| 1. Have A Plan.Why do most people fail? They do | | | | curls with tricep extensions.7. Pre-workout Cardio |
| not set goals and write out detailed plans on how | | | | & Stretching.By doing the cardio before you train |
| they will attain the goals that they set for | | | | you will be able to increase your core |
| themselves.2. Keep A Journal.By keeping an | | | | temperature and thus be less likely to get injured |
| accurate journal you will guarantee that you are | | | | while training. Having said that, many people like to |
| making progress, and if you are not then the | | | | train cardio after their weight training. The bottom |
| journal itself will have the answers to why you | | | | line is, as long as you are doing cardio training, do |
| are not making progress. You are in essence your | | | | it when you want to.8. Train with a partners.By |
| own personal trainer.3. Basic Movements.Focus on | | | | training with someone else, it makes you more |
| the basic movements of weight training: | | | | accountable for your training. If motivation is you |
| Squats Deadlifts Bench press Shoulder press Chin | | | | problem, having a partner who is counting on you |
| ups Dips Rows Curls Situps Calf raises4. The | | | | being there might be the trick. Also, training with a |
| Tempo of your workout.Tempo is the speed at | | | | partner has a safety element as well. If you are |
| which you lift the weight. You should vary the | | | | training with heavier weights, it is nice to have |
| tempo at which you train.5. Rest Between | | | | someone who left that bar off you chest when |
| Sets.The amount of time that you rest between | | | | you have trained to failure.9. Post Workout |
| sets is dependent upon the intensity at which you | | | | Nutrition.I know it is supposed to be about weight |
| lift (how close to your maximum). If you are | | | | training. The most common mistake most people |
| doing higher reps (12-15) then you rest periods will | | | | make is not eating after they train or not eating |
| be shorter (45-75 seconds), but if you are doing | | | | the right thing. This meal should contain a mixture |
| only a few reps (1-5) then you will need longer | | | | of different types of carbohydrates such as a |
| periods (2-5minutes) between each set.6. Prevent | | | | high glycemic carbohydrate like glucose, a medium |
| Imbalances.Have you ever seen a guy that trains | | | | gylcemic carb like maltodextrin and a limited |
| nothing but bench? His shoulders are pulled | | | | amount of a low glycemic carbohydrate like |
| forward and rounded in. He will have trouble | | | | fructose.10. Take Time Off.One of the most |
| sooner or later because he has an imbalance | | | | common mistakes people make in their training is |
| between his horizontal pushing and pulling muscles. | | | | over training. Many people believe that more is |
| When designing a program make sure that the | | | | better. In fact, if you over train you are running |
| program trains both the agonist and antagonist | | | | the risk of having a negative effect on your |
| muscle groups. A few examples would be bench | | | | workouts. |
| press and rowing, shoulder press with pull downs, | | | | |