Learn to train properly?How should we do it.

Before we learn to swim, we first learn how to keep ourselves on top of the water right?Before we start cycling, we need to learn how to balance our selves so we don't fall on our face.It's the same in the gym.It doesn't matter if you train for big muscles, strenght or just to stay in shape.You always start from the same spot.The "path" called training starts.

Why do we need to learn how to train properly?

As there isn't a solid house that is not initiated by a stable basis -  there isn't a stable and a quality workout that is not initiated by the absorption of the right exercise habits and skills.

Where should we start from?

Of course, we start from the correct technique of execution of the various exercises. There are several ways to learn proper the technique:

From the Internet - 

In this I'm including all the e-books, videos, websites etc. This method is the fastest, easiest, and in many cases - the most misleading.On the Internet there are many places in which you can find explanations on how to perform an exercise. There are countless clips on YouTube on exercises and workouts. Unfortunately, when we are beginners we yet lack criteria by which to judge what is right and wrong and it's hard for us to distinguish the valuable from the trash. That is, if there is no one to consult with, we are left with 50-50 chances - we're fucked or we aren't fucked. And you start to do an exercise with an improper technique - it can lead to muscle imbalances and discomfort at best and severe injuries in the worst cases (muscle imbalances given time also lead to injuries). We're all familiar with all the six pack short cuts and all the hype about all the supplements that are supposedly going to make you jacked in no time.That are total bullshit, made just for money.

From a friend - 

There is definitely a plus in that the exercises will be displayed and explained by someone who has performed them and who has some experience. Another plus is that your friend can  observe and give you feedback on how you are doing and possibly - if you're doing better. A big minus is a friend that performs exercises with incorrect form - you will do the exercises exactly the same way he does. As a beginner here again there is no way to know for sure if our friends train well, so let's hope we've got friends that have good form.

A fitness instructor - 

A fitness instructor is supposed to instruct us on how to perform the exercises safely and correctly.A Plus here is that this is a his/her job and it is assumed that man has a better technique than that of our friends, and he can show and teach it better.A minus here is that this is not always the case and often people are sent to the part of the gym where all the machines are because there the risk of error is minimized (supposedly). Do not get me wrong - I know many decent guys and girls who definitely know their work. Unfortunately in this case, however, statistics are against me. Again, it is important to find a person to who will want to help us and also - a person with knowledge to teach us how to squat properly or how to lift heavy objects off the ground (for example) rather than send us to do leg curls.

A personal trainer - 

This is how we can get the most attention and the highest quality of training and instruction.That's what's mostly assumed anyways. However, people are not the same, and personal trainers are not made in a mold - each with it's own strengths and not so strong points. Here's big plus is that the personal trainers income depends directly on the number of trainees who are training under his supervision. If the practitioners are happy - there will be more practicing, if not - you know. On the other hand, the fitness instructor is usually a flat salary and in some gyms one must pay extra for personal attention, in other - it's free.However whether he is good or not it doesn't really matter because at the end of the month he gets payed the same. A personal trainer must be good if he is to make good money. And this rule has its exceptions, of course, but it's generally valid. This service is the most expensive of all, but supposedly it's the best choice.

Who should we trust?

Let us again consider the cases depending on where we choose to draw our information or from where we choose to get help:

From Internet - 

Be sure to check the information that interests you from at least 3 places. If you encounter conflicting views (which happens in almost 100% of the time) - don't get angry because everyone is saying something different, people are different it's normal. The fact that Ronnie is huge, and won several Mr.Olympias. Do some testing (carefully and wisely!) And check what works best for you.

From a friend - 

This is also important to approach consciously. What do I mean? I mean, it's not always the most buff friend you've got (for men) the skinniest girl (for women) who is the person whom you should contact for advice and demonstration. Also, if your friend / girlfriend has a bad posture and often complaints of injuries, then the person in question is hardly the best choice.

The fitness instructor -

Look for a person that has good reputation.If you don't know nothing about the guy or you're completely new, then you have nothing left but to shoot in the dark. However, you should pay attention to two things - if he is hunched and either a large bend in the waist, then I would not trust him to show me how to perform exercises correctly and how to improve my posture. Of course, again, there are exceptions.

From personal trainer - 

It's the same as the fitness instructor - good reputation is important. It is important that the man does not look unhealthy and hunched.

How to tell if we are doing well?

There are many factors that must be taken into account, the effect of most shows after some time. However there is one rule that applies to the all time and in all cases:

"If it hurts - do not do it!"

Yes, I'm familiar with the popular "No pain, no gain!" or "Bodybuilders do it till it hurts". Here, however, it's not about bodybuilders it's about beginners that are trying to learn something right. As the benefits (gains), we are talking about in this case are neither muscles nor strenght, nor relief. Those benefits are knowledge and skill.

Let me say it once again: "If there is pain - do not do it!" This of course can mean several things:

• The exercise we are doing is silly;
• The form is bad;
• The exercise is not suitable for our skeletal structure (eg. people with long femurs and short torsos have problems with the rear squat to the horizontal);
• We are lacking sufficient mobility in a joint, causing another to compensate.

A brief explanation of the last point - if our shoulders are tight, we can't do a military press with a barbell without hunching our lower back when we are raising the barbell.

Exceptions

Exception is a strong word in this case.There are some people whose muscles have atrophied so much that even with the lightest weight after a few reps they feel "pain".Well this is not actually pain it's your muscles experiencing something new and you're perceiving it as pain.Take a brake and then continue.

If you are in that category - best get a coach. At least at the beginning.

Again The Internet

Because the majority of readers here (and not only) are taught from videos and explanations read on the Internet - I will repeat - be highly critical of new information. As a final run two videos of implementing dead lift.