“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” — Dale Carnegie

Strength Training Redefined

Are you looking for a way to increase the effectiveness of your weight lifting workout? And a few ways to ensure you minimize the risk of injury in your training? Then read on for thirteen tips to ensure you make the most of your weights.

1.  Do not lift weights on an empty stomach. You need fuel to break down, repair, and rebuild your muscles bigger. Have something small to eat so it’s not sitting heavily in your belly, but do ensure you have something. A small piece of fruit, half a protein shake or some other small, healthy snack is perfect.

2.  Use weight machines if you’re likely to cheat. As the machine will guide you through the exercise, you’re almost unable to physically cheat and supplement your lifting with a stronger muscle.

3.  Use weight machines if you’re prone to injury. As mentioned previously, weight machines guide you through the motion and therefore you’re less likely to move in a dangerous manner. Also, if you’re already carrying an injury, using a weight machine means you can isolate specific muscles, so it’s more flexible in being able to avoid doing an exercise that uses that muscle.

4.  If you’re under time pressure, use weight machines. You won’t need to spend time swapping weight discs, or changing from dumbbells to barbells, etc. You may need to initially spend some time learning how to use the machines, but once you have your program down, you’ll move from machine to machine much faster than you’ll be able to swap weight plates.

5.  If you’re prone to injuries caused by repetition, then you need to avoid the weight machines and use free weights instead. You will also need to avoid particular weight machines if the range of motion is not suited to your own body. In these instances, free weights are definitely your best choice for lifting.

6.  If you like to watch yourself whilst you exercise (for correct form, of course!), then free weights are the choice for you. The gym isn’t going to be too impressed when you try to shift the leg press machine for a better view!

7.  Dumbbells are more unstable than barbells, so always ensure that your movements are slow, controlled, and carefully defined. Free weights will always utilize your stabilizer muscles, therefore increasing your core strength and maintaining an all over body workout.

8.  Always warm up beforehand. One set at 70% weight is the best way to warm up.

9.  If you feel any kind of sharp pain, STOP! It’s normal to feel pain and ‘the burn’ during your workout, but a sharp pain is your body’s signal to you that you’re doing harm. You have more than likely injured yourself and it is best to get it checked out before you do yourself any more harm.

10.  Always cool down, or alternatively, you can do your cardio workout after your weights. You will have already kicked your body into fat burning mode, so there’s not better time to do your aerobic workout!

11.  Ask, ask, ask. The employees at your gym are trained to help you, so if you have any questions, then ask. Being more effective may be the case of one small adjustment to your elbow position… so it’s worth getting someone qualified to check on your technique.

12.  If you want to gain symmetry in your lifting abilities, then begin with your weaker side first. Take note of the number of repetitions you were able to complete, and then only do that many repetitions on your stronger side. Over time your weaker side will play ‘catch up’ to your stronger side, and then you can continue on strengthening both sides equally.

13.  You will adapt to your routine. So ensure that you have a regular meeting with your personal trainer or fitness instructor to mix it up and ensure that your body is continually challenged. It may be as simple as increasing your weights, or it might be trying something completely different like boxing. By following just a few of the above tips, you’ll not only maximize your workout, but you’ll ensure that you reduce your injuries and find the most effective methods for your own training. After all, everyone is different!

This article is from my online Health And Fitness Magazine available as part of your membership to:
PHIL B’s ONLINE PERSONAL TRAINING AND NUTRITION PROGRAMS 

Fitness Tip: Smart Shopping - Never go grocery shopping on an empty stomach. If you do, you will end up with a cart full of bad decisions and regrets! Instead, make a list of healthy foods to buy and go after a sensible meal. Avoid the chips/candy isle and stick to the outskirts of the store where fresh food such as produce, dairy and meats are displayed.

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Exercise Of The Day: Olympic Bar Split Squats

Starting Position: Place the bar across your shoulders and grip it with your palms turned down. Stand with your right leg forward, knee bent; and your left leg straightened behind you. Lower yourself down by bending your left knee.

Movement: - Exhale as you press the bar up to a standing position. Inhale as you slowly lower the bar back to the starting position.  Repeat on other side as required.

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