The Weight Lifting Basics You NEED To Follow

These weight lifting tips need to be followed if you want to make the most out of your workout program. It takes hard dedicated work to build a good body however hard work alone isn't enough and you need the knowledge of how to train effectively if you want to make good gains in both muscle size and strength.

These fundamental weight training principles should be learned and followed as part of your weight lifting basics program.

Progressive Resistance

Your muscles will grow only when they are subjected to an overload. They will not respond to anything less. As you grow stronger the only way to continue building muscle is to increase the amount of weight you lift. You should aim to increase the weights each workout even if its only by 1lb.


By progressively adding weight you will ensure that you are working your muscles to their maximum potential forcing them to grow.

Over training And Recovery

Over training occurs when you work a muscle too often to allow it to fully recuperate. As part of your weight lifting basics principles you need to be aware of this over training and be aware that your body grows when it is at rest so, never train a muscle if its still sore and always allow 1 or 2 days in between weight training.

Trained muscles recuperate faster then untrained ones so you will notice as you progress and get stronger you will recover faster after each workout and rarely feel sore the next day.

Full range Of Motion

One of the most common mistakes i see people doing in the gym is that they do not do the exercises correctly and stop just short of full contraction. It is important to do each exercise exactly as you should, if it means lowering the weight so you can perform it better then this is what you will have to do. This is the only way to stimulate the entire muscle into growing and forms a vital part of the weight lifting basics from the very beginning of your program.

Warming Up

You need to warm up because when you train a muscle the temperature in that area increases allowing you to contract the muscle much more forcefully. This makes it possible to train more intensely and get a greater benefit from your workout.

Breathing

This is an important weight training principle that often gets over looked. DO NOT HOLD YOUR BREATH WHILST LIFTING OR LOWERING THE WEIGHTS. Try and breathe out as you lift the weights and in as you lower them. The hardest part of the exercise so have an out breath. Don't get hung up trying to remember when to breath just do it and not hold your breath.