I believe that this is an important topic to discuss. Many people just “go through the motion” when they are training and most wonder why they are not making significant progress.
Form
Your form is if not, the most important thing to focus on when you are working out.
The first obvious reason is to prevent injury. If your form is even slightly off, that means you are much more prone to injury.
It is almost humorous that many people don’t even think to focus on form first. As a trainer, I have seen people pick up heavy weights and they try to do something they see another person do and do it dangerously!
I am sometimes torn between helping someone when I see them doing it wrong, or let them be. I know, before you judge me for letting them be, understand the society we live in today. There are a lot of egotistic people who are not open to being corrected. Don’t worry, I always offer to help.
If you ever see someone doing something the wrong way, the best way you ask them is, “Are you open for some feedback about your form?” Most people like to think they are open-minded, so they will almost always say yes.
If you are not sure about your form, you can always search on YouTube the correct form and technique of each workout. If you are still not sure, hire a personal trainer for a few sessions and ask him or her to show you. They will be more than willing to help!
Blood Flow
Blood flow is another very important aspect when it comes to weight training. A way of noticing blood flow is through the “pump” of your working muscle. This is why your form is very important. When your form is correct and you do a specific movement repetitively, you will inevitably feel the tight sensation on your working muscle.
I bet you’re thinking, “But Gerald, if I move in a repetitive motion, there will always be blood flow right?” Right. That is correct, but I am talking about the blood flow to the working muscle. You want your body to drive the oxygen to that muscle so that it can start the process of muscle growth.
Sometimes people will just go through the motion and not maximize the movement.
Mind muscle connection
Many people have the hardest time to achieve mind and muscle connection.
The reason why is because they don’t know or they have never felt that muscle being worked before.
The dangerous part is that people tend to “swing” up there weights or they rush through the motion.
I have trained many clients just bulldozing through a set even if I tell them to slow down.
From my experience, the reason why is because when my clients slow down, it is much more painful. I get it. That is okay. But I always make sure I educate them on the importance of slowing down on their motion.
In a few weeks, they end up becoming aware of muscles they never knew they had!
Breathe
Breathing is absolutely one of the most important aspects of weight training. I get it, sometimes you want to hold your breath through a heavy set, but unless you are powerlifting, there is a much deeper explanation to that.
Whenever I train my clients, I make sure that that I intentionally tell them to breathe even if they already are. Sometimes they actually forget to take breaths during a set.
I am sure you’ve heard of the stories of people who pass out during a set. That is because their brain lacks the blood flow and oxygen it needs to function normally.
Focus on breathing when you “exerting” energy. So if you are bench pressing, exhale one the push. When you are doing rows, exhale on the pull.
Allowing yourself to breathe during sets will also get you to push harder and last a bit longer.
Next time you are in the gym, take it one at a time. The first day, focus on form. The next day focuses on blood flow etc. You will eventually be able to focus on all 5 once you do it multiple times.
Let me know below what you always focus on during your workouts!
