| Over the years I have observed thousands of | | | | Additionally, most people are concerned with |
| people training in almost every kind of gym. | | | | burning calories and losing weight. This is done by |
| Watching someone work out, it is simple to | | | | emphasizing basic, compound exercises. These are |
| almost instantly evaluate the level of their | | | | the ones that work the body's largest muscle |
| experience. Advanced lifters are easy to spot by | | | | groups in conjunction with one another. |
| their intensity and attention to form and focus. | | | | Primary muscles are the quadriceps, hamstrings, |
| Intermediate trainees show signs of progress | | | | gluteus, back, chest and shoulders. The primary |
| although they are often found chatting around the | | | | compound exercises are squats, deadlifts, bench |
| squat rack. | | | | presses, rowing and overhead presses. DO NOT |
| In the third and largest group are beginners and | | | | waste time doing isolation exercises for biceps, |
| usually they are completely lost. They don't | | | | triceps, forearms and the individual small muscles |
| understand the principles of resistance training, | | | | of the shoulder. These are worked adequately as |
| don't have a plan and don't know how to perform | | | | part of the large compound movements. |
| the basic movements. They go haphazardly | | | | 4. USE THE CORRECT WEIGHT. Beginners use |
| through the motions, flirt with injury, see minimal | | | | too little weight and then, if they are bold, |
| improvement and usually drop out. | | | | progress to using weights that are too heavy. |
| IT DOESN'T HAVE TO BE THAT WAY! The | | | | The definition of the correct weight is one that |
| fundamental principles of weight training are | | | | challenges you to work VERY HARD on the last |
| simple. Here are the top five that will take you a | | | | repetition of your exercise but allows you to do |
| long way toward becoming lean, strong and fit. | | | | so in PERFECT FORM. If the weight is too light |
| 1. FORM AND FUNCTION. You have to understand | | | | you will not overload the muscle sufficiently to |
| the movement and the purpose of each exercise. | | | | stimulate growth. If the weight is too heavy you |
| Books or online videos are good learning tools if | | | | will cheat, swinging and swaying and allowing inertia |
| you pay attention to the details. Forget about the | | | | to do the work for you. |
| "muscle mags". The quickest way to get off to a | | | | 5. EXERCISE PERSISTENCE AND PATIENCE. All |
| good start is to hire an experienced certified | | | | good things are earned and take time. |
| personal trainer who is willing to teach you how to | | | | PERSISTENCE says that consistency is critical and |
| lift. With each exercise, make sure you | | | | that you will see real results in about twelve |
| understand exactly which muscles you are training | | | | weeks if.... you DON'T SKIP WORKOUTS and if |
| and learn to feel them work. | | | | you challenge yourself to work hard during every |
| 2. SLOW DOWN. This is related to form but | | | | session. |
| deserves special attention. Throughout the entire | | | | BE PATIENT and resist trying every red-hot |
| exercise, you must be in complete control of the | | | | workout you read about. Most of them are |
| weight. Most trainees perform the movements | | | | nothing more than variations of basic programs. |
| too quickly. When you swing a heavy weight out | | | | Give your current routine a chance to work. |
| of control you increase the risk of injury, but you | | | | Patience also says that more is not necessarily |
| also allow inertia to do the work instead of fully | | | | better. You need at least forty-eight hours rest |
| challenging the muscle. | | | | between weight workouts and when you are |
| TEMPO is important. Because most trainees use a | | | | stronger you may need seventy-two hours or |
| weight that is too heavy, they perform the | | | | more to recover. Remember that plenty of rest |
| exercises with rushed and jerky movements. | | | | and a diet of fresh, unprocessed food provides a |
| SLOW DOWN. A good norm is to lower the | | | | foundation for all of your hard work. |
| weight to a count of three (3), raise powerfully to | | | | Resistance training is the fastest way to lose |
| a count of one (1) and pause in the contracted | | | | weight, change your body shape, increase |
| position for a one (1) count before lowering again. | | | | strength and improve your health. You can do it if |
| This can be expressed as a 3.1.1 cadence. | | | | you learn to make a sport out of it (or better |
| 3. COMPOUND EXERCISES. Trash your body | | | | yet, a game). Take the time to learn proper |
| building magazines that show champions doing | | | | technique, apply a high degree of vigor to every |
| hundreds of bicep curls and focus on exercises | | | | workout and see just how good you can get. |
| that develop full-body strength and conditioning. | | | | And always remember... "Be Strong.... Be Lean". |