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 Even the more experienced of us have periods where we are not exercising efficiently or correctly. We may be going through the motions but are not seeing the results we expect. Therefore, it often a good idea to refresh ourselves on the basics and review our exercise routine. Follow these basic guidelines to get you back on track to building a better you.
Form - Lifting a weight should be mostly done in a fluid motion. Many people lift more than they can safely handle which results in bad form, injuries and poor muscle growth. Unless struggling for one last rep, all weights should be comfortably handled, with emphasis on proper form. Don't lift with your back - We see it all the time - curved backs when deadlifting, arched backs when benching. The back should be kept straight when lifting and legs, arms and shoulder muscles used to lift to lift. Any aches or twitches in your back are a warning sign. If necessary, use a good weight lifting belt to avoid injury. Those who have experienced slipped discs or back spasms will testify to how sore and frustrating it is. Swinging - It's no use swinging weights about the place. Weights should be lifted up and placed down with the muscle being exercised two times as it expands and contracts. Do not flop the weight down by your side after a lift as you are missing out on half the exercise and jerking tendons unnecessarily. Routine - Your body adapts to routine very quickly. Doing the same exercise routine month after month will slow growth and make your exercise session immensely boring. Alter your routine at least once every 4 to 12 weeks. Also, vary which exercises you do and what order you do them in. This keeps your routine fresh and interesting. Exercises - Dumbbells are better than barbells which are better than machines. If you can do an exercise with dumbbells rather than machines, this should be the preferred option. However, machines offer an easier way to do isolation exercises and if exercising alone, are also safer than doing heavy weights without a spotter. Don't forget compound lifts like deadlifts and squats as these are great for all round development. Avoid spending your time doing benches and curls. You'll end up out of proportion and looking ridiculous. 
Cardio - Many people concentrate on weights only, either because they dislike cardio or presume that weights are exercise enough. However, cardio is important because it elevates the heart beat to a sustained rate, forcing your body as a whole to work and 'burn' fat. It's rare for someone to dislike cardio completely - if you find treadmills boring, go for a run or cycle. Try jump rope or skipping if you want. There are loads of differing cardio exercises so find one you like and include it as part of your regular weightlifting routine. Rest - Your body needs time to recuperate after exercising. Avoid exercising the same muscles repetitively without sufficient rest between sessions. Every so often, a complete break should also be taken of at least a week if not longer. Your muscle isn't going to suddenly disappear because of a week off and both your body and your mind will benefit from the rest. Food - We can negate all our efforts at exercising by eating the wrong foods. Make sure there is sufficient protein in your diet to aid muscle growth. Avoid processed or fast foods and concentrate on healthy options such as lean meats, carbs, fruit & veg and healthy fats. Avoid unnecessary and expensive supplements unless absolutely necessary. If you’re aiming to get bigger, calorie intake should be slightly higher than we need. For cutting, reduce calorie intake gradually. |
