Things to remember when working out!

Technique is the most important thing when working out. It does not matter how much weight you lift if you are not using good technique. The rule is two seconds for the negative and one second for the positive movement, squeezing the muscle at the top of the positive movement.

The Negative movement is the non-resistance stage of the lift and the Positive movement is the resistance stage. Controlled Negative movements are critical in strength building along with a controlled lift for safety. If you can not perform the minimum number of reps using good form and technique you need to lower the weight. If you're muscles are not tired after doing the maximum number of reps using good technique then you need to increase the weight.

By tiring the muscle out you actually form small tears in the muscle which heal during the recovery stage of the work out. Protein helps repair the tears and cause the muscle to strengthen and grow larger. This is why a good diet when working out is critical for the repair of muscle tissue.