Top 10 Effective Weight Training Tips

Whether you've been working out religiously for years or have recently jumped on the workout bandwagon, the following tips will help you reap the maximum results from your weight training sessions.

Number 10

Ensure proper positioning If you do not maintain the proper form while performing all of your exercises, you simply will not be able to work your muscles to their full potential. So make sure you have the proper stance, with your feet shoulder width apart, soft knees, back straight; or are seated in the right fashion with your feet flat on the floor, weight evenly distributed, and your back straight; or are lying properly with your back flat against the bench.

And make sure to keep the proper form throughout each exercise. For instance, when doing cable press downs, make sure to keep your elbows down by your sides and not up in the air, as this can cause damage to your joints in the long run.

Number 9

Complete the movement We are all guilty of rushing through our workouts at some point or another. But by speeding through exercises, you are cheating yourself out of getting the maximum muscle definition and strength building. So make sure to complete each movement and return to your starting position afterwards. No short cuts.

Number 8

Maintain control Whether you are doing supersets without rest, tempo training, or plain old heavy lifting, you must maintain control. Perform all exercises at a controlled, steady pace; that means no jerking or using other muscles but the ones you are supposed to be working to move the weight.

Number 7

Do at least three sets It doesn't matter if you're doing four or 14 reps of each exercise; in order to get a worthwhile workout, you must do at least three sets of each exercise, up to a maximum of five. That last set is often the one that will reap results.

Number 6

Work to failure When that little voice creeps into your head and tries to convince you that you can't do anymore, do another two reps. After your last rep, you should hardly be able to hold the weight anymore; working to failure is the only way to promote muscle growth. So get a friend to spot you.

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Number 5

Switch it up If you perform the same exercises week after week, they will quickly lose their effectiveness, as your muscles will simply adapt to them and they will cease to be a challenge. So make sure to change your program every four to six weeks. Get the help of a trainer if you have to.

Number 4

Work opposing muscles Although bigger biceps are probably higher on your list of priorities than stronger triceps, you cannot train your biceps and ignore the triceps. Strong triceps will balance out your buff biceps, preventing injury and making sure that you look proportional. The same goes for chest and back, quads and hamstrings.

Number 3

Be consistent In order to sculpt your body into the lean machine you're aiming for, you must be consistent. That means weight training three or four days per week without fail. "I'm too tired" and its evil twin "I'm too busy" should never be uttered again. If you are short on time, do a quick 20-minute session, and if you're tired, be a man and get over it, and get a good night's sleep that night.

Number 2

Rest Which leads me to my next point; if you weight train, you must get adequate rest. The time you spend asleep is the time when your body repairs your muscles. So if you don't get at least eight hours of shuteye per night, your muscles will not be able to recover from the exercise and you will inevitably begin spinning your wheels, or worse, courting injury. So hit the hay at a decent hour on the days you train.

Number 1

Feed the muscle It's simple: if you want your muscles to get bigger, you have to increase your caloric intake. That means upping your consumption of lean protein and complex carbs. A foolproof way of making sure that you are supplying your muscles with enough protein for them to grow -- while keeping your fat intake in check -- is by supplementing your current diet (provided that it's relatively healthy) with a protein shake or two throughout the day.

build that body

Make sure to keep these points in mind on your quest to attain the perfect physique, and you should get there sooner than you think.