5. Training Fundamentals

Form

Using proper form will help you maximize results while preventing injury and pain.

Take your time to lift with good form.

Lifting technique

Lift with control and take 2 seconds to lower the weight and 1-2 seconds to lift the weight.

Cues

Squeeze the muscles you’re targeting with each rep.

Squeeze shoulder blades.

Breathe in while lifting the weight (positive phase) and breathe out when lowering it (negative phase).

Posture

Keep your head aligned with your spine.

Never make sudden movements.

Habits

Watch the mirror and perform a rep without any weights or with very light weights before jumping into any compound exercise.

Take your time to learn the form.