Basic Weight-Training Principles

Weight training techniques differ from exercise to exercise. However, there are always a few basic rules that apply to all exercises. Weight training can be a dangerous pursuit. However, it can also be the safest, if certain guidelines are followed.

Spinal Alignment

Make sure your spine is straight at all times. This is especially important if you are lifting heavy. No matter what exercise you do, be sure to keep your spine straight throughout the entire range of motion. Your spine supports your entire body plus the weight you are lifting. It is under tremendous stress. If you curve your spine, you risk a sprain or even worse, a slipped disc. (The only exception would be the bench press where your back is slightly arched so as to work the pectorals more intensely. However, do note that your entire middle and upper back is supporting the weight in this case, so your spine is not at risk.) Some exercises – like deadlifts, squats, cleans, etc. – require very strict form and spinal alignment due to great risk of injury. Tip: A good practice is to hang for a minute or two from a chin-up bar after heavy lifting to decompress the spine.

Breathing

One of the most underrated and overlooked aspects of weight lifting. As a general rule, you should inhale deeply before you lift the weight, hold your breath as you lift it, and then exhale as you lower it. Always breathe through your nose and exhale from your mouth. Take deep breaths. Do not ever hold your breath throughout the entire motion. Incorrect breathing techniques can cause serious internal injuries. Of course, as you get more experienced in weight training, you might develop your own breathing technique. This is fine as long as it’s natural and comfortable for you.

Form vs. Poundage

While training, it is always tempting to “go heavy”. However, if your form is compromised because of the poundage, then don’t hesitate to decrease the weight. It is far better to do a lighter weight with good form than to do a heavier weight with lousy form. One reason is that this will stimulate your muscle better, which will mean better muscular development. Which is better: looking good for 2 hrs in the gym, or looking good the other 22 hours of the day? The other reason you should not compromise form for poundage is because doing so will increase your chances of injury; for example, if you bench press by bouncing the weight off your chest because the weight is too heavy, you could crack your ribs. A good rule is this: “When you enter the gym, leave your ego at the door”.

Rep Range

Different rep ranges would be used for different objectives. Be clear of your goal then use the correct rep range when you train. Of course, training with low reps would mean training with heavier weights as well.

1 to 6: Strength
6 to 10: Good mix of strength and hypertrophy (i.e. size).
10 to 12: Primarily size, but also some strength.
12 to 15 and above: Muscular endurance

As you can see, size does not necessarily equal strength. Many powerlifters train with rep ranges of 1 to 6, thus they usually aren’t as big as they are strong. Their muscles are harder and also denser. Many bodybuilders, on the other hand aren’t as strong as they are big because they typically train with rep ranges of 10 to 12 and 12 to 15 because their main objective is a mix of size and definition. However, the trend nowadays is for bodybuilders to incorporate powerlifting into their training or train within the 6 to 10 rep range for size and strength during the “bulking phase”, and then 12 to 15 reps for definition during the “cutting phase”, hence, many of them achieve a good mix of size, definition and strength. Runners usually train with really high reps because they want to build up endurance (and also because size will slow them down), thus you’ll see them with small, very well defined muscles, but not great strength.

Rest Between Sets

Between sets, the duration you should rest would differ according to your rep range. Basically, lower rep ranges require longer rest periods due to the heavy poundage.

1 to 6 reps: 3 to 5 minutes.
6 to 10 reps: 1.5 to 2 minutes, sometimes even 3 minutes, depending on the exercise.
10 to 12 reps: 1 to 1.5 minutes.
12 to 15 reps: 45 to 60 seconds.
Above 15 reps: 30 to not more than 60 seconds.

Use of Lifting Straps and Belts

Using lifting straps to help you lift the weight will result in weak forearms and a weak grip. Remember, you are only as strong as your weakest body part. If you feel that your grip is weak and thus you can’t lift as much, train your grip and forearms instead. Using a belt will result in a weak core (i.e. back and abs). Many people will advice you to use belts for “safety reasons” but the key to safety is to train your core – and use good form – instead of taking the easy way out by wearing a belt. Another reason is that if you have a huge upper body but a weak core, you could have many lower back problems because your core wouldn’t be able support your weight. Of course, if your lower back is injured, then, by all means, wear a belt to prevent aggravating the injury.

Bracing Your Core

Always keep your core tight while lifting weights. Some exercises – like shoulder presses, bicep curls, etc. – will require you to expand and tighten your core. Some – like lateral raises, lat pulldowns, etc. – will require that you “suck in” and tighten your core. Either way, always keep your core tight to stabilize your body.

Always Have Both Feet on the Ground

(This of course doesn’t apply to exercises such as crunches, leg lifts, leg extensions, leg curls, etc.) I have seen many people bench press with their legs crossed and in the air. I have people do lateral raises and bicep curls while standing on one leg. This is wrong! You should always have two feet on the ground. This is not only for balance, but it is also your base of power. When you have both feet on the ground, you can use your whole body’s strength by pushing with your feet. This helps you lift more weight and thus get results faster. Also, it helps stabilize your body so that you do not sway from side to side or forwards and backwards. This will thus ensure that you keep your core tight and spine straight.

Warm-Up Sets

At the start of the workout, it is always good to a warm up set or two. Simply take a very light weight, and do the first exercise scheduled. For example, if you start your chest routine with bench presses, simply take a light weight and bench press it for about 10 to 20 reps. The objective is to (i) practice your form with perfection, and (ii) warm up the muscle for the rest of the workout. You might do one set with a light weight, then another set with a moderate weight before starting your routine with heavy weights. Or you might simply do one set with a light weight before going into your heavy lifts. Either way is fine as long as you feel ready to go heavy.

Use these basic guidelines while you train. That way, you will achieve maximum results and minimum injuries. Different exercises and workout routines may use some more specific guidelines, so always check with a trainer if in doubt. Have fun lifting!