5 Hot Tips For Weight Training
By Sean Nalewanyj
||Sean Nalewanyj is a natural bodybuilding expert and best-selling fitness author committed to providing effective, research-based advice for building muscle, burning fat and gaining strength. Sean is the creator of the "No Fail System" bodybuilding program and president of EliteImpact Labs.
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One of the simplest but most critical tips for weight training you'll ever hear is that if you want to build muscle, you must train hard.
Entering the gym and completing your workout with no zest or sweat will not be enough. You must overload your muscles with heavy weights and 100% intensity to achieve great results. Without question, this is the best way of stimulating muscle growth and is one of the tips for weight training that should remain at your focus.
Muscles grow as a result of a natural adaptive response mechanism induced by stress, so your muscles are quite content remaining the same size unless you give them a damn good reason to change.
While training intensely with heavy weight is great for muscle development, it can be sheer hell on your joints and connective tissues. This is just the nature of intense resistance training. There are never any assurances of evading injury, but there are some steps you can take to reduce the likelihood of injuries occurring.
Nothing will bring your progress to a screeching halt faster than an injury, so it's the one thing you want to avoid in bodybuilding.
Below I will detail my 5 golden tips for weight training that will substantially lower your risk of injury. If you truly commit to incorporating all 5 of these tips for weight training into your program, you will have a much lower risk of injury than a person who does not follow them.
Tips For Weight Training #1: Always perform a thorough warm-up.
One of the most effective tips for weight training is to give yourself enough time to properly warm up. It's probably the single best step you can take to avoid injury. This easy 15-20 minute routine will prepare your body and mind for the grueling task ahead by increasing blood flow to connective tissues and lubricating joints.
I suggest doing 5 minutes of light cardio before each workout followed by 4 or 5 warm-up sets before you jump into your actual exercise routine.
Tips For Weight Training #2: Always train with proper form.
This is one of the tips for weight training that bears not repeating. To reduce stress on your joints, it is imperative that you perform every exercise with correct form and technique.
If you perform squats and deadlifts with a rounded back, jerk weights back and forth haphazardly, or do other things to place yourself in danger, it is only a matter of time before you are injured.
Tips For Weight Training #3: Always train within your own personal limits.
This is one of those tips for weight training that you must bring with you to the gym. Weight training is a personal battle, and allowing your ego to rule is never an advisable tactic. What the next person can bench press is of no consequence to you or your workout regimen.
You should always lift a weight that you can handle with correct form. If you start increasing weight to put on a show for other people, you will exceed your limits and position yourself to be hurt.
Tips For Weight Training #4: Always know when to quit.
This is one of those tips for weight training that many bodybuilders fail to heed. If you have reached muscular failure, then your set is complete. Put down the weight and begin your recovery period for your next set.
If you are forced to generate large amounts of body momentum and jerking motions just to complete a few extra reps, it will not be long before you hurt yourself.
Tips For Weight Training #5: Never ignore your aches and pains.
This is one of those tips for weight training that requires you to control your pride and ego. When you're progressing through your training program and making gains every week, the idea of taking a break seems like defeat.
Our pride will not allow us to admit we are sore or hurting, so we continue to push forward as though this pain is just something we can "work through" and overcome. As a result, we ignore obvious clues that there is a problem and a small issue is soon a major one.
The thing about injuries is that they tend to deteriorate.
If you feel as though something is amiss and think that you may need a break, see a medical professional and then take steps to completely heal. While it may stall your progress temporarily, you will benefit from the rest in the long run.
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