Weight Training Advice
Using Proper Weight Training Form
targeting the muscle group you're working out as well if you are cheating and not using proper lifting form. Using too much weight and not getting full reps won't work your muscles as efficiently either.
The bench press is one of the most abused exercises as far as proper form goes. How many times have you seen somebody bench press with their entire body, besides their upper back, up in the air, decreasing the distance they have to push the weight by a few inches. Proper bench press form does allow you to arch your back, but you should always keep your rear end on the bench. Also, to properly work the pectorals while benching, you should contract your upper back inward and a little downward while lying on the bench. This will pop your chest out and allows you to bench press with proper form more efficiently as the resistance will be focused more on the chest and not as much on the front deltiods and triceps. With your feet on the floor and your butt on the bench, you'll have a natural arch of the lower back, which is fine. Some people try to exaggerate this lower back arch by contorting their bodies to decrease the distance between their butt and lower back. Unless you're a competitive powerlifter training for a competition you should avoid doing this too often as it can't be good for your lower back.
Another exercise that is often performed without proper form is the squat. A lot of people try too much weight and don't get down to the point where their legs are parellel to the floor. Not doing full reps while squatting could be bad for your knees as you'll put a lot of pressure on them by suddenly stopping half way down with a heavy weight on your back. For proper squatting form you should keep your lower back arched and avoid bending it. You should also try not to let your knees bend forward in front of your toes too much, so make sure to keep your hips and butt back at the bottom of a squat.
For proper deadlifting form you'll want to start the movement by driving with the legs and the hips, and let your lower back take care of the rest. If you only use your lower back to deadlift you're shortchanging yourself. Combining leg and lower back strength with proper form will cause the weight you can deadlift to increase dramatically.
The one exercise to maybe not use completely perfect form on would be barbell or dumbbell curls, but only on your first working set or 2. Heavy cheat curls will pump your arms up fast. Cheat by bending forward to start the weight upward while curling and slowly lower it. Do this at the beginning of a biceps workout to get a good arm pump, then do the rest of your biceps exercises with proper form. If you do this try not to bend your lower back forward too much, just a little.
With any exercise you do during a weight training workout, you should always control the negative part of the movement. For example, while bench pressing make you lower to weight to your chest under control. This doesn't mean to take 5 seconds lowering the weight all the time. Just don't drop the weight on yourself and try to bounce it off your chest. Take advantage of the negative part of an exercise to ensure proper form.
Always controlling the weight and using proper form will allow you to make lasting gains and decrease the chance of getting hurt.
To get the most out of your weight training routine you must use proper form on your exercises. Improper weight lifting can cause injuries that will hamper your progress. You also may not be
