This would be a weight heavy enough that you’d reach failure around the 15th rep. This aspect of lifting is hard to diagnose. Alexev had a bulbous "pear like" physique, with no definition and what we would call a "beer belly". You could say his biceps are responsible for moving 15kg, and the other muscles (with the help of some momentum) moved the remaining 10kg. The point of this beginner lifting phase is to condition your nervous system and muscles to contract through the correct movement patterns, so that you’re maximally stimulating the target muscles for growth. No, using improper form is not the best way to lift. Therefore, train to your body's capacity, not your goals. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Good form is when you think about that “mind muscle connection” to move the weight. This may seem easy, but it is probably one of the most difficult things to do, especially when you are used to being the gym's "strong guy". This is another question that brings up an impossible answer. View Profile View Forum Posts Registered User Join Date: Jan 2011 Age: 28 Posts: 467 Rep Power: 0. Take the time and learn key exercises of your chosen training program, and how to perform each exercise perfectly. When training, remember this key point: the end goal is not simply to move the most weight from point A to point B; it is to exercise the involved muscles throughout the weight’s trajectory. Proper Lifting form vs More Weight Let’s say my long-time training partner Thomas curls a 15kg dumbbell (his ideal weight) with very strict form. The absence of excellent exercise form can cause joint pain and injuries, poor gains in muscle growth, and ultimately, failure. He has written hundreds of articles on training, nutrition, and supplementation, some of which have been featured on the worlds largest bodybuilding publications. In the future, I plan to write a column addressing the issue of how to develop a program according to your needs. This may seem like a vague answer but "feeling" the weight is to have absolute control of the weight at all times, without swinging the weight and always careful to maintain good form. First of all, the weight is being absorbed by the sternum, ligaments and tendons, and the associated muscle tissue, yet very little work is actually being performed by the pectorals. In essence, the muscle should be "squeezing" the weight up and a controlling the descent, not just moving the weigh from start to finish of the movement. Day in and out, the former Eastern block country Olympic weight trainers lift and train with amazing poundages, yet do not develop what a westernized countries would consider a pleasant or a bodybuilder's physique. If on the first set, you are able to complete the full set of repetitions, yet on the second set, the lifter cannot complete the repetitions even with sufficient rest, then drop the weight to where you can complete the frill set of repetitions. The first example on our list – in which the weight is strongly bounced off the thighs and the torso is leaned way back – is quite the opposite of strict form and should be avoided, always: it allows for more weight to be lifted, but moving lots of weight is not the goal, the goal is to stimulate the target muscle for growth.

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