# 032 Common training mistakes to avoid in 2026

Page: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/032-common-training-mistakes-to-avoid-in-2026
Text version: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/032-common-training-mistakes-to-avoid-in-2026.md
Podcast: [Hypertrophy Past and Present](https://stenobird.com/podcast/hypertrophy-past-and-present-7348739)
Published: 2025-12-28T09:58:54+00:00
Episode link: https://share.transistor.fm/s/65361daf
Audio file: https://media.transistor.fm/65361daf/14328281.mp3
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JSON: https://stenobird.com/v1/public/podcasts/hypertrophy-past-and-present-7348739/episodes/032-common-training-mistakes-to-avoid-in-2026
Duration seconds: 5480

## Resource

In this episode of Hypertrophy Past & Present, Jake and Chris take a practical, end-of-year look at the most common mistakes people make when returning to the gym, whether they’re starting fresh in January or jumping back in after time off. Using a pre-steroid era full-body routine attributed to George Eiferman the discussion highlights what earlier bodybuilders consistently got right. From there, the conversation expands into current gym programming trends, including unstable exercise selection, cardio-driven exercises, excercise novelty, poor progress tracking, and misguided injury-prevention strategies. Key topics include: -George Eiferman's "favourite" 1952 full-body routine -Why unstable exercises reduce motor unit recruitment -The problem with excessive cardiovascular demand -Why changing exercises too often prevents meaningful hypertrophy -Progressive overload as a tracking tool -Muscle damage, repeated bout effect, and the risks of rushing back after time off -Why warm-up sets aren't the same as 'warming up'

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## Transcript

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