Using proper technique in the weight room is a critical aspect of weight training. Improper form will minimize your muscle gains and could lead to injury. By following video demonstrations of how to properly do certain weight training routines, you can minimize your risk of injury while maximizing your fitness results at the same time.
Three-One-One Routine
Vince DelMonte is a fitness coach and author. He suggests focusing on time-under-tension, or the amount of time your muscles are actually being worked during a repetition. This idea works for any exercise, such as shoulder press, bench press, bicep curls and squats. Lift the weight for 1 second; lower it slowly for 3 seconds; rest for 1 second; repeat this 4-second cycle for eight to 10 reps per exercise. The three-one-one routine will help promote hypertrophy, or increase in muscle size.
Chest Workout Routine
Professional bodybuilder Lee Hayward offers an effective chest workout routine that starts with a set of bench presses. Next, move to dumbbell flies to help stretch the pectoral muscles; use a moderately heavy weight. Move to the pec-deck machine -- which also works the pectoral muscles -- and do a single set. Lee then advises working the shoulders, because it goes hand-in-hand with working the chest. Start with a basic shoulder press. Next, do side-lateral raises, or side dumbbell raises, to work the outer shoulder muscles; be sure to do both sides. Finally, work the rear deltoids using dumbbells or a cable pulley system set at about neck level.
Full-Body Workout for Beginners
Beginners should start by using light weight and doing a total of three sets of 15 reps for each exercise. Natural bodybuilder and author, Mario Fanzolato, offers a demonstration of a full-body workout for beginners within these general guidelines. All you need to get started are some dumbbells and a weight bench. Do the following exercises in order to complete the workout: dumbbell lunges, pushups, bent-over dumbbell rows, upright rows with dumbbells or curl bar, tricep dips, alternating dumbbell curls and abdominal crunches. Complete this workout two or three times per week with a day of rest in between.
Bicep Workout
ShapeFit.com offers a demonstration of an effective workout for targeting the biceps in the weight room. After warming up, do a set of cable bicep curls. Go slowly and stay in control of the weight. Next, do eight to 10 alternating dumbbell curls using a moderately heavy weight. Finally, use a preacher curl machine, or simply the preacher curl bench along with a curl bar, to do a set of eight to 10 reps. ShapeFit.com recommends that beginning trainers do one set of each of the bicep exercises per workout, intermediate trainers do two sets of each and advanced trainers do three sets of each for a total of nine sets per bicep workout.
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