Foundational Resistance Training Principles:

 · Quality and execution of movement is critical.  It makes no sense to perform 20     sloppy reps.  It is far better to perform 8 reps with perfect form and then take a break.  Proper execution of each rep is the most critical factor in weight training. Reps performed with poor technique will cause slower progress and may put you at risk for injury.

· Take it slow.  Proper resistance training is not a fast sport. In fact Wayne Westcott, a leading Strength and Conditioning researcher, has determined that one repetition should take approximately 5-6 seconds; that is 2 seconds to lift the weight and 4 seconds to slowly lower the weight in a controlled fashion.  Most people lift much too quickly using momentum instead of muscle.  A proper set of 8-12 repetitions should take approximately 1 minute to complete.  As you advance in your program, your trainer may incorporate speed and power training but it is typically done without heavy resistance and with tools that are more conducive to faster movements (medicine balls, body weight only training, exercise tubing etc).