Your muscles need 48 hours to recover after a weight training workout. During this period the muscle development you are training for takes place – each time you work them out your muscles should come back that bit stronger. You need to allow the time for this muscle recovery and should leave at least 48 hours after working a muscle before you work it again.

Caution should be exercised if the hand-behind-the-head position is used during sit-ups or crunches. Don’t confuse neck movement for spine articulation. Some individuals with a higher risk of neck injury may need to keep their neck in a neutral position so the added weight can be placed on the upper chest, just below the neck. Incidentally the chance of neck injury may be increased when the exerciser places the hands higher behind the head and attempts to throw the body upward, jerking the head forward with greater force than to which the neck is accustomed.

Most important thing you need to do before starting any weight lifting exercise. You, and you alone, need to determine exactly what it is that you want to get out of your weight lifting exercise routine. Is it losing a specific amount of fat? Building strength or lean muscle? Is it for an athletic event? Is it to improve your physical appearance? Is it to improve your health? The bottom line is that you have to determine exactly what it is you want to accomplish.

Most people think why grip and what the heck are finishers? I focus all my clients on real world strength or functional strength. By training the grip you will have more wrist control (less injury) and also you will be able to focus more and that will allow you to recruit more muscle fibers thus making you stronger. Finishers are stuff that is functional. After a hard leg session go out and push your car around the block. I have my clients do plate clean and press, carry sand bags either in front of them or on there shoulder, or do the dreaded Drill Instructor special (this consists of 5-10 minutes of push ups, situps, jumping jacks, deep knee bends, and running in place). Principle of progressive overload.

One of the fundamentals of resistance exercise is Progressive overload means that you increase the workload gradually over time as your muscles accommodate to the resistance with the objective of gaining strength and/or mass. For example, suppose that you’ve been lifting biceps curls for two weeks with 12 pounds, 10 repetitions, and then at week three, 12 pounds is easy and you can lift more. According to the principle of progressive overload, at this point, you would increase the weight if strength improvement is your goal. Your strength will remain the same if you keep the weight the same.

Pre-Fatigue Technique – This technique is when the smaller muscle group is

completely fatigued before super-setting with the compound movement. That way the larger muscles will take over and force the already fatigued smaller muscle group to complete more repetitions. Thus, an overload response occurs. A great example of this is doing leg extensions to momentary muscle failure followed immediately by leg presses.

Along the same lines, don’t lift more weight than you are capable of, especially if there is no spotter on hand. You can seriously injure yourself, and it could end your lifting career. Unless you are competing, try to stick with weights you can do at least 5-6 reps with without killing yourself. You’ll get the same results as you would have struggling to push out one rep.

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Weight lifting is regarded as the best way of building up your muscles and improves your overall heath in the process of weight lifting. But it is risky as well as the improper use of weight lifting machines can make you suffer from strains, fractures, tendinitis and other sorts of dislocations. But if you follow certain weight lifting tips carefully and properly than you don’t need to bother all such type of complications. The following five weight lifting tips are sufficient enough for you to maintain a healthy body and also to avoid injury.

Checkup

The first point that you need to keep in mind about weight lifting is that of checkup. You should go for a complete medical checkup before you start with any weight lifting program. If you suffer from a particular type of muscle or weight lifting problem or that of joint problems, high blood pressure or heart disease than it might tun out to be too risky for you to start lifting weight on a regular basis. If you are above 40 years old you should definitely go for a medical check up before you start off with the process of weight lifting. This will prevent any sort of injury or muscle strain in the long span.

Warmups

One of the next weight lifting tips to be taken care of is warmups which are also very vital in the process of weightlifting. You should also keep in mind that you do certain warmups and stretches before you start exercising and weight lifting. This will not only increase the flow of blood and prepare your muscle for the activity ahead but will also reduce your risk of injury when you are working out. It also provides the flexibility required to start off with heavy exercises.

Breathing

One of the other important tips you need to following while continuing the process of weight lifting is proper breathing which is very necessary. If you hold your breath while weight training, your blood pressure might rise upto dangerous levels. You neet not hold your breath while weight training and can breath normally and this control your blood pressure. But you must make sure that you exhale while you are continuing with the process of weight lifting.

Amounts

One of the next weight lifting tips is to make use of the right amount of weights and is believed to be a very necessary point in the case of weight lifting. In this way you can prevent muscle fatigue and injury by starting out with lighter weights rather than heavier. You should never take more weights than you can and never do too many sets of exercise which you cannot bear to handle.

Accessories

This is the final weight lifting tip. You will find that most of the weights are slippery because of the oil from people’s hands. You should wear gloves in order to make sure you can hold weights because loosing balance might turn out to be dangerous. You should also wear a belt to avoid hernias and back injuries.

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