3 52 FLEX
FORM IS EVERYTHING THE PROBLEM: I’m sure you’ve heard this
saying before, but it’s the truth: you have to control the weight; don’t let it control you. Standing dumbbell curls, standing barbell curls and pressdowns immediately come to mind as exercises done with loose form.
THE FIX: I make a conscious effort to
keep my back straight if I’m doing any of the exercises mentioned above. If I want to go heavy, I’ll do the movements seated, lying, on
4
a preacher bench or any other way to make sure I’m performing it the way it was intended.
BONUS TIP: Make sure you have a good partner
who won’t bulls—t you. If I believe I’m getting sloppy, I can just ask, “Hey, was that set s—t or is my form OK?” Once I get the answer, Iknow what to adjust. Even if you don’t have a solid training partner, go into the gym with a mental picture of your ideal form and, during each set, hold yourself responsible for achieving it.
WARM-UPS ARE CRUCIAL TO PREVENT INJURY
THE PROBLEM: Not warming up properly
can destroy tendons or tear muscles. Aside from those huge concerns, not taking the time to warm up makes it harder to get the proper mindset. Every workout is an opportunity to spur new growth so you need 100% focus, and warming up and feeling the muscles work helps me achieve that.
THE FIX: When I get to the gym, the
first thing I usually do is get on a bike or a treadmill, and I make sure I get in a good 5–10 minutes of brisk cardio to get some blood flowing. The first exercise of my biceps or triceps workout is usually preceded by three warm-up sets. For example, if I start with seated dumbbell curls, I’ll begin with 20-pound weights and work up to 30s and 40s, and then I begin my working sets — 50s, 60s, 70s (if I ate my Weetabix that day).
BONUS TIP: I usually pyramid all my
exercises so I always start a little lighter in a 12-rep range and then go to 8 or 10 reps. Essentially, all of the first working sets are an extension of the warm-up, because it’s getting me ready for the heavier 8-rep sets coming next.
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