10 Weightlifting Tips

From the YORK Advanced Methods of Weight Training

Weightlifting Tips - York Advanced Methods of Weight Training - Table of Contents

11. Always shower after a weightlifting workout. If at all possible, get a massage. You can grab a great self massager for your legs at PerformanceBike.com (you see a lot of pro football players use these). If at all possible, lay down for a half hour or so as well.

12. Use good form on all your weight training exercises.

While you don't need to move so slow during your reps that you are counting seconds, you do want to make sure that you always have the weight under control.

Don't bounce or thrwo the weight.

13. Use a proper range of motion on most of your sets.

You can include shorter reps during certain intensity techniques like stage sets and x reps.

Weightlifting tips #14. It's important to breathe as much and as deeply as necessary. Usuallyinhalation takes place during the hardest half of the exercise, exhalation asthe weight is lowered.

While it's very easy to do, do not hold your breath during heavy exertion while lifting or lowering the weights.

Weightlifting tips #15. You are sure to register satisfactory gains by training progressively withweights as outlined in this book, providing you make sure everything else is in order.

Obtain sufficient sleep, rest and relaxation, maintain a tranquil mind, eat a wide variety of good food at meal times only and obtain a good share of fresh air and sunlight.

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Weightlifting tips #16. The chief benefit derived from weight training is the stimulation of theinternal works of the body.

Speeded up respiration and circulation assure that the blood will be properly oxygenized so that each cell receives its share of oxygen and glycogen or blood sugar, and the waste products of combustion are removed.

To insure that the body is obtaining plenty of oxygen walk around between exercises and breathe deeply. It is the habit of the author of this book to walk around and take 25 to 30 deep breaths between exercises.

This walking about and deep breathing has become generally known as the Hoffman Walk, and should be an important part of your training.

17. We have suggested that you keep yourself warm while exercising where itis cool and there are drafts, but if you are training in a warm room or in the sun on a warm day, you should wear as little as possible.

Perspiration is always beneficial and the alchemy of the sun's ray is a great aid in health and muscle building. (Note: Staying warm during your weight training can stimulate the production of growth hormone, leading to muscle building and fat loss.

18. Although you must constantly strive to handle more and more weight, you should not work on your nerves too often. In other words, don't constantly lift heavy weights for very low reps.

This doesn't necessarily mean don't train to failure but when doing so you should use higher reps.

Lower reps put a much higher strain on your central nervous system than higher reps do. When performing high intensity weight training, you'll want to have a low intensity week, or even stay out of the gym completely, ever 4 - 10 weeks (depending on your training frequency, volume, intensity techniques, etc.)

Weightlifting tips #19. Warming up is most important, it means to start the blood circulating vigorously through the muscles before exercising strenuously. By warming the muscles in this manner, possibilities of strains and sprains are eliminated.

It is not wise to suddenly stop exercising at the completion of a very hard exercise, better to taper off with a few moderate exercises before discontinuing training.

In other words, do a little cardio warm up first to get your body temp up. Always perform warm up sets before your work sets, and perform a short cool down at the end of your weight training routine.

In addition, a warm muscle contracts harder and can lift more weight than a cold muscle.

Weightlifting tips #20. While each York course differs to some extent from others, all are designed so that all the major muscle groups of the body receive a fair share of work.

Regardless of your ambitions or desires in weight training, you should always practice at least one of the well planned, scientifically arranged York courses before going on to any type of specialization.

After you have followed any complete York weight lifting course, preferably one of the barbell courses, you can proceed as you desire with the assurance that satisfactory muscle gains are sure to result.