Weight Training Tips

Sets And Repetitions, Injuries, Results

Sets and repetitions

You want to get the most out of your workouts with the least effort. Here are some weight training tips to help you organize your intermediate workout:

• Do all 3 sets of each exercise before going to the next exercise.
• Rest about one minute between sets.
• Pick a weight that you can do for 10 repetitions the first set.
• Stay with that weight until you can do 3 sets of 10 repetitions with that weight, then increase the weight next time.
• Workout right so you don't get hurt. Use a spotter for the bench press. If you don't have a spotter you can use the chest press machine.

Don't get injured

Do lunges and back hyperextensions without weights when you are starting out. If they are too easy you can increase the number of repetitions. Concentrate on the form.

When you are familiar with the exercises then you can add some weight. But be careful when using weight with back hyperextensions. The last thing you want is an injury that can slow you down.

Caution with overhead lifts

I don't advise using overhead lifts like the military press. It is too easy to get hurt.

You just want to lose weight and have a little fun (yes, lifting weights is fun after you get into it.) And you don't want to end up with a neck injury from overhead presses.

I have a friend who is an advanced weight lifter. He does military presses 10 repetitions with 225 pounds (about 100 kilograms.) And one day he ruptured a disc in his neck. Don't do it.

Keep track of your results

Always keep a log book of your exercises, sets and repetitions. You will know what exercises to do and what weights to use next time. This one tiny step will double your results.

Always try to do at least one more repetition than you did last week. That will keep up the intensity and maximize your results.

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