Weight lifting is a great way how to build strength and muscles, improve your health and boost your self-esteem. These things usually make people eager to start. However, before that, it's good to check out few dos and don'ts. You have probably heard some of those, but others are updated, since the sport science has found out new things about training.
Dos
Use sensible weights. I have read things like use weights that you can lift 12 times easily. Unfortunately, the weights are already too light for you, unless you are going for high repetition muscle endurance training. 8 reps easily? Maybe. However, there are weight lifting protocols that requires only 3 or 4 lifts of a challenging weight; for that method weights that you can lift 8 times easily won't give the results you are after. In my opinion, it is fine to use weights that you can lift for at least 3 times with PERFECT form.
Write down your goals. You need to know what you want to achieve it. The big picture will also help you to get trough bad times. So decide if you just want to get big, lean, strong, fast, proportional or any combination of these. There is a lot of good advice, but only some will suite your goals, so it is good to be picky a little.
Be disciplined. Never skip workouts just because you do not want to practice. Only a systematic training will give lasting results. This of course does not mean to exercise while sick or after an extremely hard physical work. Be sensible and at the same time honest with yourself.
Learn proper lifting techniques. When the weights are serious, everything is important, including stance, grip, range of motion and breathing. Seek advice from professionals and also do your own little research in a library or the internet.
Relax enough. Thoroughly trained muscle group should rest for at least 48 hours. Get sleep in average eight hours a day, and try to avoid unnecessary stress.
Eat sensibly. Different diets have led people to similar results. Research indicates that exercise methods determinate muscle development, not some specific nutrients or even calories. People with a small frame or ectomorphs are frequently encouraged to eat a lot, since they are considered to be so-called hard gainers. From my experience only few of them turn out to be true hard gainers, thus most of those slim people gain more fat than muscle.
Drink enough water during the day.
Learn the visualization techniques that psychologically help many elite-level athletes to achieve desired results quicker.
Don'ts
Ignore pain. It might be true that 'no pain, no gain', however, for beginners it is very difficult to distinguish after-training soarness from real pain.
Be careless or workout hurriedly. Excellent performance requires a serious attitude and time. Lifting sessions usually are relatively short, so there is no excuse for slacking off or losing interest. Execute each rep as if you were sitting next to the jury, which is eager to take from you 20 dollars for each technical inaccuracy. I know a guy who really paid his training partner every time he did some mistake while lifting. If something is too hard for you, downgrade to a simpler version of the exercise or take off some weight, rather than 'run' through the workout.
Concentrate on the lifts, that are not necessary for achieving your goals. Today it is popular to recommend big compound exercises like a dead-lift. You know what are your goals and genes. For example, your goal is to achieve a wider shoulder effect. However, your genes and previous sport activities have created a huge butt and a wide waist. In such a case, high volume dead lift workouts will not give you the results.
Overdo static stretch exercises. You heard it correctly. Recent studies show that static stretch importance is overestimated. Listen to your body. If stretching causes a pain, do it less. Even 30 second stretch is enough.
Ignore plateau periods. Sticking to the original program most likely will solve nothing. Try to change your workout program and if necessary seek professional help.
Get caught up with special bodybuilding supplements. They are another way to easily get fat. If you eat varied food and maybe add some vitamins and fish oil, there is no need for something more.
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