
reply
'57 y/o have history of 3 out of 5 herniated lumbar discs, had to change up certain exercises particularly leg work. Seated extensions horrendous on low back as well as seated leg presses, instead i do more lunges with a dumbell, I also do step ups with a dumbell with a 16 step block these exercises require not only strength but also balance, as we get older we want to be able to be strong and practical ie leg strength = better mountain bike rides, more endurance and balance during family hikes, less back pain fighting through some discomfort is part of human life, but for us over 50 we need to know the difference between discomfort and what can lead to a potential injury and loss of training time, time is precious and us Gen Xers know that very well!
reply
justin-um2dc
Just seeking advice or comments but. I am 5’7 150lbs and trying to get lean down to 145. I am looking for more definition which is the reason for the cut. I use MyFitnessPal and track my macros everyday which is a goal of 170grams of protein 240grams of carbs and 60grams of fat. I mainly reach 140-160 grams of protein a day and I eat 0. 66 cups of rice a day which amounts to 80 grams of carbs and 340 calories. I try to get as much veggies a day with my meals. I try for 10, 000 steps a day plus I’m training for a marathon in October so I run 3x a week. My main sources of protein are eggs, chicken and tuna/salmon. I eat a protein bar of 20g protein and whey protein of 25g to help me reach my protein goal. How am I doing. I train 4x ppl arnold
reply
Just seeking advice or comments but. I am 5’7 150lbs and trying to get lean down to 145. I am looking for more definition which is the reason for the cut. I use MyFitnessPal and track my macros everyday which is a goal of 170grams of protein 240grams of carbs and 60grams of fat. I mainly reach 140-160 grams of protein a day and I eat 0. 66 cups of rice a day which amounts to 80 grams of carbs and 340 calories. I try to get as much veggies a day with my meals. I try for 10, 000 steps a day plus I’m training for a marathon in October so I run 3x a week. My main sources of protein are eggs, chicken and tuna/salmon. I eat a protein bar of 20g protein and whey protein of 25g to help me reach my protein goal. How am I doing. I train 4x ppl arnold
reply
PowerBuilder101
Thanks, the Ronnie Coleman example is an eye opener - the strong shot gun pop scares me, I'm hearing that in my arms after bench press, when ever I straighten up my arm, there's a loud popping sound because of forcing the muscles to failure all the time even if it's not recovered. I also always think that every week you should increase weight if not your a failure or a puy. But I'm WRONG. Slow and steady progression with perfected proper form wins the race and it's the best. Your muscles don't care or know about the weight you are lifting. It only cares about intensity. Only the ego cares about the weight. My arm healed after I rested and lowered the weight. Cheers!
reply
Thanks, the Ronnie Coleman example is an eye opener - the strong shot gun pop scares me, I'm hearing that in my arms after bench press, when ever I straighten up my arm, there's a loud popping sound because of forcing the muscles to failure all the time even if it's not recovered. I also always think that every week you should increase weight if not your a failure or a puy. But I'm WRONG. Slow and steady progression with perfected proper form wins the race and it's the best. Your muscles don't care or know about the weight you are lifting. It only cares about intensity. Only the ego cares about the weight. My arm healed after I rested and lowered the weight. Cheers!
reply
juicestinn
This was super insightful. I have already started to make adjustments as I have long femurs and really angled elbows, and have been managing elbow, back, and knee pain consistently. Wish I would have found this sooner, but incorporating more of this into my work outs. Some additional advice that has helped me a lot is listen to your body and take breaks when your joints are telling you to or even before. A week off here or there would have been massive in avoiding some injuries throughout my lifting journey that set me back a long time. Also, stretch as much as you can, I hated it for a long time but once it pays off you will never stop.
reply
This was super insightful. I have already started to make adjustments as I have long femurs and really angled elbows, and have been managing elbow, back, and knee pain consistently. Wish I would have found this sooner, but incorporating more of this into my work outs. Some additional advice that has helped me a lot is listen to your body and take breaks when your joints are telling you to or even before. A week off here or there would have been massive in avoiding some injuries throughout my lifting journey that set me back a long time. Also, stretch as much as you can, I hated it for a long time but once it pays off you will never stop.
reply
irishmick6709
At 72, I couldn't care less about so- called progression. I've already achieved what I wanted from all the exercise I've done over the decades. Gym life is long over for me. Now I concentrate on calisthenics and purely functional movements like farmer's walks, boulder carries, presses, and bent pulls, body squats. I challenge myself often, never miss a day, and have no aches or pains. I go with what makes me feel good and I only compete with myself. Every so often I'll achieve a new PB, but it's not a big deal to me, as long as I work hard and enjoy it. It's pull day today!
reply
At 72, I couldn't care less about so- called progression. I've already achieved what I wanted from all the exercise I've done over the decades. Gym life is long over for me. Now I concentrate on calisthenics and purely functional movements like farmer's walks, boulder carries, presses, and bent pulls, body squats. I challenge myself often, never miss a day, and have no aches or pains. I go with what makes me feel good and I only compete with myself. Every so often I'll achieve a new PB, but it's not a big deal to me, as long as I work hard and enjoy it. It's pull day today!
reply
cannafarmer
If you get big and strong it protects your joints. I have crohns so it melts my whole body, my knee blew out just walking so i got up to 200 lbs of muscle at about 15% bf and i feel 98% better, still arthritis but not nearly as bad and i went from unable to walk to doing heavy dumbell lunges. Strength training is a miracle. Besides my spine it doesnt help there no idea what to do with that its just a ton of pain to bend over at all for years and years. Work is agony ebery day, sleep is agony because of my spine. My back goes numb and burns badly every day
reply
If you get big and strong it protects your joints. I have crohns so it melts my whole body, my knee blew out just walking so i got up to 200 lbs of muscle at about 15% bf and i feel 98% better, still arthritis but not nearly as bad and i went from unable to walk to doing heavy dumbell lunges. Strength training is a miracle. Besides my spine it doesnt help there no idea what to do with that its just a ton of pain to bend over at all for years and years. Work is agony ebery day, sleep is agony because of my spine. My back goes numb and burns badly every day
reply
samsmom400
You have some good information, but I have to turn you off. You talk WAAAAY to fast, there's no pauses, and I was just distracted with the thought of wondering if you were ever going to swallow the spit in your mouth. Slow down! Pausing while speaking is NEEDED for the listener. If you have something worthwhile to say, people will stay and listen. If people need to listen to you at a faster rate, they can change the settings. Even at a faster rate, people STILL need the pauses.
reply
You have some good information, but I have to turn you off. You talk WAAAAY to fast, there's no pauses, and I was just distracted with the thought of wondering if you were ever going to swallow the spit in your mouth. Slow down! Pausing while speaking is NEEDED for the listener. If you have something worthwhile to say, people will stay and listen. If people need to listen to you at a faster rate, they can change the settings. Even at a faster rate, people STILL need the pauses.
reply
wubalubadubdub80
I wish I knew this when younger. Now I stop ever so slightly short of locking out knees or elbows on all exercises. Neutral grip exercises and good form in my 40s is more important than ever. If any movement doesn't feel good stop imediately. 1 loaded rep can cause injury and time out. There is a lot more to lifting than people think generally. Another is bullet proof your forearms. For me that is grippers, flexibar, finger bands, wrist weight exercise and T and Y poses
reply
I wish I knew this when younger. Now I stop ever so slightly short of locking out knees or elbows on all exercises. Neutral grip exercises and good form in my 40s is more important than ever. If any movement doesn't feel good stop imediately. 1 loaded rep can cause injury and time out. There is a lot more to lifting than people think generally. Another is bullet proof your forearms. For me that is grippers, flexibar, finger bands, wrist weight exercise and T and Y poses
reply
jeremy_ethier
As a short person, there are quite a few machines I cannot use because they do not come in for my size. Any machine that requires forearms to touch pads is a no no. And a quad machine is always set to the minimum seat setting but my butt still does not touch the back of the seat. It is annoying. But gotta do with what I can. Bicep curl machine is also a no since there is no setting where I can bend my arms without having to move my elbows. Just no stability whatsoever.
reply
As a short person, there are quite a few machines I cannot use because they do not come in for my size. Any machine that requires forearms to touch pads is a no no. And a quad machine is always set to the minimum seat setting but my butt still does not touch the back of the seat. It is annoying. But gotta do with what I can. Bicep curl machine is also a no since there is no setting where I can bend my arms without having to move my elbows. Just no stability whatsoever.
reply
aireasthompson3509
I really appreciate these technique and planning videos you do. Your workout A and B videos have been serving me very well for over a year but getting technique reminders are fantastic. All of your videos are motivating and I generally watch and rewatch for motivation on workout days. Thank you for you and your teams work and I'd like to request a look at benefits of cardio vs weight lifting in daily life and activities and a good balance between them.
reply
I really appreciate these technique and planning videos you do. Your workout A and B videos have been serving me very well for over a year but getting technique reminders are fantastic. All of your videos are motivating and I generally watch and rewatch for motivation on workout days. Thank you for you and your teams work and I'd like to request a look at benefits of cardio vs weight lifting in daily life and activities and a good balance between them.
reply
sacristar
The clickbait thumbnail had me all riled up, but it's actually all just solid advice. Props!
The only blemish turned out to be using Ronny as an example. It's disrespectful, and it's unethical. It's just conjecture and fear mongering. A cherry picked exception to create an emotional buy-in. For every Ronny, there are a dozen other bodybuilders and a dozen dozen strength sports athletes who lift heavy and don't have a crippling back injury into old age.
reply
The clickbait thumbnail had me all riled up, but it's actually all just solid advice. Props!
The only blemish turned out to be using Ronny as an example. It's disrespectful, and it's unethical. It's just conjecture and fear mongering. A cherry picked exception to create an emotional buy-in. For every Ronny, there are a dozen other bodybuilders and a dozen dozen strength sports athletes who lift heavy and don't have a crippling back injury into old age.
reply
kornstargaming7245
I've being going to the gym for over 20 years and I related to and learnt a lot. No wonder I had pain in certain joints, starting doing more reps rather than adding weight and feel comfier doing dumb bell curls over bar.
I'll be looking at my squat foot position next time (it's ok to point your toes out if it leads to better form) and adding in some variety (as you get older, i was just doing same excercises that worked.
Great video.
reply
I've being going to the gym for over 20 years and I related to and learnt a lot. No wonder I had pain in certain joints, starting doing more reps rather than adding weight and feel comfier doing dumb bell curls over bar.
I'll be looking at my squat foot position next time (it's ok to point your toes out if it leads to better form) and adding in some variety (as you get older, i was just doing same excercises that worked.
Great video.
reply
Add a review, comment
Other channel videos
