Weight Training / Bodybuilding Rules:
In order to achieve the maximum Weight Training benefits and to train effectively and safely, always observe these principles:
WARM UP & COOL DOWN:
This cannot be stressed enough.
Most workout-related injuries can be avoided by proper
warm-up and cool-down. Your muscles need a 5 to 15 minute warm-up as well as a brief
cool-down. This holds true for all weight training workouts!
START AT THE APPROPRIATE LEVEL:
If you begin weight training at to high
a level you risk serious injury. You will also develop poor form,
which will hinder your efforts and discourage you. Use this as a guideline: If you cannot lift the
weight your working with 15 times with proper form, the weight is too heavy. Similarly, don't
choose too light a weight; the last 2-3 repetitions of your set should be difficult.
PROPER TRAINING TECHNIQUE:
To get the most out of weight training
and to reduce the chance of injury, use proper lifting
techniques. These include working with your muscles through their full range of motion (Not
locking out any joints), lifting at a speed at which you can control the weight and easily stop if
necessary, and maintaining good posture.
EXERCISE LARGE MUSCLES FIRST:
You should work your large muscle
groups first-your chest, back, and legs - before you
exercise your biceps, triceps and smaller muscle groups. Because our bodies naturally recruit
large muscle fibers first, these muscles will be the first to fatigue.
Increase reps before increasing
resistance. Reduce rest interval between sets to increase
Exhale at the moment of highest effort.
CHALLENGE YOUR MUSCLES:
All weight training should begin progressively,
using increases in weight until your goals or a plateau
are reached. Then, change your workout to include increased reps with lowered weights at
the end of a set, change the order of exercise, or add sets, etc., to reach new goals.
(workouts should change about every 6-weeks).
GIVE YOUR MUSCLES & MIND A REST:
You'll get the most out of your
training if you give your muscles at least 48 hours rest between
weight training workouts to recover and rebuild.
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