What I have learned in the trenches over the last three decades. Don't make these mistakes.

1. 5 Powerful Things
Iv’e Learned From 35 Years Strength Training
Perry Nickelston, DC, NKT, FMS, SFMA

2. #1 More Ain’t Always Better
• Biggest mistake I see people make is
overtraining
• Stimulate don’t annihilate
• Too many sets and training days will slow your
progress

3. #2 WTF is an
Eccentric?
• #1 mistake I see is concentrating on the
concentric phase and not the eccentric
• Get hurt in the eccentric phase when you cannot
control force. Deceleration!
• Stronger during eccentric by as much as 1.75x.
Never let gravity do the work

4. #3 It’s what, when and how
you eat?
• Training takes a distant second to nutrition. It’s
not even close. Every diet works for awhile
• All calories are not the same and you can’t live
on protein powders
• Hormones determine strength and food
influences hormones. So does your training

5. #4 Cardio Smardio
• Cardio only works when your nutrition works
(reference #3 again) Eat better and you need
less cardio
• Fat loss cardio nothing beats the empty stomach
in the morning crazy train
• Full body movements are the key to metabolism

6. #5 Old School Kicks the shit
out of new school
• Back to basics (Bookend basics squat and
deadlift)
• Skinny leg syndrome because they are hard to
do. Gladiator style
• Your body is the ultimate machine. Move it
around equipment not the other way around.

7. Bonus: If you are ugly on the
inside you are ugly on the outside
• Remember why you started training in the first
place. Sucked into the dark side.
• Don’t lose yourself in the quest for perfection
because it doesn't exist
• You train to increase the quality of your life, not
to replace your life.

8. Stopchasingpain.com