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Weight Training Tips

·        Always lift the weight slowly. The object of lifting the weights is to stimulate your muscles, not simply to move the weight.  Lifting at a slow pace places greater strain on the muscles and is much safer.

·        Focus on the eccentric phase of each repetition.  There are 3 phases of each repetition you perform.  The first is the concentric phase.  During the concentric contraction the working muscle shortens, pulling the bones on either side of the joint being used closer together.  At the end of the concentric contraction the muscle is at its shortest position.  After a brief pause (transition phase), you must begin to return the weight to its starting position.  This second half of the rep is called the eccentric phase. Research confirms that the eccentric (lowering) component of a lift may be just as important as the concentric (lifting) phase for promoting muscle growth.

·        Breath. Exhale when moving the weight from the starting position to the transition phase.  Inhale when returning the weight from the the transition phase to the starting portion.  (English Translation:  Exhale as you move the weight against gravity (press, curl, pull) inhale as you return the weight to the starting position.

·        Keep your abdominal muscles tight through each repetition.  This helps maintain intra-abdominal pressure that stabilized your spine, providing support. 

·        Keep your knees slightly bent when performing exercises from a standing position. (biceps curls, side raises, etc.) Bending your knees takes the strain off of your low back.

·        Always maintain good form. Never ever sway to move the weight.

·        Keep a natural back position through all pressing movements.  Do not excessively arch your back.

·        Perform each repetition through a full range of motion to work as many of the fibers in that muscle as possible.  This is a sure fire way to gain optimal development while maintaining muscle and joint flexibility. 

·        Squeeze the muscles you are working during the transition phase of each repetition to stimulate as many fibers as possible. 

  ·     Know when to rest. Soreness beginning 18-36 hours after your session is normal.  Any pain, particularly before the 18 hours post exercise mark is indicative of injury.  Also if your muscle soreness last beyond two days after your weight training session, you may have over done it.  (Exception to the rule: during your first 2 weeks of weight training you can expect to experience greater than normal soreness as your body adapts to weight training, so take it easy during this period)

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