There are many different types of
exercise techniques. The objective is to find a training method that is
not only beneficial, but safe as well. Regardless of which technique you
select, remember to consider the safety aspects. Recognize the following
training principles for minimum risk of injury.Proper form on each exercise is one of the most important factors in attaining maximum fitness results. Concentrate during each repetition by moving slowly and smoothly in both the lifting and lowering movements. Never sacrifice your form in an attempt to use more weight or perform more repetitions. Always use as much weight as you can, and always do as many repetitions as you can, in proper form.
Proper Exercise Principles
Select exercises that isolate and work the largest muscle groups first, then proceed to the smaller muscle groups. Example: hips, thighs, back, shoulders, chest, arms and neck.
Use only strength training equipment that is void of any perceivable mechanical friction. Mechanical friction is most easily detected by feeling for any "sticking", and/or listening for any noise made by the machine, while the exercise is being performed. If a suitable piece of equipment cannot be found, then substitute with the equivalent free-weight or body-weight exercise.
Perform one set of 2-4 exercises for the lower body, 4-6 exercises for the upper body and no more than 10 exercises in any single workout.
Select a resistance on each exercise that allows you to do between 4-8 repetitions in smooth, steady form, through a full range of motion. If 4 repetitions cannot be performed properly, the resistance is too heavy. If 8 or more repetitions can be performed properly, the weight is too light.
Accentuate the lifting portion of each repetition. Lift the resistance or perform positive work slowly and smoothly to the count of 10...pause in the most contracted position...lower the resistance or perform negative work slowly and smoothly to a count of 10. Do not pause or lockout the joints in the most contracted position of any compound (multiple joint) pressing exercise. Example: leg press, chest press, overhead press.
Use as much of your range of motion as possible on each exercise to
develop full-range strength and flexibility. Concentrate on flexibility
by slowly contracting and stretching during the first 3 repetitions.Continue each exercise until no additional repetitions are possible in good form. When 8 or more repetitions are performed properly, increase the resistance by approximately 5% at the next workout.
Move slower, never faster, if in doubt about speed of movement. Do not ever sacrifice form for more repetitions.
Breathe normally. Never hold your breath while exercising. Keep your face and jaw relaxed, and never squeeze the handgrips tightly. This results in elevated blood pressure and could be dangerous.
Never exercise with a headache or illness.
Avoid exercises that compress the spine and/or position the head and neck too far forward or backward.
Keep your body in a straight, aligned manner. Avoid twisting or shifting your weight during the movement.
It is preferable to exercise in an environment that is cool and quiet.
Walk quickly from exercise to exercise. The longer the rest between exercises the less effective the overall exercise effect.
In order to assure continued progress, rest a minimum of 48 hours between successive workouts. Some advanced subjects may need more than a week between successive workouts in order to make progress. Monitor your exercise sessions closely, if progress stops exercise less frequently.
Keep accurate records of the date, resistance,
repetitions, and overall training time for each workout.
Do not vary the workout often.
>After
several weeks of proper exercise,
the initial recommended repetition
range (4-8) needs to be adjusted
to better serve the participants
individual needs. Most people
need to spend less time under
load (repetitions) while exercising,
some people may need to spend
more, and still others may
need no change at all. Similarly,
once the overall intensity
of ones session becomes appropriately
high, the total number of
exercises performed in a given
session, and the frequency
of training should be adjusted
to facilitate continued progress.
Guidelines for Advanced Exercise Progression
Very
soon after a person shows
proficiency in a given exercise,
steps should be taken to
refine that person’s
repetition range.
Resistance should be increased aggressively (more than 5-10%) from
session to session, until no more than six repetitions (60-90 seconds
under load) can be performed.
For the next several sessions attempt to conservatively increase the
resistance (approximately 5-10%), attempting to increase the intensity
of the exercise to the point where four repetitions can be performed.
Generally, once a resistance has been found in an exercise, which allows
for thorough-inroad to occur between 3-5 repetitions (45-75 seconds
under load), further progression should occur in the form of continued
resistance increases.
Subsequent resistance increases should be
very conservative (less than 5%).
Some rare individuals may find that their repetition range in a given
exercise may need to be slightly higher in order to facilitate continued
strengthening. If this is truly the case, then rarely, if ever, should
that exercise exceed 8 repetitions (120 seconds under load).
Under most normal circumstances, no more than 8 total exercises should
be performed in any one session, but when the overall intensity of the
exercise session becomes appropriately high, it often becomes necessary
to reduce the total number of exercises performed to as few as four, or
less.
Be careful not to over train. Provide for more recovery time as needed.
At advanced levels, it is often necessary to rest as long as 96 hours
between sessions, but it is not uncommon to need as much as a week, or
longer, in order to progress. Monitor sessions closely.