getting strated with weight training

To laugh often and love much; to win the respect of intelligent persons and the affection of children … to appreciate beauty; to find the best in others; to give of one's self; to leave the world a bit better … to have played and laughed with enthusiasm and sung with exultation; to know even one life has breathed easier because you have lived ... this is to have succeeded!
Ralph Waldo Emerson

Cardio Warm-Up:

When you first get to the gym, hit the treadmill, bike, or any cardio equipment for 5 to 10 minutes to get blood pumping in the muscles and loosen the joints. This helps prevent injury, lowering the chance of a muscle pull or joint damage.

This isn't just a safety precaution your fat 50 year old coach recommends, warming up actually helps peak your focus, enhance your pump, and gives you a better workout.

Warm-Up Sets:

Once you're done with your cardio, you've got to focus on the specific muscles you're about to train, and fill them with nutrient-rich blood.

For your first two sets of each body part, do some light lifts to activate the muscle fibers and have them prepped for your upcoming massive lifts.

2 sets of 15 reps will do the trick, but be sure to use only 60% of the maximum poundage you could lift. Don't worry about anyone gazing at the 10lbs weights you have in your hands - your warm up is crucial, and you should keep your ego out of it.

Form:

Form is one of the most important aspects of training. Whether you are brand new to the iron or have some experience, form should always be in the back of your mind.

If you have improper form, you might be working the wrong muscles and also risking injury. If you get injured then you can't spend time in the gym, and you will lose the mass you've already packed on.

Guidelines for form are:

• Stay strict
• Use a weight you can manage
• Mentally focus on the muscle being worked

Focusing on the mind muscle connection is key to targeting muscle growth - if you are lifting biceps, then imagine your biceps expanding and forcing a contraction.

When in doubt, Arnold had it down: Schwarzenegger envisioned his biceps growing to become mountain peaks, and he achieved amazing, unparalleled development in his biceps. If you have the same focus, then you too can have solid results.

The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it! As long as you really believe 100 percent.

By Arnold Schwarzenegger