The Basics
Resistance training is not and should not be complicated. Your body works most effectively as a whole unit and you must train each part of your body, regardless of where your natural strengths and weaknesses are. For good muscle conditioning you should start with the basics, which involve working the largest muscle groups:

• Upper Legs
• Back
• Chest
• Shoulders

Take a brief look at an example Basic Weight Lifting Program involving your large muscle groups to give you an idea of how to start. You can also see a example of an Advanced Weight Lifting Program, which includes working out your smaller muscle groups as well.

Warming Up and Stretching
Warming up and stretching (done in that order!) are necessary before you start your resistance training. This prepares your muscles for work and will help you avoid injuries. You should warm up with some light to moderate cardiovascular exercises for 10-15 minutes, followed by stretching your muscles for another 5 to 10 minutes. If you are going to concentrate on your legs and shoulders for your workout, spend the bulk of your time stretching those muscles before beginning.

You should repeat this procedure at the end of your weight training session. This is often referred to as the "cool down" and stretching. This will increase flexibility and move some of the waste products (lactic acid) out of the muscles to ensure less soreness in the days to follow.

Correct Form
Using "correct form" when lifting weights is a MUST. It helps prevent injuries and makes your training session much more efficient and effective. If you are going to lift, do it right!

Certified personal trainers specialize in not only showing you what exercises to do, but how to do them correctly for maximum benefits. If you do an exercise incorrectly, you are setting yourself up for a serious injury and making your workouts less productive. Slow, controlled movements should always be used.

It is not a sign of weakness if a weight is too heavy for you to move with strict form. If you have to decrease the weight in order to lift it correctly, your muscles will respond more effectively than if you have to swing the weight up or use quick, momentum-derived movements to complete the exercise. Many people have severely injured their lower backs, knees, elbows, necks, et cetra lifting a weight incorrectly using too much weight. It is simply not worth it.

Sample Exercises: (click on images to see the animation)

Dumbbell Chest Press		Lat Pulldown		Dumbbell Shoulder Press		Barbell Squat

Concentration and Breathing
When handling any weight, even a light weight, you should concentrate on the primary muscle or muscle group you are using while lifting and lowering the weight slowly and deliberately. Lift the weight slowly using a count of two, concentrate on squeezing the muscle, then lower the weight even more slowly using a count of four for each repetition. This extra concentration and timing will more effectively build your muscles than swinging the weights around while your mind is thinking about your grocery list or what assignments have to be done at the office.

Breathing is also important during your workout because you need to supply a good deal of oxygen to your muscles and brain while lifting heavy weights. Do your muscles and your brain a favor and breath out during the most strenuous part of the movement (eccentric phase) and breath in during the concentric phase. DO NOT hold your breath! There is danger in holding your breath while lifting weights. Exhaling during the exertion phase lowers your internal pressure, while failing to breath correctly can lead to broken blood vessels, as well as a hernia.

Progressive Weight Lifting
Do you want your muscle to continue to grow? Then you have to challenge them continuously.

Weight lifting needs to be progressive in intensity in order to be effective. Your body is designed to deal with outside stresses and will adapt in a relatively short period of time. You should change your routine every 3 to 6 weeks, depending on your intensity and your rate of adaptation to the program. For instance, if you are lifting consistently three to four times per week your routine should be changed after four weeks.

Certified personal trainers, like myself, are experienced in program periodization, the teaching of proper form and technique, and we are experts in increasing intensity to help you reach your goals quickly and safely. There are a multitude or ways to train your muscles. If you are ready to change your body and change your workout routine please contact me for a FREE consultation.