Posted 15. Nov 2012 @ 12.00 am

I know how intimidating it is to be in a weight room and the next potential World's Strongest Man is over there lifting every plate in the gym. You feel like you want to prove you belong and you try to set a world record. The only record you set is the response time of the local EMTs. You name the person and he or she had to start somewhere. So do you. It is ok to start with a light weight to make sure you have the form down and know what muscles you are supposed to feel working. Eventually you will get to where you are lifting the heavy iron, but it takes time

Posted 13. Nov 2012 @ 12.00 am

FOR BEGINNERS! You would think this one is obvious. I can't tell you how many times I have seen this happen and the victim gets injured and ends up quitting weight lifting forever. There is a right and wrong way to do every exercise and you won't learn the right way without someone teaching you. It is as simple as that. Regardless of how many magazines you have read or how many videos you have watched in the past, have a trainer show you what to do and then have him or her watch you to make sure you are performing the exercise correctly.

Posted 11. Nov 2012 @ 12.00 am

  • Hard work deserves to be rewarded. At work, maybe you get a bonus; when it comes to fitness, the reward is often a cheat meal. Be careful, though. Even if it's a just dessert, when you put that cheesecake in your mouth, you may be shooting yourself in the foot.

  • Having a cheat meal before the end of your journey only extends the journey It'll also remind you of what you've given up to come this far, which may lead to giving in to temptation. One slice of pizza can lead to two, and then three...and next thing you know the Domino's guy is calling you bro every time you open the front door.

  • Instead: Think about how much more rewarding it will feel to celebrate at the end of your journey, once you've reach all of your goals.

Posted 08. Nov 2012 @ 12.00 am

Unless you are training for maximum strength (particularly powerlifting), there isn't a good reason to focus on bench pressing. To people focused on aesthetics, the bench press is just another chest exercise, and maybe not the greatest.

To get the best bench press, as well as one that protects the shoulder, you need to bench press like a powerlifter: arch your back, drive your heels into the ground, retract your shoulders and draw your elbows in (slightly) to reduce the range of motion and shoulder rotation. While this technique may be ideal for strength training, it will also reduce much of your pec involvement. Maximum chest recruitment would mean a flat back with the elbows 90 degrees out from the body, touching the bar to your chest or even your neck.

A switch to dumbbells, certain machines, or cables allows the lifter to adopt a slight rotation in the hands, taking the shoulder rotation out of the equation. A switch to a decline or an incline also circumvents this issue to a great degree (there is a reason 6-time Mr. Olympia Dorian Yates doesn't flat bench).

Posted 05. Nov 2012 @ 12.00 am

When performing any kind of pressing motion for the chest, there is the chance that you will wreck your AC joint and the structures around it. To prevent this, you simply need to reduce the amount of shoulder rotation during the movement. Keep your shoulder blades pinched back (retracted) throughout the entire movement. The guilty sinners tend to protract their shoulders (round them forward) as they press, not only robbing the pecs of some of their involvement, but also putting the shoulder girdle in a vulnerable position, "pinching" a portion of your rotator cuff that could result in a sharp pain.