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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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