There are many opinions on how the weights should be lifted during the training. Those opinions differ in the optimal number of sets and repetitions, optimal rest time, proper exercise techniques, tempo, and sequence, etc. Let us temporarily forget about those various opinions and focus on the key aspects of strength training.
- Think about the technique while performing the exercise. Think about the complex movements which you are performing. Any exercise should be done with the whole body.
- Think about the posture throughout the exercise. You should keep your back straight when performing any exercise. The back should be neither overly arched nor overly bent. Regardless of the amount of repetitions which you usually perform, be it three or thirty, the last two-three repetitions should be the most difficult ones.
- Breath! We tend to forget about breathing when our attention is concentrated on the movements. Especially, when doing complex exercises. Do not fixate your thoughts on when you should breath in and when out. The most important thing is that there should be constant movement of air in the lungs, “in” and “out”.
- Attack the weakest spots first. You are not fond of leg exercises? Then do sit-ups first! Are you bad at stretching? Then do the exercises on muscle elasticity at the beginning of the training. No matter what, give the highest priority to the posture if you sit all day in front of the computer it is likely that your shoulders and back will weaken over time. Work on them in the fist place!
- Add variety to the positions during your training. Most of the exercises with free weights are usually done in the same position. However, those can easily be done differently.
- Do the exercises quickly during the “positive” phase, and slowly during the “negative” one. Do not worry about choosing the wrong tempo of the exercise. Instead, focus on doing them rapidly during the positive phase and slowing down the tempo during the negative.
- Try to maintain the same position throughout each exercise.