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scitecnutrition.com.au92 FLEX | JUNE – JULY 2017ZELLER/©FITNESS PUBLICATIONS, INC./COURTESY OF WEIDER HEALTH AND FITNESSStep 1: assess the lifts
you’re struggling with
“You may want an experienced
partner to help you with this,” Farmer
says. “You need to take a close look
at how you’re performing an exercise,
to see if there’s a problem with your
mechanics, or if you truly are just
not strong enough to lift more.”
A helpful hint is to have someone record
you doing a set or two during your
next workout so that you can analyse
from a detached point of view,
comparing frame by frame your
performance to the textbook ideal.
Step 2: fix your form
If your form is suspect, correcting it
before considering anything else is
paramount. You’ll want to back down
on the weight you’re using and get back
to the basics. Practise to relearn the
motion, going through a slow two-count
positive rep, a one-count pause and a
three- or four-second negative
contraction. If you can, have someone
coach you to help correct bad habits that
may have become ingrained over months
or even years of incorrect technique.
“Before worrying about increasing your
strength, you want to make sure your
form is spot on,” Farmer stresses.