It doesn’t matter if you are bench pressing 100kgs or 20kgs, there are certain things you need to do and don’t do in order to get the most out of your workout.
1. Never Round Your Back Or Shoulders
Back injuries can not only be painful they can put an early end to your weight training days. Rounding your back will increase the pressure on your spine at dangerously acute angles, which can rupture a disk.
This is especially important with bent-over moves like bent-over rows. Lifting your head to look in a mirror will pull your spine out of line. Instead turn your head to the side while standing side-on to the mirror.
Upright rows should be performed with your chin well up to keep a nice straight spine and no unwanted pressure.
2. Quicker Workouts – Faster Results
Gone are the days when your workout could last up to 2 hours. Your aim should be to get in, train and get out in the most time efficient manner. A 45 minute session will keep your body from eating itself from the inside.
Your muscles need protein and carbs soon after a session to prevent the build up of cortisol which can cannibalize your muscles if your workout is too long. Keep sessions short for faster growth.
3. Ensure adequate Rest Between Sets
For more efficient strength gains and muscle building, ensure you rest appropriately between sets. At least 60 seconds between sets if you are trying to achieve muscle growth and 3 minutes if you want to gain strength.
4. Look After Your Knees
Wobbly knees are not a good sign and should be an indicator that you are lifting too heavy. Drop down a few kgs or you’ll be walking round like John Wayne before you know it.
Follow these rules to keep them free from injury:
• Stand shoulder width apart with soft knees.
• Toes parallel, facing forward.
• Maintain a straight back.
• Wear good footwear that supports the arches of your feet.
5. Regularly Alter Your Training Routine
Every 4 to 6 weeks you should look at changing your workout routine. Otherwise your body will start to adapt and your gains will begin to taper off. When you feel your sessions and gains leveling out, introduce a new routine. This will keep your muscles stimulated and ensure they continually grow.
6. Do Not Swing Like An Ape
Swinging movements in your workout could be the fastest way to an appointment with your physio or doctor. Jerky, quick movements will sabotage your form and possibly cause injury. Train your muscles not your ego!
The optimum movement time when lifting should be 1- 2 seconds and 2-3 when lowering. This has been researched as the best formula for more power and muscle.
7. No Pain – More Gain
The old adage of ‘no pain no gain’ might be true with some training routines, but not when lifting weights. You feel pain because your body is trying to tell you to stop what it is you are doing. Carrying on will only make the pain worse and possibly lead to injury.
As soon as you feel a twinge or a slight pull, stop immediately. You might just save yourself from a long term layoff.
Pete is an expert writer and somewhat an authority on health, fitness and nutrition. He has recently expanded into other niche topics. Why don’t you check out his latest website that deals with Tiffany Lamp Shades and Tiffany Hanging Lamps and other Tiffany accessories.
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