Important Tips For Weight Lifting
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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The fact is that if you want to be big, you have to train big. You won’t get results by going to gym and not even breaking a sweat. Overload your muscles with heavy weights and high intensity if you are in the market for serious results.
Undoubtedly, this is the best way to stimulate muscular growth. Since muscles grow due to a natural adaptive survival response, you have to give them a good reason to grow or they won’t.
Training hard and heavy can be trouble for the health of your joints and connective tissue, even though it’s good for your muscles. Unfortunately, this is just something that happens with intense weight training, so even though there are few guarantees that you can avoid getting injured altogether, you can certainly take specific steps to lower your odds.
You don’t want to get an injury—it will completely derail your muscle-building progress. Below, I’ve outlined my 5 golden tips for weightlifting; these will help reduce your odds of injury.
You can lower your risk of injury in a major way if you can honestly say you follow all 5 of these tips for weightlifting.
Tips For Weightlifting #1
Don’t skip your warm-up!
One of the top tips for weightlifting is to take out time for a proper warm-up; this will majorly reduce your injury risk.
Since this 15–20 minute process increases blood flow into the surrounding connective tissue and lubricates your joints, your mind and body will be prepared for the hard work to come.
You should perform 5 minutes of light cardiovascular exercise before each workout, and follow that with 4–5 warm-up sets of your first major exercise.
Tips For Weightlifting #2
Don’t train unless you use proper form.
In terms of top tips for weightlifting, keeping proper form should be something that you instinctively do. To keep the stress off your joints, every exercise should be completed done with proper form and technique.
If you are jerking the weights around in a ballistic manner, squatting or deadlifting with a rounded back, or doing dangerous exercises, you will most likely hurt yourself at some point.
Tips For Weightlifting #3
Know your limits.
This is one of those tips for weightlifting you really need to follow. If you start comparing yourself to someone else you’re just looking for trouble because weightlifting is a personal battle.
The guy next to you has nothing to do with your training program, so how does it matter what he’s benching? Don’t pile on the poundages to impress people around your; know your limits, stay within them, and maintain proper form.
Tips For Weightlifting #4
Know when to quit.
This is one of those tips for weightlifting that every lifter really needs to keep in mind. When you are incapable of doing another rep using proper form, the set is over, plain and simple.
Get rid of that weight and rest up for your next set. You risk injury if you start using momentum and jerky body motions to force extra reps.
Tips For Weightlifting #5
Pay attention to aches and pains.
An important part in those tips for weight training, this one will prevent you from ignoring something serious. If you are making major strides in your training program, even the thought of quitting hurts.
So, we sometimes choose to ignore obvious injuries, “work through” the pain, and hope that it magically disappears, which it will not.
Usually, you’ll just make your injury worsen. Once you feel that something isn’t right and sense that you probably shouldn’t be training, it’s time to hightail it to a professional so you can take the proper measures to heal.
In the long run, you’ve made a very smart move, although your short term progress may be temporarily affected.
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