Always do a warm up set. Not just lifting though but mobility stretches. I walk a mile or so then stretch for 30 minutes. The do a warm up set of reduced weight to get the muscles back to “lift mode” after “stretch mode” and it does wonders. Drink a bunch of electrolytes. I have been taking BCAAs with extra electrolytes before/during my lifts and I can feel a significant difference in my energy levels.
Bigger muscles don’t ALWAYS mean stronger muscles BUT bigger muscles will allow for more strength in the long run. Higher rep lower weight is the best way to get bigger muscles. Make the muscles big THEN go for strength training. The swap back if you start to plateau.
Also get proper gear. If you can afford them, het a lifting belt, get knee braces, get gloves. They don’t have to break bank and will help drastically at reducing injury. If I don’t use knee braces my knees are fucked within a few weeks of squatting regularly. I will never squat or deadlift without a belt. Some padded gloves makes all the difference when grabbing the bar.
If you fear your form is about to break down, stop. Just stop. That last rep isn’t worth it. If you think, “I legit don’t know if I can make one more” then don’t make one more. It. Is. Not. Worth. An. Injury.
And don’t punish yourself if you don’t progress every week. Sometimes life takes a dump on you. Sometimes you have a bad bout of sleep, or you are under a lot of stress, or whatever other bullshit the universe throws at you. Shit happens. Not then end of the world.
Always do a warm up set. Not just lifting though but mobility stretches. I walk a mile or so then stretch for 30 minutes. The do a warm up set of reduced weight to get the muscles back to “lift mode” after “stretch mode” and it does wonders. Drink a bunch of electrolytes. I have been taking BCAAs with extra electrolytes before/during my lifts and I can feel a significant difference in my energy levels.
Bigger muscles don’t ALWAYS mean stronger muscles BUT bigger muscles will allow for more strength in the long run. Higher rep lower weight is the best way to get bigger muscles. Make the muscles big THEN go for strength training. The swap back if you start to plateau.
Also get proper gear. If you can afford them, het a lifting belt, get knee braces, get gloves. They don’t have to break bank and will help drastically at reducing injury. If I don’t use knee braces my knees are fucked within a few weeks of squatting regularly. I will never squat or deadlift without a belt. Some padded gloves makes all the difference when grabbing the bar.
If you fear your form is about to break down, stop. Just stop. That last rep isn’t worth it. If you think, “I legit don’t know if I can make one more” then don’t make one more. It. Is. Not. Worth. An. Injury.
And don’t punish yourself if you don’t progress every week. Sometimes life takes a dump on you. Sometimes you have a bad bout of sleep, or you are under a lot of stress, or whatever other bullshit the universe throws at you. Shit happens. Not then end of the world.