1. Have A Plan.
Why do most people fail? They do not set goals and write out detailed plans on how they will attain the goals that they set for themselves.
2. Keep A Journal.
By keeping an accurate journal you will guarantee that you are making progress, and if you are not then the journal itself will have the answers to why you are not making progress. You are in essence your own personal trainer.
3. Basic Movements.
Focus on the basic movements of weight training: Squats Deadlifts Bench press Shoulder press Chin ups Dips Rows Curls Situps Calf raises
4. The Tempo of your workout.
Tempo is the speed at which you lift the weight. You should vary the tempo at which you train.
5. Rest Between Sets.
The amount of time that you rest between sets is dependent upon the intensity at which you lift (how close to your maximum). If you are doing higher reps (12-15) then you rest periods will be shorter (45-75 seconds), but if you are doing only a few reps (1-5) then you will need longer periods (2-5minutes) between each set.
6. Prevent Imbalances.
Have you ever seen a guy that trains nothing but bench? His shoulders are pulled forward and rounded in. He will have trouble sooner or later because he has an imbalance between his horizontal pushing and pulling muscles. When designing a program make sure that the program trains both the agonist and antagonist muscle groups. A few examples would be bench press and rowing, shoulder press with pull downs, curls with tricep extensions.
7. Pre-workout Cardio & Stretching.
By doing the cardio before you train you will be able to increase your core temperature and thus be less likely to get injured while training. Having said that, many people like to train cardio after their weight training. The bottom line is, as long as you are doing cardio training, do it when you want to.
8. Train with a partners.
By training with someone else, it makes you more accountable for your training. If motivation is you problem, having a partner who is counting on you being there might be the trick. Also, training with a partner has a safety element as well. If you are training with heavier weights, it is nice to have someone who left that bar off you chest when you have trained to failure.
9. Post Workout Nutrition.
I know it is supposed to be about weight training. The most common mistake most people make is not eating after they train or not eating the right thing. This meal should contain a mixture of different types of carbohydrates such as a high glycemic carbohydrate like glucose, a medium gylcemic carb like maltodextrin and a limited amount of a low glycemic carbohydrate like fructose.
10. Take Time Off.
One of the most common mistakes people make in their training is over training. Many people believe that more is better. In fact, if you over train you are running the risk of having a negative effect on your workouts.
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