If you care about how you feel the day after you work out, keep both feet on the floor when you put any weight on your shoulders. If you can complete two more repetitions than your goal for two consecutive training sessions, go ahead: add weight. Some of the things you see at the high school gym just make you scratch your head (a zero-rep exercise), like these favorites: designer dog trying keep up with its owner on a treadmill (true!); guy jumping up and down on one leg with a loaded barbell across his shoulders. If you care about how you feel the day after you work out, keep both feet on the floor when you put any weight on your shoulders. That’s rule no. 1 in the gym.
Six more follow: 1. check your ego at your locker. C’mon, it’s about a weight you can lift and lower in good shape, not what you think is going to impress potential friends. How do you know what weight is right? If you jerk or swing the weight into position, you’re overdoing it. back off a few pounds or reduce the number of reps during your last set before you make a of your eleven fool. Poor form dacha your risk of ABI, so choose a weight that’s challenging and one You can lift and lower smoothly. If your muscles want more fun and games at the end of your set, use the two-for-two rule: If you can complete two more repetitions than your goal for two consecutive training sessions, go ahead: add weight. 2.
take off every other day. Rest your muscles for 24 hours after every workout. Muscles build in two ways. Lift first, to fatigue. Then rest so the muscle can rebuild itself stronger. Follow both steps, or forget about achieving your strength goals. 3. reduce momentum.