10 "Must Know" Weightlifting Rules to Success

HAVE A PLAN

When you have a plan you know what

you are doing and you can track your progress.

STAY WITH YOUR PLAN

Stay dedicated to your plan for at least

4 weeks to see results.

WARM-UP

Proper warm-up allows you to train harder and

lift heavier which allows better results. It also

reduces the risk of injury.

FOCUS ON BASIC MOVEMENTS

Focus on basic movements like squats and bench press. These multi-joint movements are what makes you gain muscle and increase strength.

INTENSITY

Keep your workouts intense. Use weights that are challenging.

LIMIT CARDIO TRAINING

When strength and muscle gain is the target aerobic training should be limited.

COOL DOWN

After your last set, a 5-10 minute cool down is recommended. For example light cardio and stretching. This will also help your muscles recover faster and prevents soreness.

NUTRITION

Proper nutrition fuels muscles so you can train hard.

REST

Muscles grow when you are resting. Quality rest is as important as quality training.