Five Great Weight Lifting Tips

It seems that everybody has their own weight lifting tips. And boy, don’t we know we’ll be the first ones to hear about them, and then hear about them again and again. All of the sudden everybody thinks they are an expert, but how do you the guy next to you at the gym or your buddy really knows how to do something better than you? These guys tend to think about weight lifting tips that have worked for them specifically, but not ones that would apply to all people in all situations.

But whether you are new to working out, you’re stuck in a frustrating plateau or you’re just looking to improve and build upon your results, these five weight lifting tips can work for you.

• Use negative repetitions – Negative repetitions place the emphasis of a rep on the weight control portion of the rep, as opposed to the push or pull exertion of the rep. On the bench press it’s when you are lowering the bar, but on a lat pull down it’s when you’re letting your arms extend back over your head. During the exertion component of the exercise your muscles are contracting to move a weight. On the negative portion, you are really stretching them out and forcing them to support that weight. Too many people focus on getting higher rep totals, while taking a half second to wildly swing through the complete rep. Try focusing on the negative half of the rep, taking three full seconds to lower the weight each time.

• Try pre-exhausting muscles – When you pre-exhaust, you perform an exercise targeting one or two muscle groups that are used in a larger compound exercise before doing the compound exercise itself. For example, before doing squats, you’ll do a few sets of leg extensions to pre-exhaust your quads. Before using the bench, do some triceps presses. This will force the other muscles involved to work harder and really hits the pre-exhausted muscle hard.

• Don’t rest too long – Optimally, when you are lifting weights, you should rest for no longer than one minute in between your sets. However, you can change this time to meet different needs. If for example you are trying to lose weight and want to get a cardio workout while lifting, use a no-rest circuit training routine or rest for no more than 45 seconds between sets. If you are really focusing on building strength, allow your muscles to rest for 90 seconds when performing compound exercises such as squats, dead-lifts or the bench press.

• Always get your protein in – Don’t ruin your great workout by not eating all of the protein you need. You always, always should eat a protein filled meal within one hour of finishing a weight training session. Additionally, for the day, you should at a minimum of one gram of protein per pound of body weight to ensure your muscles have enough fuel to repair and rebuild. Whey protein shakes are a fast and easy way to increase daily protein intake.

• Weight lifting first, cardio second – One of the weight lifting tips that people don’t always realize is that if you are going to be weight training and doing a cardio session on the same day, you should always start with the weight training. This will keep your muscles healthy and fresh when they have to handle heavy loads, and will keep your heart warmed up and revved to finish off with some additional cardio training.

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