1. Proper form
The most important aspect of training. Unfortunately, a lot times lifters are more concerned about adding weight than they are with their posture.
Cheating form means you aren’t recruiting the proper muscles for any kind of strength gains, leaving yourself open to countless injuries.RELATED: RECOMMENDED PLANS FOR YOU
So often I witness people in the gym not allowing their body the proper amount of rest between sets.
During multi-joint exercises, a rest of 1 minute 30 seconds to 2 minutes is necessary.
To ensure you are getting the most out of every lift it is crucial to give your body time to regenerate ATP (adenosine triphosphate). ATP is responsible for the transportation of chemical energy within cells for metabolism.
3. Avoid exhausting muscle groups
It is necessary to avoid pre-exhausting target muscle groups, as well as the assisting muscles prior to working major muscles.
For example, biceps act as a secondary muscle group when doing back movements, so it wouldn’t make sense to work biceps directly before a back movement because is the muscle responsible for pulling weight is too tired, you’ll fail to get the most out of your back workout.
4. Lift up to 75% of your maximum weight
Lifting any lighter than about 70-75% of your max weight means you’re only increasing muscular endurance instead of increasing muscular strength.
The last portion of the lifting equation. If your goal is increased strength, your timing should be a 1 second lift and a 3 second lower. Studies have shown that increasing the velocity of the lifting phase leads to a strength increase.
So remember, quick, controlled, lift… slow, controlled, lower.