I’ve been in the iron game for a long time.

Over my time in this beautiful game, I have noticed the lifting habits of most men and women in the gym.

Unfortunately a lot of these trainees have bad habits that stand out like a skunk at a perfume convention.

Habits Of The Meatheads

Most men accurately portray the meathead stereotype.

They only focus on pumping up their chest and biceps at the expense of everything else.  They think they are about to build some 24-inch pythons.

These meatheads will also throw in some triceps and shoulders at times too.

Unsurprisingly they rarely train their back, and they never hit their legs out of the fear of being exposed as a fraud.

These meatheads are also all about taking selfies in the locker room and then telling anybody who will listen about how they are on “beastmode.”

But the truth of the matter is that you cannot be a beast by skipping all of the things that beasts do.

Habits Of The Phit Vixens

Most women focus on training their lower body.

A lot of them are trying to look like their favorite, nip and tucked, photoshopped social media Phit Vixen.

They train their quads often because they can see their thighs in the mirror.

The problem is that they train their quads with inferior, second-rate exercises.

They rarely ever train their hamstrings, but they put a big time focus on their glutes.

I’m all about training the glutes frequently.  But glutes is the only body part that this group of women focus on at the expense of almost everything else.

They think they will get their butt to look like their favorite Instagram fitness “influencers” butt.

At first glance, some of these influencers have serious gadonkadonks they can break a brother’s neck.

But when they got the cakes by doing steroids, having surgery, or by using Photoshop it muddies the waters for what is actually naturally attainable.

That narrative is the definition of smoke and mirrors.

To focus on losing body fat they spend an inordinate amount of time back in the “cardio” section of the gym.

But spending all of that time on the treadmill, elliptical, and stair master is a highly ineffective way to lose body fat.

Spending time back in the “cardio” section only leads to them going nowhere fast.

The Equalizer

So one thing that the majority of men and women both focus on is the abdominals.

This is evidenced by the high number of lifters and trainees in the gym doing ab exercises.

At any given moment you can spot multiple lifters in the commercial gym doing crunches, sit-ups, leg raises, or even ab rollouts.

There is nothing wrong with training your abdominals with the goal of getting them stronger.

But your game plan is seriously flawed if you are doing ab exercises in the hope of revealing your abdominals.

You will not get to reveal your abs by doing more abdominal training.

You reveal your abdominals through the tried and true combination of proper nutrition, training, and recovery practices.


So no matter how many sit-ups you do, you will never have a flat stomach or see your abs if they are hidden under a big gut.

The time that you have wasted doing crunches and leg raises can now be spent on preparing better meals!

I’ll holla at you next time.
The People’s Trainer,

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