absolute Fitness Tip #4

When performing resistance training try to ensure you focus on correct form. If you are unable to use proper, safe form when performing an exercise then you probably are using weights that are too heavy. Always choose a size that allows you to train with correct form - this way you will always train the correct muscles in the right way.

In order to maximise the training benefits, concentrate on the muscle(s) you are working during a specific exercise and don't allow your other muscle groups to assist with the exercise, focusing purely on your form, and the muscle itself, will provide a greater training effect.

When performing multiple sets of resistance work, how long you rest between sets is important. For building muscles and getting bulkier the rest time should be longer. For more muscle endurance and leaner, sculpted muscles the rest time should be shorter.

The frequency of your strength training depends on whether your goals are to get bigger and stronger (less often) or whether you want to get leaner and more defined muscles (more often).

Inorder to get real results from your strength training, try the periodization technique which progresses you every week over a 4-week timeframe. Try a plan of starting with lighter weights and more reps, and each week increasing the weight size appropriately and decreasing the number of reps until you hit the desired repetition range. Once you reach your rep and set range goal, and the weight you lift becomes confortable, then you would up the weight and repeat the process. Every 8-10 weeks, you should be looking to have a week actiove rest, followed by a re-design of your programme to bring in new and varied exercises.

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As always, have fun, and enjoy your training!..