Guidelines for Executing Resistance Training
It is essential to execute the exercises correctly to maximize the benefits of hypertrophy resistance training. Proper form and technique can prevent injury and ensure the targeted muscles are effectively engaged.
Execution: It is vital to hold the weight(s) with an even, firm hand grip without gripping it too tightly. Additionally, wrists should remain neutral or back, never forward, and the aim should be to initiate the movement from the working muscle, building tension before executing.
When executing the movement, it is crucial to aim to lengthen and fully shorten the muscle unless otherwise stated fully. A muscle is fully lengthened when its antagonist is fully contracted, so be conscious of this to help establish range. Additionally, it is essential to contract through the entire range of available motion, with full flexion and full extension, while keeping constant tension on the working muscle (no pause at the top/bottom unless stated in the workouts).
To maintain proper form, always work in 'straight lines,' with few exceptions, and avoid extraneous movement. Ensure form does not degrade to complete additional reps; instead, work within the range of motion that can still be achieved. Finally, remember to inhale deeply through the nose on the negative and explosively exhale through the mouth while pushing through the positive.
Posture: In addition to proper execution, maintaining proper posture is crucial for resistance training. Unless stated otherwise, it is vital to keep the head neutral, in line with the spine relative to the torso, shoulders back and depressed, scapula contracted, and the abs/core tight to stabilize the spine. Keep the chest 'proud' and torso tall, with the torso being vertical or 'very slightly' forward (approximately 30º), pivoting from the hips, not the spine. To prevent hip sway, contract your glutes and hams while standing and working the upper body, shoving feet into the floor.
In conclusion, executing resistance training exercises correctly requires proper form, technique, and posture. By following these guidelines, you can maximize the benefits of resistance training while minimizing the risk of injury. Remember to prioritize form over the number of reps and focus on engaging the targeted muscles throughout each exercise.