| 1. Have A Plan.Why do most people fail? They do not | | | | press and rowing, shoulder press with pull downs, |
| set goals and write out detailed plans on how they | | | | curls with tricep extensions.7. Pre-workout Cardio & |
| will attain the goals that they set for themselves.2. | | | | Stretching.By doing the cardio before you train you |
| Keep A Journal.By keeping an accurate journal you | | | | will be able to increase your core temperature and |
| will guarantee that you are making progress, and if | | | | thus be less likely to get injured while training. Having |
| you are not then the journal itself will have the | | | | said that, many people like to train cardio after their |
| answers to why you are not making progress. You | | | | weight training. The bottom line is, as long as you are |
| are in essence your own personal trainer.3. Basic | | | | doing cardio training, do it when you want to.8. Train |
| Movements.Focus on the basic movements of weight | | | | with a partners.By training with someone else, it |
| training: | | | | makes you more accountable for your training. If |
| Squats Deadlifts Bench press Shoulder press Chin | | | | motivation is you problem, having a partner who is |
| ups Dips Rows Curls Situps Calf raises4. The Tempo | | | | counting on you being there might be the trick. Also, |
| of your workout.Tempo is the speed at which you | | | | training with a partner has a safety element as well. |
| lift the weight. You should vary the tempo at which | | | | If you are training with heavier weights, it is nice to |
| you train.5. Rest Between Sets.The amount of time | | | | have someone who left that bar off you chest when |
| that you rest between sets is dependent upon the | | | | you have trained to failure.9. Post Workout Nutrition.I |
| intensity at which you lift (how close to your | | | | know it is supposed to be about weight training. The |
| maximum). If you are doing higher reps (12-15) then | | | | most common mistake most people make is not |
| you rest periods will be shorter (45-75 seconds), but | | | | eating after they train or not eating the right thing. |
| if you are doing only a few reps (1-5) then you will | | | | This meal should contain a mixture of different types |
| need longer periods (2-5minutes) between each set.6. | | | | of carbohydrates such as a high glycemic |
| Prevent Imbalances.Have you ever seen a guy that | | | | carbohydrate like glucose, a medium gylcemic carb |
| trains nothing but bench? His shoulders are pulled | | | | like maltodextrin and a limited amount of a low |
| forward and rounded in. He will have trouble sooner | | | | glycemic carbohydrate like fructose.10. Take Time |
| or later because he has an imbalance between his | | | | Off.One of the most common mistakes people make |
| horizontal pushing and pulling muscles. | | | | in their training is over training. Many people believe |
| When designing a program make sure that the | | | | that more is better. In fact, if you over train you are |
| program trains both the agonist and antagonist | | | | running the risk of having a negative effect on your |
| muscle groups. A few examples would be bench | | | | workouts. |