10 basic rules for weight

Weight is nothing mysterious. The implementation is very simple and clear. All you need to do is to slam your intuition and apply the following 10 basic rules.

　　1. Use free weights for all heavy sets

　　　Heavy as some machines may feel that as long as it does not involve as many muscle supporting areas as possible, do free weights, so do not build as much compound substance as possible.

　　2. Use compound movement

　　How you practice is perhaps the most important motivation in the complex. If you want to be sufficient, it is difficult to batch and not isolate. On the contrary, what to do with Dave Draper calls “body thrust” to formulate all muscles in the area for participation. Also, don’t be fooled by the theory that cheats deprives you of separation. Instead, it enhances compounding benefits and builds larger sizes so that there are more muscles that are separated by engraving.

3. Find places to improve

3. Evaluate your physique to determine which muscle groups need to grow in size, and then go to the gym to take this into account and focus on the first place to work. Start your exercise with the barbell and follow with the dumbbell. If you use the cable , do this at the end of your workout. Never expect a mess of cable cover construction set.

　　4. Experiment found you the best weight building work

　　I used to perform a lot of squats, and I became incredibly strong with them, which would be up to 40 represent 315 pounds. But there was a point that even at the intensity level, my legs didn't grow to satisfy me. I found that my lower back and hips took too much pressure, and the solution was to work more specifically on my quad. So I stopped squats and switched to leg pressing and hacker squat instead. Legs are better now than ever.

　　5. Avoid injuries

　　　Warning with dangerous exercises. Squats and bench presses, for example, have the highest potential injuries, so I stay away from them. I can't count on individuals whose bodybuilding career has been torn to the pectoral muscles until the number of years, slipping discs or tension builders. With the right understanding and execution, you can get a proportionate, even better growth from these working muscle groups without excessive stress.

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