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Never train a sore bodypart. If it's still hurting from your last workout, skip it until next time or swap it out for another bodypart you aren't scheduled to train that day.
Always warm up before beginning. Do 5-7 minutes of light cardio to get those muscles ready to work.
Adhere to proper form. Move through full range of motion, and avoid using momentum to lift the weight.
Stretch. The best time is after your cardio workout, when your muscles are already warm. Move into position and hold for 30 seconds. Make sure to stretch all the muscle groups you train during the week.
Change your program every 4-6 weeks to continue your progress. You do this by integrating new exercises into your program, increasing reps or weight, supersetting or changing the bodypart combinations.
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