It can be very tempting to keep putting the weights up each time you train. Hey! you're in a hurry, right? You need to get BIG fast!!
OK, you start to train. You added extra weight and start to do a rep. It's almost too heavy. One look in the mirror tells the whole story. To accommodate the extra weight your form has got all sloppy. You are compensating for lack of muscular strength by leaning back, jerking, not doing full reps, joints all at wrong angles.
You come away from the gym with all sorts of aches and pains you've never noticed before. Or worse still, you have torn muscles or ligaments.
ALWAYS, repeat, ALWAYS use very strict form for all your reps. Yes, that's right, even at what may appear to be the expense of using lower weights. Technique is everything.
Concentrate on getting your technique, or form, perfect for each exercise and rep you perform and the muscles will appear in their own good time - without the injuries.
Take the time to watch some of the the good YouTubes showing how to correctly do each exercise required. For example see this one for Standing Barbell Curls. Or try your local bookshop in the health/sport section. One of the best I have ever seen is Arnold Schwarzenegger's "New Encyclopedia of Modern Bodybuilding".
Just remember, for your own safety and continued progress - technique is everything.
Today's workout: Shoulders and legs
Alternate barbell overhead press.
20.0 kg (44.1 lb) x 20 reps (20)*
25.0 kg (55.1 lb) x 10 reps (12)
27.5 kg (60.6 lb) x 9 reps (9)*
30.0 kg (66.1 lb) x 6 reps (6)*
Squats.
30.0 kg (66.1 lb) x 12 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
Leg Extensions.
40.0 kg (88.2 lb) x 16 reps (20)
40.0 kg (88.2 lb) x 13 reps (20)
Leg Curls.
25.0 kg (55.1 lb) x 13 reps (20)
25.0 kg (55.1 lb) x 9 reps (20)
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