The correct technique for weightlifting
by John Harris Fitness
Basics
Deadlifts, squats and bench press are the classics among the exercises with the barbell. These exercises should consist of about 3-5 sets of 10-12 repetitions each. There are different concepts here, depending on your current training condition. Normally a certain constant number of repetitions and sets is determined.
But there are also other concepts, such as the pyramid principle, where you vary the repetition and weight in several sets. In the ascending pyramid, you start with many reps and less weight and work your way up to heavier weights with fewer reps. An inverted pyramid is when you start right away with the heaviest weight and fewer reps. This way you get the strongest muscle building stimulus right at the beginning when you still have the most strength. As a beginner, however, you should first start with the classic concept. If you are already confident, pyramid training can give you a new kick.
Warm up
Before using the dumbbells, you should always warm up your body and stretch your muscles slightly. This way you can prevent injuries. For example, you can start with a light cardio workout. It is wrong to think that you are wasting too much energy. You should not go full out, but it is very important to prepare your whole body for the weights. You can also warm up quickly on the treadmill or with push-ups and similar full-body exercises.
You should pay special attention to activating your abdominal and back muscles, because these are important for your stability when lifting weights.
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