You don’t need to be a professional athlete or a bodybuilder to get the benefits of weight training. As long as you do them correctly, weight training exercises can help increase your strength, lose fat, tone your muscles, and improve your bone density. But when done incorrectly, even the safest weight lifting program won’t give you the said benefits, and may even cause you injury.
Learning a Technique
There are several ways you can learn proper weight training techniques. You can watch and follow what others do in the gym, but it is always best to use a proven safe and effective weight lifting program, such as Dr. Wilson project mass. Keep in mind that the success of your program depends on how you do it, so it’s best to follow the experts.
Below are some reminders of what you should and should not do when performing your weight training routines:
DOs
– Lift the proper amount of weight. As a beginner, it is advised that you start with a weight that you can comfortably lift 12-15 times. Gradually increase the amount of weight as you get stronger.
– Mind your form. When lifting weights, be sure to move through the full range of motion in your joints. By learning the proper form, you are protecting yourself against injuries. If you’re not sure, ask a personal trainer for help.
– Breathe properly. Never hold your breath while lifting. You should actually breathe out while you lift, and breathe in while you lower the weight.
– Rest. It’s not recommended to exercise the same muscles two days straight. You should have a plan for your daily workouts so that you can target specific groups of muscles.
DON’Ts
– Don’t skip warmups. Even the popular Dr. Wilson project mass emphasizes the importance of warming up before doing any weight training exercises. If you don’t, you are putting yourself at risk of injury.
– Don’t rush. There’s no need to rush when you’re lifting weights. Instead, move your weights in a gradual, controlled manner. Also, you should rest for about a minute between exercises.
– Don’t push yourself too hard. Typically, completing a set of weight training exercises up to the point of fatigue is enough. When you perform additional sets, you are likely to hurt yourself. But then again, with the assistance from a fitness expert, it should be safe to take up extra time in the gym.
Bonus Tip
The use of blood flow restriction training has made wonders for many powerlifters and bodybuilders. You can benefit from this technique, too, by using BFR occlusion training wraps around your limbs while doing your exercises. But before you engage in this training method, again, it is important that you talk to an expert so there will be a specific plan for you.
