The “Australian Strength Coach,” Sebastian Oreb, has spent decades training and coaching elite athletes, including Hafthor Björnsson, the 2018 World’s Strongest Man. Drawing from his extensive experience, he highlighted common mistakes athletes should avoid in training. One key misstep is constantly training to failure.
“I trained for the first decade of my career like most people. Just come in and train as hard as you can,” Oreb stated. “Train to fail on everything, and the progression was slow. Right? Now, I have the strategy, and this is what people can’t get their heads around.”
Mistakes to Avoid When Training
- Not working with different movement variations
- Always training to failure
- No load progressions
- Lifting heavy from the first set
- Little rest and recovery
- Not working with a coach
- Not leaving reps in reserve
- Using the same training program for too long
1. Not Working with Different Movement Variations
Oreb suggests that continually retesting max lifts may not always be necessary; sometimes, a technique adjustment can make the difference. For instance, switching from a standard bench press to a Spoto bench press — a variation named after powerlifter Eric Spoto, former raw bench press world record holder.
In the Spoto bench press, the bar never touches the chest. Instead, the movement involves pausing the bar just an inch above the chest, which Oreb incorporates to maximize control and strength development.
The Spoto press teaches how to stay tight in the bottom position.
—Sebastian Oreb
When bench pressing, the eyes should be behind the bar; the mouth is aligned with the bar.
[Related: Rayno Nel Wins the 2025 World’s Strongest Man]
2. Always Training To Failure
Oreb emphasized that training to failure is all about timing. While it’s effective for isolation exercises to build muscle, including biceps curls or triceps extensions, consistently pushing major compound movements to failure can lead to excessive and unnecessary fatigue.
3. No Load Progressions
The goal should be to progress each time you enter the gym. You don’t need to push to the limit in the first week. Focus on gradual improvement. Start with a manageable weight, master proper form, then steadily increase the load. Over time, small strength gains build safely and effectively.
Everything we do, skill is involved.
—Sebastian Oreb
4. Lifting Heavy From The Get-Go
When Oreb began bench pressing, he wasn’t strategic, focusing on lifting the heaviest weights possible without a proper progression. His method evolved when he embraced the powerlifting philosophy of approaching training as a marathon, not a sprint.
The smarter you get, the stronger you get.
—Sebastian Oreb
When starting your training journey, avoid pushing to lift heavy weights right away. Allow room for mistakes and focus on steady progress week by week. Improvement comes from training with maximum effort, but this doesn’t mean pushing to the limit every session.
5. Low Rest & Recovery
Oreb rests for at least eight minutes between bench press sets. He rests less when performing accessory exercises.
Eight minutes seems long to people. It is, considering I didn’t go to a high RP, but I want the session to be easy for these.
—Sebastian Oreb
6. Not Working with a Coach
Initially, Oreb focused on building a jacked upper body, often neglecting other key training areas. Without proper guidance, it took him years to master the right techniques.
When Oreb learned the proper methodologies, it felt like a breakthrough. His strength improved significantly, and he began sharing his progress on social media for others to see.
Oreb’s journey highlights the value of a coach streamlining the process.
That’s how I built my reputation. I was a fanatic with my training, got excited about the techniques I learned, and started teaching everyone else.
—Sebastian Oreb
7. Not Leaving Reps in Reserve
Oreb advised that training to failure isn’t necessary for every workout. Instead, leaving a few reps in reserve can promote steady progression week after week, supporting consistent improvement by only training effective sets.
8. Using the Same Training Program for Too Long
Oreb believes sustaining progress weekly over an eight-week training program is challenging. He suggested a four-week program strikes a better balance, offering a more digestible duration for growth and consistency.
Many individuals following eight-week programs often hit plateaus around weeks four or five, making shorter programs more effective for maintaining momentum.
They can’t go any farther. They’re maxed out; failing reps.
—Sebastian Oreb
Selecting the wrong loads can lead to failed reps and an incomplete program. Incorporating variations into training can enhance load progression. Pause reps and adjusting loads and rep ranges provide steady progress and growth opportunities.
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Featured image: @australianstrengthcoach on Instagram
