1. Strict Reps: Use slow, strict reps in both the lifting and lowering of the weights. When you’re moving too
fast through the exercise, swinging (very little of your own muscle strength) is doing all the work. In this case
you’re really not working the intended muscle. Each rep should be performed in a slow, controlled fashion
throughout the entire range of motion.
2. Lock out: Too many weight lifters like to use partial reps and limited range of motion
lifts into their routines. The problem with using the partial rep technique is that a lot of the muscle
goes un-worked. To get the maximum work from every rep, lock out each time, but without resting between each rep.
Locking out at each rep allows more muscles fibers to be activated. With locking out, you also get the benefit of working the stabilizer muscles.
3. Opposing muscles: Bring your opposing muscles into play. You should always strive to make the
exercise harder by flexing or pulling with the antagonistic muscle group during lowering or negative phase of the exercise. Again, more muscle fibers will be stimulated for greater growth.
4. Concentrate: You must learn to put mental effort into every rep of every set. The more concentrated
your effort, the greater the muscle is worked. If you want to reach your goals, you’ll have to physically push yourself to the limit. Wandering thoughts and idle chatter while training are detrimental to success. Concentrate on the task at hand!
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