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Proper Weightlifting Techniques

Lifting with proper weightlifting techniques is vital if you want to make progress in both muscle size and strength. Lifting weights requires more then just picking up a dumbbell and throwing out a few half ass 'd reps.

Each exercise is performed differently, it has a different movement and trains a different part of the body. Poorly performed exercises will take the benefit away from the muscles you are aiming to train and also can result in injury.

Proper weightlifting techniques involves:

Isolation of the involved muscles
Relaxation of the uninvolved muscles
Speed and range of movement
The weights used

Isolation of the involved muscles
When performing an exercise you should concentrate on isolation the muscles that are involved in the exercise doing as many reps as possible with perfect form.You should avoid cheating by using other muscles to help with the lift. An example of cheating would be kicking and swing your legs when doing pull ups.

Relaxation of the uninvolved muscles
This sounds simple but people often ignore this advice. If you are doing an exercise for your back why do you need to involve your chest or legs if its not part of the move? All you will be doing is taking the muscle building effects away from the exercise and you will not make progress.

Speed and range of movement
The speed of the movement all depends on the program you are following. Good proper weightlifting techniques for the speed of the movement would be to lower the weight slower then you lift it. Slow lowering will stimulate more muscle tissue and have a greater effect.

Fully contracting the muscle produces a full range of motion. If a particular weightlifting exercise is than then full range, the entire length of the muscle will not be involved in the work making it less effective.

The weights used
When picking a weight to use it is important that you do not pick a weight that is too easy and does not stress the muscle. On the other end of the scale it is vital that you don't pick a weight which is too heavy and you cant lift it using proper weightlifting techniques.

The best results from you weightlifting program can be achieved only if your program is balanced and includes exercises for all muscle groups. You can just train biceps and expect the rest of your body to look good. The body likes balance and to get even growth you need to cover all body parts with compound exercises for each.

Greatest emphasis should be placed on working the larger muscles of the body first, this will allow you to really isolate the smaller ones and get a greater muscle building effect. Your training program should work the muscles in size order biggest - smallest.

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