As you probably noticed, with the exercises I have detailed, and really all exercises, your movements should be slow, deliberate, and controlled. As a rule, you should exhale during the positive portion of the exercise, or lifting the weight, and inhale during the negative,or lowering the weight. Also, do not just let the weight drop down on the negative, but lower it in a slow, controlled manner. Many people have a tendency to use a higher amount of weight than they can actually handle with proper form. It is easy to fall into this trap because we all want to see progress. In the long run, however, you will be much better served ignoring your ego, reducing the weight, and performing the exercises in a strict fashion.


I am guilty of neglecting both of these important aspects of training. Warm up before pushing heavy weight by walking on a treadmill, running in place, jumping rope, or something of that nature. In between, and after sets, you should stretch your muscles for 20-30 seconds.Stretch smoothly, and deliberately, and most importantly, DON'T BOUNCE!

Workouts That Work