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Training with free weights can be a tremendous benefit to anybody, regardless of his or her training goals. Some tips to keep in mind when using free weights:
1. Free weights are great because, unlike machines, you are allowed the freedom to use the range/grip/position that fits your body the best. No two bodies are the same, so this is one of the major benefits of using free weights. However, maintaining proper form is crucial for safety as well as results. Always focus on using mainly the target muscle (like chest on bench press, for example)
2. Always go to failure or near failure to initiate the growth response, which leads us to....
3. Always use a spotter for obvious safety reasons.
4. Regardless of what position your body is in, or what equipment you are using for that matter, always keep you head in line with your spine, keep your chest out, and keep your shoulders back. This form will protect your back as well as help to ensure that you use the target muscles.
5. Remember the goal: to break down the target muscle fibers. For example, when curling, the goal is not to bring the weight from your waist to chest height, it is to break down your biceps muscle fibers. If you keep this in the front of your mind, it will be a lot easier to maintain proper form and achieve maximum results.
Good luck, keep growing!

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