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Weight-training
equipment is designed to be safe and easy to use, but it's important to
operate it properly. If you're a newcomer, schedule a few sessions with
a personal trainer or bodybuilding expert who can help you learn the
proper
exercises to handle those bodybuilding equipment and start you out at a safe but challenging level. Even
seasoned bodybuilders should learn the proper technique before trying a
new piece of weight training equipment.
For best results and
safety, every workout should be build around these basic principles:
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Learn the proper
technique and use it consistently. This is the golden rule of weight
training. Whatever your goals or your program, you need to do the
workout properly, or you won't get results and you'll be at greater
risk of injury.
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Work all your
major muscle groups at least twice a week, include at least one
exercise for the upper back, shoulders, chest, lower back,
abdominals, front of arms (biceps), back of arms (triceps),
buttocks, front of thighs (quad triceps), back of thighs (hamstring)
and lower legs.
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Rest each muscle
group at least 48 hours between workouts. Muscles need time to
repair and rebuild after a workout - that's what makes them
stronger. If you want to work out every day, split your training so
you work some muscle groups on one day and others the next.
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Work large muscle
groups, such as the legs, chest and back, then the small ones, such
as shoulders and arms.
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Rest between sets
to give your muscles a chance to recover. Once you've hit your
stride, 30 seconds to 2 minutes of rest should be sufficient.
Beginners may need to rest longer.
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Learn the
difference between "good pain" and "bad pain". When you begin, it's
natural to feel some muscle soreness one or two days later. A
sharper pain is cause for concern, especially if it's associated
with a specific muscle, position or exercise.
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Keep breathing.
Holding your breath raises blood pressure, possible to dangerous
levels. Keep a slow, steady rhythm and exhale as you life, inhale as
you lower the weight.
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Add a little
weight when you get to the point (where) you can do 15 reps easily
and with good form. If it's a struggle, or you have to break form to
do the move, reduce the weight until you feel in control.
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