Everywhere we look there is something about "losing weight and putting on muscle". Pills and Powders oh my!... But the true way to get any good looking physique is simply diet & exercise. One popular form of exercising is weight training, I mean who doesn't want some nice looking muscles am I right? But whether your Male or Female we all have our different limits.

So with that said rule #1 is do not try to over challenge yourself, 9 times out of 10 you will either get injured or hurt have less effective gains than you would if you were to just take it slow with what you are capable with. If you can barely bench 90 lbs 5 times, then stick with it slowly increase weight. I guarantee you will be better off doing this, people seem to think the more weight you can put up the more muscle you will gain. FALSE, the way to gain muscle is good form and dieting.

Another problem we have is people thinking the longer you work out the more muscle you will get. Also FALSE, it's true lifting a weight 2 times isn't effective but lifting too much can have actually reverse size on muscle (Shrink). It's called over training, and it's simply not allowing your muscles to rest and heal itself. I know people who bicep curl weights all day or more than 2x a week and can't figure out why they aren't putting muscle on. It's simple you aren't giving your muscles the 48 hours time period of rest they need. So find your and your muscles limit and slowly build it up... don't try to jump and go from benching 90 lbs 5 times to 130 lbs 1 time... and think you're going to get bigger. Cause fact in hand... you won't.

Now as I said earlier, don't over do the weight lifting. But that does not mean you don't have to push yourself. Please PUSH yourself TO the limit... not over it. if a weight is getting too easy increase it gradually until it feels like you are putting all you have into it. But do not increase it so much that you have to use momentum to get it up or you have to bend your back. That is what causes injuries and causes you to use bad form and bad form causes bad gains.

So good form... good effort.. = big muscles.

Bad form... too much effort... = no muscles.

Learn more about this author, Wesley Schetrom.
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