. ere are trade offs using machines, just as there are trade offs using free
weights. Generally speaking, however, free weights are better tools than
machines, along with being cheaper and more versatile. But the bottom line
is safety. e decision on what type of equipment to use should be based on
which allows you to push to your limits in the greatest safety.Fundamentals of excellent exercise form
. Here are six basics of first-class exercise technique:a. Before you can apply good exercise technique you first need to know
what good exercise technique is. Please study ’ -
- very carefully.
is book covers all the major and accessory exercises just listed.
b. Before a set, review the correct exercise form you need to use.
c. Never charge into a set, grab the bar and then realize after the first rep
that you took an imbalanced grip, the wrong stance, or are lopsided
while on a bench. Get perfectly positioned for every set you do.
d. Be focused and attentive while you train—always! Never be over-
confident or casual.
e. For each work set, only use a poundage that lets you just squeeze out
your target reps in good form. Most trainees use more weight than they
can handle correctly. is leads to cheating and a loss of control, and
makes injury inevitable—and sooner rather than later.
f. Lift the weight, do not throw it; and lower it, do not drop it. Use control
at all times. Regularly perform the “pause test.”The pause test
. Most trainees lift and lower the resistance too fast. When doing the exer-
cises listed in this book you should be able to stop each at any point, hold the
weight briefly, and then continue. In an intensive set you will probably not be
able to pause and get your target reps, depending on which rep you paused.
e idea is that you could pause as a demonstration of control. Perform the
pause test every few weeks, to check your control.. e more intensive any given set is, and the harder the reps become, the
more critical it is that you pay attention to the negative (or lowering) portion
of each rep. If you lower the bar slightly out of the groove you will be out of