Tips on weight training, Quality is key

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Here are some keys on weight training. 1) Progressive Overload Make sure when you work out you are overloading, meaning you are doing more this workout than last workout. Example, this week you bench press 200lbs, next week you bench press 205lbs. You're probably thinking that is so simple. Well you're right, however, people overlook these simple concepts and complicate things. Also, people don't know how to proplery monitor their workouts. Here is the key. You must have some consistencies in your workout. Example: Today is your chest day, first exercise is flat bench, 1st set is warm up with 35's 10 reps, second set is warm up with 45's 8 reps (this should the same every time, I'll explain more), now you are ready to lift your max, 1st working set 225lbs at 2 reps (we'll leave it there). Next chest day (next week) should look like this, first exercise is flat bench, 1st set is warm up with 35's 10 reps, second set is warm up with 45's 8 reps (this stays the same from last week), now you are ready to lift your max but you will increase by 5lbs, ist working set at 230lbs, 1 rep. Do you see how from this week to last week all things were consistent and you lifted 5lbs more? It was a fair comparison. Say before you attempted your 1st working set of 230lbs, you did 4 warm up sets previous to that, well, you might not be able to lift the 230lbs because you exerted more energy prior to the 230lbs lift. Keep some consistencies so you can monitor your progress correctly. And, it's a good idea to carry a stop watch with you to monitor your rest between sets. You want to keep that consistent as well. You shouldn't wait 2 minutes between sets one week then 5 minutes between sets the next week. 2) Don't Overtrain! Guys do this all the time. I'm was guilty of it too. I'd be in the gym for 1.5 to 2 hours. Now I spend no more than 35 minutes on one body part. If you're doing 16 sets per body part, then you're probably going to be sore the next 4-5 days after. That is too much volume for any body part. My time is limited in the gym, somtimes I get only 20 minutes for example chest, I will do flat bench and will lift 5lbs more than last week, that will be on my 1st working set, after 2 warm up sets, I'll leave it there and maybe do 2 sets with incline dumbbells and the workout is done. You're probably thinking why so little? Well, I've never been stronger than I am now, I'm never sore for more than 1 day, and I always look forward to working out again. I don't get bored because I'm always seeing results, and I'm not burned out. Something is working because this is the best I've felt in all my years of training. I make sure I overload, so I know I'm improving. I hope this helps some people. There is more I can write but I would be here forever. Take care and good luck to you.