Warm Up

      Warm up the muscle is essential before you start hitting your targeted weight. A few minutes of cardio and light stretching are a good way to raise your body temperature. It is also important to get used to the feel and range of your first exercise. That is why routine calls for one light warm up set at the beginning of most exercises.

      With a light weight, track through the motion of your first exercise with 15-20 reps. do not push yourself to failure with this set - choose a weight that is light enough for you to concentrate on the motion instead of the weight itself.

Amount of Weight Chosen

      Choose a weight that allows you to complete six to eight reps .Again, the purpose is to work the muscle to failure, not to lift a certain amount of weight. Increase your weight slowly, so that you know the capability of lifting the weights and how many reps you can expect to lift with that weight.

Textbook Form

      Weight training is used to fatigue the muscle, not to complete a predetermined number of reps. It is essential that you use the same perfect form for working sets that you used while warming up. You have not completed a rep using textbook form then you have succeeded and you have worked the muscle to failure. You end the exercise at this point. Do not squirm and twist your body to force out additional reps.It is called working the muscle to injury.

Use Safety Equipment

      Weight belt is of primary importance and it protects and lends support to the injury prone lower back. It also restricts your movement to keep you from slipping into poor form as you get progressively more tired during a set. It helps you emphasize your target muscle and reduces the change of injury.

      It is the only essential part of safety equipment. Weight gloves may be beneficial for improving grip and avoiding slippage. Other equipment, such as knee wraps and wrist wraps, are probably unnecessary until you progress to the intermediate or advanced levels.

Exercise with a Training Partner

      Training partner provides motivation. A good training partner is there to spot you and ensure that you never slip out of textbook lifting form. They can help lift part of the weight so your form remains stellar. Most people in the gym are willing to lend a hand, regardless of your level.

Choose a Reputable Facility

      For the best workout is a primo facility with state of the art equipment. To choose a place to train make sure the equipment is in good working order, old or faulty equipment can cause injury as readily as poor form. If you choose to work out at home, give your equipment an honest evaluation. If it does not measure up, get rid of it and seek a feasible alternative.

Seek Professional Help

      Many bodybuilding beginners attach a stigma to working out with a trainer, as though they should know everything about bodybuilding the first time they enter a gym. If you work with a trained professional, you can learn the ropes much faster and possibly avoid errors that many beginners do. At the very least, the facility you choose should have a trained professional to answer questions you might have.

Avoid Overtraining

      Excessive training will not lead to faster gains but it leads to increase the chance of injury. Seeing the results for performance of three sets in the six to eight rep ranges, it might be tempted to double the number of sets to double your results. This level of stress on your muscles may begin to tear them down, actually impeding gains. Overtraining leads to cumulative joint or muscle tissue damage but the damage could put a damper on your bodybuilding endeavors.

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