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Martian · 07-30-2005, 02:32 AM

Aside from a few isolated session I've never worked out with a partner and I refuse to use machines. They're less efficient and they don't build stabilizers which results in a lot of power but no form or control. Here's what I do.

Stretch. You need to make sure your body's up to the task and getting the muscles warm and limber before you start is essential. Stretch before and after your workout and also do some light cardio on a treadmill or elliptical prior to your strength training to get your blood pumping to all the muscles in your body. This will ensure that you're up to the rigors you'll be putting yourself through during the workout and will prevent painful and dangerous tears or muscle strains.

Every gym I've ever worked out in has a huge mirror near the weight benches. Use it.

Go slowly. When I do my reps I count lowly in my head '1-2-3 up' and then '1-2-3 down' to pace myself, breathing out on the lift and in on the lower.

Use the full range of motion afforded you by freeweights, this is one of their biggest advantages. For this benefit (as well as the added safety) use dumbells on every exercise, including presses and curls.

Skip a workout if you're sore or tired and stop immediately at any sharp pains. You're more susceptible to tears and strains if you havn't gotten a full night's rest or if the muscles are already sore (indicating they've already been overworked). Dull ache is a good thing but a sharp pain is a warning sign and bad things happen when you ignore it. Better to lose one day of working out than be stuck in several long and painful months rehabilitating.

Be sensible about how much you lift. Nobody expects you to be the strongest guy in the gym and you shouldn't either. I started out pressing 20 lbs, but you may even need to go less. I knew a guy who started by just using the bars and didn't add weight to them until about two months in. The whole point of being there is to improve your health and fitness, not to show off.

And finally, never neglect good cardio. As you build more muscle mass your body requires more oxygen. That puts an extra strain on the heart and you need to make sure yours is strong enough to handle it. Killer pecs do you no good at all after a fatal heart attack.

I'm not trying to discourage you here, you'll likely find that free weights are what you've been looking for. It's a more intense workout and provides a much higher benefit, but there are risks and you need to know them and control them is all.

07-30-2005, 02:32 AM	#10 (permalink)
Martian Young Crumudgeon Location: Canada	Aside from a few isolated session I've never worked out with a partner and I refuse to use machines. They're less efficient and they don't build stabilizers which results in a lot of power but no form or control. Here's what I do. Stretch. You need to make sure your body's up to the task and getting the muscles warm and limber before you start is essential. Stretch before and after your workout and also do some light cardio on a treadmill or elliptical prior to your strength training to get your blood pumping to all the muscles in your body. This will ensure that you're up to the rigors you'll be putting yourself through during the workout and will prevent painful and dangerous tears or muscle strains. Every gym I've ever worked out in has a huge mirror near the weight benches. Use it. Go slowly. When I do my reps I count lowly in my head '1-2-3 up' and then '1-2-3 down' to pace myself, breathing out on the lift and in on the lower. Use the full range of motion afforded you by freeweights, this is one of their biggest advantages. For this benefit (as well as the added safety) use dumbells on every exercise, including presses and curls. Skip a workout if you're sore or tired and stop immediately at any sharp pains. You're more susceptible to tears and strains if you havn't gotten a full night's rest or if the muscles are already sore (indicating they've already been overworked). Dull ache is a good thing but a sharp pain is a warning sign and bad things happen when you ignore it. Better to lose one day of working out than be stuck in several long and painful months rehabilitating. Be sensible about how much you lift. Nobody expects you to be the strongest guy in the gym and you shouldn't either. I started out pressing 20 lbs, but you may even need to go less. I knew a guy who started by just using the bars and didn't add weight to them until about two months in. The whole point of being there is to improve your health and fitness, not to show off. And finally, never neglect good cardio. As you build more muscle mass your body requires more oxygen. That puts an extra strain on the heart and you need to make sure yours is strong enough to handle it. Killer pecs do you no good at all after a fatal heart attack. I'm not trying to discourage you here, you'll likely find that free weights are what you've been looking for. It's a more intense workout and provides a much higher benefit, but there are risks and you need to know them and control them is all. __________________ I wake up in the morning more tired than before I slept I get through cryin' and I'm sadder than before I wept I get through thinkin' now, and the thoughts have left my head I get through speakin' and I can't remember, not a word that I said - Ben Harper, Show Me A Little Shame