11 Ways You’re Sabotaging Your Workout Plan Without Knowing It

Derek Lunsford’s unreal chest pump and Chris Bumstead’s gut-healing shake are stealing the spotlight, but don’t sleep on the 2025 Masters Olympia lineup ready to flex some serious nostalgia.

April 09, 2025 • Estimated Reading Time: 11 minutes

Crafting the perfect workout plan can feel like rocket science, but avoiding common errors makes a huge difference in seeing results. Fitness pros highlight eleven frequent mistakes, ranging from neglecting progressive overload principles to completely ignoring crucial rest and recovery needs. They also emphasize the importance of setting clear, achievable goals and adapting the program as you progress, rather than blindly sticking to a plan that isn't working. Get these fundamentals right, and you'll finally stop spinning your wheels and actually start seeing those gains you’ve been chasing. [Fix Your Fitness Blueprint!]

Derek Lunsford’s Chest Workout Will Leave You Pumped for the 2025 Pittsburgh Pro

2023 Mr. Olympia Derek Lunsford gave fans a front-row seat to his chest day as he ramps up for the 2025 Pittsburgh Pro, calling the session “unreal.” The reigning champ powered through incline presses, pec deck flyes, and cables with laser focus and enough volume to make even seasoned pros wince. Beyond the pec-popping pump, Lunsford dropped insights into the mindset that separates champions from contenders. Spoiler: It’s not just the reps—it’s how you show up for them. [Witness Derek’s Unreal Prep in Action]

Now, navigating life after competitive bodybuilding, Chris Bumstead has shifted his focus from peak condition to peak digestion. He recently revealed a nutrient-packed breakfast shake recipe designed to heal the gut, featuring bone broth, collagen, and other tummy-friendly ingredients. It’s a far cry from the heavy off-season meals, but CBum’s still chasing excellence—just from the inside out. [Sip Your Way to a Healthier Gut]

The official list of qualified athletes for the 2025 Masters Olympia is here, and it’s packed with familiar names ready to make a statement. Over 100 athletes will compete across 10 divisions in Cluj Napoca, Romania, bringing years of experience and stage presence to one of bodybuilding’s most prestigious age-group events. With legends returning and new stories ready to be written, it’s shaping up to be a battle of wisdom, muscle, and timeless grit. [See Who Made the Cut]

Swap Carbs for These Low-Cal Hacks to Keep Your Gains Intact

Giving up bread, rice, pasta, and potatoes? Say less—these low-carb alternatives promise flavor and satisfaction without the blood sugar rollercoaster. Think cauliflower rice, zucchini noodles, and cloud bread that actually holds its shape. A veteran nutritionist breaks down how to make these swaps taste good enough that you won’t miss the originals. And no, you don’t have to pretend spaghetti squash is pasta—just learn to love it for what it is. [Ditch the Carbs the Smart Way]

Cynthia James—a trailblazer in women’s bodybuilding, renowned coach, respected judge, and beloved suit designer—has passed away at 60. Known for her advocacy, style expertise, and passion for the sport, James left a lasting legacy in every division she touched. Tributes from across the industry poured in, reflecting the deep impact she had on generations of athletes. The bodybuilding world mourns a true pioneer who brought beauty, discipline, and integrity to every stage. [Remember Cynthia James]

Chris Aceto is all-in on Good Vito after his Arnold South America win, even saying the young Russian reminds him of a young Jay Cutler. Aceto didn’t stop there—he boldly predicted that the upcoming Pittsburgh Pro will be the “show of the year,” given how stacked the lineup is shaping up to be. If you’re a fan of mass monsters and rising stars, this might be your favorite rivalry in the making. We’re not saying Vito’s next, but the hype is real. [See Why Aceto’s Excited]

9 Post-Workout Blunders That Could Undo Your Hard-Earned Sweat

If you think a protein shake is all it takes to recover, you’re missing half the picture. This list dives into nine often-overlooked post-workout blunders—from neglecting carbs and micronutrients to waiting too long to eat or skipping sleep. A performance expert offers practical tips to optimize that crucial recovery window so you can bounce back stronger, not sorer. Because gains aren’t made in the gym—they’re made right after. [Optimize Your Post-Workout Plan]

Creatine’s not one-size-fits-all, and according to a supplement researcher, three forms actually live up to the hype—while one’s just expensive nonsense. Monohydrate remains the king, but buffered and HCl versions also make the cut for different reasons. The fourth? It looks fancy on the label but fizzles in real-world results. Save your money, skip the gimmicks, and let the science do the lifting. [See the Best and Worst Creatine Forms]

Lee Priest is stirring the pot again—this time backing Arnold Schwarzenegger’s opinion that Men’s Physique needs an overhaul. In a recent discussion, Priest called for clearer judging standards and physique criteria, saying the current state is too subjective. He also weighed in on the Open class and even teased the idea of a comeback (cue the internet buzzing). Love him or hate him, the man knows how to keep things interesting. [Hear What Priest Had to Say]

The Mayhem Classic CrossFit Semifinal saw Austin Hatfield and Feeroozeh Saghafi dominate a field full of firepower to punch their tickets to the Games. With workouts pushing endurance, skill, and mental grit, both athletes proved they’re peaking at the right time. Several big names stumbled, making this one of the most unpredictable events yet. CrossFit fans, circle these names—they’re not just contenders, they’re threats. [Catch the Full Recap]

Macros, who? This calorie calculator does the heavy lifting so you can focus on gains or fat loss without overthinking every bite. Plug in your stats, goal, and activity level, and you’ll get a tailored daily intake that actually makes sense. Whether you’re cutting, bulking, or maintaining, it’s the kind of tool that makes nutrition feel less like math class. [Find Your Daily Calories Now]

Mr. Olympia Samson Dauda shares his latest back update📹💪

Advanced Training Tip of the Day: Reverse Band Deloads

If gravity’s been getting a little too aggressive lately, reverse band deloads might be your new best friend. By attaching bands from the top of a power rack, you lighten the load where lifts are toughest—like the bottom of a squat or bench press—while still pushing max effort up top. It’s joint-friendly, CNS-approved, and a sneaky way to build strength without your spine filing a complaint. Think of it as performance-enhancing…but legal and band-powered.

The Strength Bulletin

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