My Do’s and Don’ts for Resistance/Weight Training
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When it comes to resistance/weight training at Make Em Sweat BodySculpting we are always trying to improve by increasing the intensity via training at a faster pace, increasing resistance and/or repetitions. But not at the expense of potential injury which slows results and can lead to expensive health bills!
Human instinct is to make something easier to perform, but when it comes to body transformation it’s counterproductive. I hope the following Do’s and Don’ts can help you reach your full potential: |
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Don'tDon’t do the repetitions at a faster tempo to make the lift easier
Using a faster tempo (unless otherwise instructed) is counterproductive because you don’t fully stimulate the targeted muscle, and can lead to injury. |
DoDo the repetitions at a steady tempo so you really feel the muscles working leading to maximum muscle response.
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Don’t jerk the weight during exercise
Cheating by jerking the weight is typically used when a person is trying to lift too much weight potentially leading to injury from hyperextending your joints…an example is tennis elbow. |
Do control the weight during both the eccentric and concentric phases of the movement and you’ll reap the reward of faster body transformation.
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Don’t use improper form to be able to do an exercise
Improper form is counterproductive because cheating incorporates other muscles to help with the lift leading to less muscle growth. |
Do focus on feeling the exercise stimulating the muscles they are intended to; you’ll get faster results and diminish the chance of injury. If you still can’t do the exercise properly do an alternative exercise that is similar.
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Don’t start resistance/weight training without a plan
Ignorance is not bliss…it’s a waste of time and can get you hurt. If you don’t fully understand what you’re doing you increase your chances of any, or all, of the above happening to you. |
Do have a program to follow, understand what each exercises goal is, and have a deadline for results. If at the end of the deadline your goals aren’t met, re-evaluate your program.
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A simple way to see if you’re getting maximum results from an exercise is to back off slightly on the resistance/weight to see if you feel your target muscles are stimulated more by using less resistance/weight than more. If you notice lowering the resistance/weight made you feel your targeted muscles are stimulated more you have your answer…keep the resistance/weight lower…this is an easy mistake to make, but also easy to rectify.
In conclusion: Don’t sacrifice your form for lifting more resistance/weight. Do understand body transformation is not about how much you lift, but how much your muscles are stimulated!
Check out these exercise videos for all the muscle groups to learn the proper form for an exercise: https://www.mesbodysculpting.com/exercise-menu.html
Read related blogs: https://www.mesbodysculpting.com/fitness.html
In conclusion: Don’t sacrifice your form for lifting more resistance/weight. Do understand body transformation is not about how much you lift, but how much your muscles are stimulated!
Check out these exercise videos for all the muscle groups to learn the proper form for an exercise: https://www.mesbodysculpting.com/exercise-menu.html
Read related blogs: https://www.mesbodysculpting.com/fitness.html