# #149- 🛑Stop doing this when lifting❌

Page: https://stenobird.com/podcast/got-gains-podcast-5588754/149-stop-doing-this-when-lifting
Text version: https://stenobird.com/podcast/got-gains-podcast-5588754/149-stop-doing-this-when-lifting.md
Podcast: [Got Gains Podcast](https://stenobird.com/podcast/got-gains-podcast-5588754)
Published: 2023-06-22T16:29:50+00:00
Episode link: https://rss.com/podcasts/gabrielbogle/1008220
Audio file: https://content.rss.com/episodes/139082/1008220/gabrielbogle/2023_06_22_16_29_48_c663d966-c3fd-468f-bfc8-5cc923c16d20.mp3
Processing state: processed
JSON: https://stenobird.com/v1/public/podcasts/got-gains-podcast-5588754/episodes/149-stop-doing-this-when-lifting
Duration seconds: 562

## Resource

Prioritize movement quality and controlled eccentric phases over chasing heavy one-rep maximums every session. Learn how strategic carbohydrate intake and mindful nutrition prevent plateaus and injury.

## Highlights
- Main idea: Prioritize quality of contraction and controlled eccentric movements over simply lifting the heaviest weight possible
- Failure mode: Ego lifting with uncontrolled weight can lead to serious injuries in the sternum, pelvic muscles, and hip flexors
- Practical takeaway: Consume fast-digesting carbohydrates approximately 90 minutes before training to boost energy and performance
- Practical takeaway: Maintain high protein intake and monitor serving sizes to ensure muscle mass maintenance and prevent unnecessary fat gain
- Main idea: Avoid a sedentary lifestyle outside the gym to complement your training and maintain overall metabolic health

## Topics

Hypertrophy, Weightlifting, Nutrition, Injury Prevention, Strength Training, Workout Recovery, Muscle Growth, Fitness Lifestyle

## Chapters
- 0:00 — The Danger of Ego Lifting: Why chasing PRs every session leads to poor form and ineffective training.
- 1:40 — Quality Over Quantity: Focusing on deep muscle contractions and the importance of the eccentric phase.
- 2:20 — Injury Prevention: How uncontrolled weight during bench presses and squats impacts the sternum and hips.
- 3:00 — Nutrient Timing for Performance: Using carbohydrate intake 90 minutes pre-workout to prime the body for explosive movements.
- 5:50 — Protein and Mindless Snacking: The impact of protein sufficiency and portion control on long-term muscle growth.
- 7:50 — Lifestyle and Activity Levels: The risks of a sedentary lifestyle and the importance of staying active outside of lifting.

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## Transcript

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