How to Properly Weight Train

We all want sexy looking muscles.  There are two ways of getting them—lift weights and take a whey protein.  Taking a whey protein isolate supplement is a good way to build lean muscles.  Lean muscles burn more calories when you are resting.  An isolate has 90% more pure protein and less fat and calories than other types.  Whey proteins are easier to digest than soy proteins because they are dairy based.  

Weight lifting can be a scary thing.  There is possible injury when lifting weights.  But this only happens when you do the exercise incorrectly.  When people start lifting weights sometimes they don’t know the proper form and technique, so they watch how other people are doing it.  This isn’t the best way to learn how to do it because they could be doing it wrong.  

Bench Press.  What muscles does the bench press work?  It works your chest muscles.  That shouldn’t be so bad, right?  Well, if you don’t do a bench press correctly, you could actually injure your rotator cuff and shoulders.  When you do a bench press you are, of course, building muscle, but you are also building strength in your upper body.  Here are some key safety tips for doing a bench press.  Use your thumbs to help you get a good grip on the bar.  Gradually add weight.  You don’t want to start out too heavy and then injure yourself.  Most importantly, ask someone to spot you.  They can help lift the bar if it gets stuck on your chest.  Shoulder injuries are very common, to prevent these types of injuries be sure to do exercises that target your shoulders so good strong shoulder muscles.  Work the back muscles as well as the front ones. Remember anything you do on one side of your body needs to be done on the other side as well.  

Bicep Curls.  Just like the name sounds, bicep curls build your bicep muscle.  If you don’t do a bicep curl correctly, you can injure your elbow.  Even though there aren’t many things that can go wrong, sometimes when people are lifting too much weight, they over compensate with their back and risk back and elbow injury.  Proper bicep curl form includes keeping your back straight.  Make sure your legs are shoulder width apart, and keep looking forward.  If you start swinging your hips to help you lift the weight, go to a smaller weight.  When people lift too much weight with improper form that is when injuries happen.

Dead Lift.  A dead lift works many muscles.  It builds the muscles in your lower back, hamstrings, gluts, and calves.  With working almost every muscle in the body, if you do it incorrectly you can injure your lower back.  But when it is done correctly, it can reduce lower back pain and help with posture.  When you are doing a dead lift do not move your feet, round your back, lean backwards, do quick movements, and most importantly lift more weight than you can handle.  If you are doing these things when you are dead lifting, you are running the risk of serious back injury. Proper technique when doing a dead lift has you looking straight ahead, keeping your back straight, never allowing your shoulders to go lower than your butt, squatting, and feet shoulder width apart.

Abs.  The name explains it all.  These exercises work your abdominal and core muscles.  Studies have shown that the traditional sit-up or crunch is not as effective as we once thought.  Most people don’t use their stomach muscles to sit up.  They are using their hips; therefore risking a back strain.  If more people used their stomach muscles then it would be effective.  There are many exercises that work the abdominal muscles and are more effective.  They include the bicycle and doing a crunch on an exercise ball.  

Before you start any workout exercise, be sure that you know what you are doing.  Do a little research and find out how to lift weights properly.  This will save you from higher risk of injury, and help you to build more muscles faster.  Taking a whey protein can also help to increase your muscle growth.