OK so you've been going to the gym for awhile now using the lifting machines and you are not seeing the results you were hoping for. This could be due to the fact that while machine training is a good start, the fact of the matter is free weight training works all the connector muscles better allowing your body to grow and strengthen at a much better rate. Here are a few tips before going to the heart and soul of the gym, commonly called the free weight room or where the "Monsters" hang out.

1. Take the time to get professional training in how to lift correctly. There are several ways to do this the very best is using the trainers that are in most gyms. There are also videos and books available and a huge amount of information on the Internet. The most common problem people in the gym have is doing exercises incorrectly. Incorrectly doing exercises with free weights can cause serious injuries that can result in permanent physical damage in the worst case scenario and at a minimum hinder your progress.

2. Take your time. Slow progression in the poundage you are using, is a key in muscle development. It takes time to build healthy strong lean muscle, don't expect it to happen overnight. If you use weight that is too heavy you risk injury, and your recovery time will be much longer.

3. Get a workout partner. Having a partner is extremely helpful in ensuring you are doing the exercises correctly. A good partner will also motivate you on the days when you are just not in the mood.

4. Use proper form. Your time using free weights is not a race. Take your time in every movement. Simply throwing the weight around will not give you the results you want to achieve. Slow controlled movements in not only the contraction phase of the lift but also in the extension phase allow more of the muscle fibers to work, thus increasing size and strength of the target muscle.

5. Plan your time. Planning your gym time when your body has the most energy will not only guarantee a more enjoyable workout, but will also promote better muscle growth.

6. Rest your muscle. While working out you are overloading the muscles in your body. Muscle doesn't grow while you are in the gym. The only time muscle will grow is during your rest cycle. Over-training any muscle does not promote growth, and in fact hinders growth. Build a plan that will only target a body part or muscle group once a week.

7. Know the difference between pain and soreness. If you are training your muscles correctly using free weights, the muscle groups should have an overall soreness. Any sharp style of pain you encounter is probably a ligament or tendon stretching beyond its capabilities. Avoid the sharp pains, ligament and tendon damage can last a very long time and does not promote healthy muscle growth.

By following these few simple tips your free weight training can be a rewarding experience. You will see better muscular growth and a fitness level never before achieved. Above all remember, if you aren't having fun then your not doing it right!

Learn more about this author, David Schrader.
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