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Even if you don't have all the time you'd like for your workout, research shows that just ten minutes of exercise can provide important health benefits. A little bit can add up over time, so just do what you can.
Lifting heavy weights is often used to increase muscle bulk. But muscle reaction time and rate of force development are more important. These are produced by doing faster contractions with lighter weights.
Most people focus only on certain muscles (like the abdominals or biceps), but it's important to work your whole body and core to achieve balance and health. Train muscles on all sides of the body equally (not just the ones you can see in the mirror).
Beware incorrect technique - it can lead to injury. Examples include: letting the knee extend beyond the toes during a lunge or squat; using momentum to lift heavy weights; not exercising through a full range of motion will produce less-than-optimal results. Exercising too hard and too often, or increasing intensity too quickly is a common mistake. Consistency and gradual progression are important for avoiding injury as well as for making improvements. Many people stick with a routine and then never change it. You must also mix enough stretching exercise into their routines The same workout week after week will lose its effectiveness and may lead to boredom, injury or burnout.
Exercise equipment is adjustable and it's important that you set it up to fit you before you use it. If you don't know how, ask a staff person. Using poorly adjusted equipment is a set-up for injury.
Taking about 5-10 minutes to gradually increase your body temperature and heart rate has been shown to decrease your risk of injury.. Body builders should also beware overtraining, and should ensure they do not set unrealistic goals The key is to establish a training goal that is specific and appropriate for your fitness and skill levels. Try to define challenging but not impossible goals
Do not take anabolic steroids. They can kill you
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