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By not using proper technique (form), you are not only reducing your potential for progress, you are actually increasing the likelihood of injury, which ultimately can have dire consequences from your overall training progress. When you workout, leave your ego at the door! Instead of performing exercises loaded up with weights you can’t lift properly, focus on using weights in which you can focus on proper form.

Tips For Using Good Form in Training

  • Focus on Progression, Not Showing Off. By focussing on progress and not what others think of his weights used, the lifter will make significantly greater gains over time. Furthermore the lifter who performs movements such as rotator cuff exercises will minimise the risk of injury.

  • Lift For You, Not Others. Focus on exercise selection and weights that ultimately will achieve the best results for you. For example consider an effective free weight leg exercise over a leg press movement loaded up to the ceiling.

  • Lifting With Proper Form Gets You Closer to Your Goal. By performing an exercise properly, even with less weight, is the key to improving your strength and muscle gains. Abbreviating a movement will ensure you can move more weight, but it won’t improve your results.

Tips to Improve Training Technique

  • Make an Exercise Harder Not Easier. By overloading the neuromuscular system, rather than cheating, you create more overload and thus results. Training for strength and size is very different from training with the aim of simply moving heavier weights.

  • Don’t Sacrifice Form For More Weight. Whilst cheating can ensure rapid ‘strength’ increases, it won’t necessarily improve your muscle or actual strength. Changing around your exercises on a regular basis, say every 6 workouts, is an effective way to help you train beyond plateaus.

  • Ensure You Lower a Weight Slower Than You Lift it. When training, maintain control of the weight at all times. It has also been shown that by lowering a weight slower, greater Growth Hormone output occurs. This itself helps the muscle adapt and thus grow. If you don’t believe in the benefit of slowing the weight’s movement in the lowering (eccentric) phase, give it a try. Without doubt you will feel more sore as a result of this style of training.

  • If You Cheat in the Gym You're Cheating Yourself. If you aren’t feeling the exercise, chances are you are attempting to stroke your ego by lifting more weight than you can realistically use with good form. When training, remember your ultimate aim. Is it to impress others at the gym with the weights you use, or is it the actual results you achieve?

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