Eric RobertsHead Coach at Eric Roberts Fitness

do NOT do this after a workout

24 Oct 2026 · 1 min

Watch on YouTube

1:25

In this concise fitness monologue, the speaker outlines seven common errors that hinder muscle-building progress during weightlifting sessions and offers corrective guidelines. The advice covers: (1) insufficient rest between sets—advocating 90 seconds to 3 minutes for full recovery; (2) excessive high‑intensity cardio or long warm‑ups before lifting—suggesting no more than 10 minutes and reserving cardio for post‑workout or rest days; (3) inadequate rest when performing unilateral leg exercises—recommending a 15‑45 second pause before switching legs; (4) failing to increase load when a set feels easy—encouraging heavier weight once extra reps are possible; (5) training in a fasted state—advising carbohydrate intake 30‑60 minutes pre‑workout; (6) changing workout programs weekly—promoting a stable 4‑week program before switching; and (7) believing only heavier loads drive progress—highlighting alternative progress routes such as higher reps, better form, and greater range of motion. The tone is instructional and conversational, aiming to correct misconceptions and improve training effectiveness.

Chapters

7 things you should not do in your weightlifting workout if you're trying to build muscle. Number 1, rest for 30 seconds in between your sets. You should be resting for at least 90 seconds, if not 2 to 3 minutes. You want your heart rate to come back down and fully recover before your next set so you can lift the heaviest weight. Number 2, you should not do high-intensity cardio or anything more than 10 minutes of cardio as a warm-up before you lift. Save it for after or a rest day. Number 3, on leg day, if you're doing one leg at a time, after you get done the first leg, stop, rest for at least like 15 to 45 seconds, and then go do your other leg. Number 4, if you get done a set of 10 reps and you feel like you could have done 3 more reps, you need to lift heavier weight. Number 5, do not go into your workout fasted and eating nothing. You should be eating carbs 30 to 60 minutes before a workout. Number 6, do not change your workout every single week. You should be doing the same workouts for 4 weeks in a row and then switch. And number 7, do not think the only way to make progress is to lift heavier weight. You can do more reps, you can get better form, you can get better range of motion. There's so many ways to make progress.