Avoid Bad Habits When You Start Weight Training

If you want to increase muscle size and strength, get rid of unwanted body fat, and improve your body's overall shape you should start following a weight training routine. A good weight training workout routine should include exercises for every muscle group with the major muscle groups like chest, back, and legs getting exercised at the start of your workouts. This means that you shouldn't start your workouts with triceps or biceps exercises, then do chest or back exercises. Working the major muscle groups will involve the smaller muscle group in an assisting role and help warm them up for later training.
Some beginner weight trainers can get overzealous and think that they can train every single muscle every day. This is a big no-no and will quickly lead to overtraining, which can be worse than not training enough. Your muscles need to recover fully before they are trained again for you to get the gains you're seeking. When you first start weight training you may split your body 2 ways, exercising half of your mucles one day and the other half the next with a rest day before you train again. This should work for a little while, but to really get the most out your workouts you'll eventually need to go on a 3 day weight training split routine. A 3 day split routine will allow you to do some extra sets and exercises for each muscle and allow you to train each muscle with more intensity. Use one of the days to work your legs and split the upper body muscle over the other 2 days. If you're training hard you should take a day off every third day.
Another beginner weight training mistake is neglecting leg weight training workouts. Leg exercises like the squat will take a lot out of you and aren't as enjoyable to perform as upper body exercises. However, training your legs with weights will help you improve your overall muscularity and prevent you from having a big upper body with skinny legs. The squat, in particular, is a great exercise that not only works the legs but many other muscles as well. Squatting will also boost your testosterone levels, helping you increase you overall muscle size.
When you start weight training you also need to learn how to use proper form on all of your exercises. Sloppy lifting just to force a weight that's too heavy for you won't actually make you any stronger and will certainly increase the chances of an injury. Take the bench press as an example. How many times do you see an average sized person raise their entire body, besides their upper backs, off the bench while doing them? This isn't increasing their bench press strength, it's just decreasing the distance they have to lift the weight. To build a bigger chest you must keep your butt on the bench at all times.
If you start off weight training the right way and don't develop the bad habits summarized in this article, you'll be well on your way to weight training success.

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