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There are many, many different weight lifting techniques, varying on the type of weight you’re using, your skill level, your ability, and your goals. But over the years, basic weight training routines have been developed that anybody can do, even a new beginner. When it comes to your weight training, the most basic system involves a warm up, a squat, a bench press, a deadlift, a crunch, a seated cable row, triceps pushdown, lat pulldown, overhead press, biceps curl, and the cool down and stretch out.
If you are a beginner, you should only do one set of each of these, and no more than twelve reps. If you push yourself too hard, you could not only cause yourself some serious pain, but also be at risk for a serious injury or muscle pull. Also, if you push yourself too hard, and you hurt too much, it’ll be very, very tempting to just give up all together and find something to do that causes less pain! It’s a natural and understand reaction. To that end, the warm up and cool down periods are also critical. Remember that the muscle ache is a result of lactic acid in the muscles, which is a result of anaerobic respiration—that is, the muscles are forced to work without enough oxygen. When you get your blood pumping, more blood and more oxygen are sent to your muscles. Also, when you stretch out, you minimize the chances for injury. Both of those aspects are absolutely critical to any weight training routine.
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