MISTAKE NO. 1Lacking a plan&nbsp;It&nbsp;doesn&rsquo;t matter if you write it on paper, save it in the cloud, or memorize it. Without a plan of action, your session will be&nbsp;half assed, lack intensity, and deliver few, if any, tangible gains.MISTAKE NO. 2Neglecting body-weight work&nbsp;Can&rsquo;t do as many pushups as you can reps benching your body weight? Do more of the former. &ldquo;The strongest athletes pound for pound tend to be&nbsp;gymnasts&nbsp;and&nbsp;wrestlers, who can lift their body weight,&rdquo; says Carolina Panthers head strength coach Joe &ldquo;Big House&rdquo;&nbsp;Kenn. &ldquo;If a guy on our team can do&nbsp;pullups&nbsp;or&nbsp;chinups, we always advise that instead of a machine exercise.&rdquo;MISTAKE NO. 3Taking every set to failure&nbsp;If you do everything to full muscle fatigue, you can limit gains, burn out mentally, and get injured. In general, take no more than one to two sets per move to failure.4 MISTAKE NO.Ignoring mobility and conditioningThese oft-overlooked components are crucial to a well-rounded routine. For mobility, try dynamic stretches before lifting, static holds after training, and Pilates or yoga on off days. For conditioning, tack on some&nbsp;HIIT&nbsp;to the end of a workout three days a week or lift circuit-style (one exercise to the next, no rests).MISTAKE NO. 5Overresting&nbsp;Powerlifters&nbsp;aside, a minute of&nbsp;postset&nbsp;rest should allow recovery but also keep training intensity high. &ldquo;You should be in and out of the gym in an hour, with&nbsp;warmup,&nbsp;cooldown, and a good lifting session,&rdquo; says Jason&nbsp;Ferruggia&nbsp;of Renegade Strength and Conditioning.MISTAKE NO. 6Overemphasizing anterior muscles&nbsp;Overdeveloping mirror muscles (pecs, abs, biceps, quads) can lead to imbalances and injuries. &ldquo;Work on the posterior chain&mdash; shoulder capsule, hamstrings, lower back, neck,&rdquo; says&nbsp;Kenn. Try&nbsp;kettlebell&nbsp;swings, Romanian&nbsp;deadlifts,&nbsp;glute-ham&nbsp;raises, and face-pulls.MISTAKE NO. 7Doing too much isolated core work&nbsp;For the core, add one to two isolation moves (planks, crunches, dead bugs) to moves for larger body parts. Great for the core: front squats,&nbsp;deads, standing (not seated) overhead presses,&nbsp;bentover&nbsp;rows, and Turkish getups.

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{{magzter}} is the World's largest and fastest growing self-service, cross-platform digital newsstand with over 87 million users since its inception in 2011 and thousands of magazines and newspapers across 40+ categories and 60+ languages. Headquartered in New York, Magzter has its local presence in Amsterdam, London, Mexico City, Chennai, Mumbai, New Delhi, Bengaluru, Singapore, and will soon be expanding to other countries. Founded by global entrepreneurs, Girish Ramdas and Vijay Radhakrishnan in June 2011, Magzter enables magazine and newspaper publishers around the world to create and deliver digital editions of their titles to global consumers.