Fitness, Bodybuilding and Sports Performance - A New Weightlifting Training Tips Article Series from the Staff at

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The training staff at, known for the highly regarded 10Buck Training Methods, has just released the first article in a series focused on weightlifting training techniques for male or female Fitness, Bodybuilding, or Sports athletes. The training tips in this series of articles highlight some of the key training techniques from the weightlifting manuals offered by is offering insight into their revolutionary weightlifting techniques through a series of training tip articles published directly at, and available through article publishing websites for redistribution and publication

The training staff at, known for the highly regarded 10Buck Training Methods, has just released the first article in a series of monthly articles for male or female Fitness, Bodybuilding, or Sports athletes. These articles will be published monthly at, with a great deal of the content derived from the weightlifting training manuals offered via download at their website.

The first article in the series titled: "Fitness and Bodybuilding Faster - Weightlifting Safety and Training Tips for Fitness, Bodybuilding and Sports Performance" is focused on the basic foundation for any weightlifting program- regardless of the athletic goals- safety in the workout area. This article and subsequent articles can be found at the website homepage under the "Training Tips and Articles" menu tab, under the "Published Articles" sub-tab.

The writing staff will be releasing a new article during the first week of each month, and has many new article topics already being written. Additionally, the article series will appear on the company's blogs in Blogger and Wordpress, as well as their Facebook fan page.

Subsequent articles will address weightlifting techniques designed to save the athlete training time spent working out and highlighting some of the training techniques that are unique to The 10 Buck Training Methods- a revolutionary set of principles contained in the weightlifting manuals offered via download at the website. Other article topics will relate to workout program exercise structures, weightlifting repetition ranges, increasing overall workout performance, off-season weight training, using nutritional supplements, etc.

There will also be a series of Sports Performance themed training articles with a focus on weightlifting exercise for football, hockey, soccer, martial arts and boxing, etc. Most sports activities can benefit from a proper weightlifting program that can increase power, strength, speed and explosive movements.

A reference copy of the first article in this series of weightlifting training tips is included below:

"Welcome to the first of a series of Fitness and Bodybuilding Faster training articles. We have decided to lead the series building a solid foundation with one of the most important aspects of your fitness or bodybuilding program- regardless of your level of training or the type of training that you perform- weightlifting safety. Whether you’re a fitness enthusiast, bodybuilder or powerlifter, or just looking to increase your sports performance- safety should be the foundation of your training program.

The following weightlifting safety tips apply whether you train at home, a health club, a school weightlifting room, or in the bowels of a bodybuilding gym. Before you pick up that barbell or dumbbell, or park yourself on that next piece of workout equipment- you should familiarize yourself with the basic safety concepts associated with weightlifting.

With the fitness world constantly changing and evolving, and athletes continually fine tuning their training program- the one thing that should always remain constant is safety. We don’t don’t just mean for yourself, but for others working out around you. Follow these basic guidelines for lifting weights and training safer and reducing the risk of injury to you or others training with or around you.

Workout Area and Equipment

  •     Make sure the equipment you use is in good working condition.
  •     Use proper lifting techniques when moving weights around the room, and always be aware of other athletes around you so you don’t interfere with their safety needs or cause them injury.
  •     Make sure pins are secure in the machine prior to each lift, and that safety bars or catches are in place and properly positioned to be effective should you lose control of the weight(s).
  •     Make sure there are no obstructions in the weightlifting area.
  •     Wear proper footwear to ensure support, stability and good traction during the performance of each weightlifting exercise, as well as protection for your toes and feet.

Yourself and/or Your Training Partner

  •     Most people should wait until they are at least 14 years old before trying the major lifts, such as squats, deadlift, and bench press. At 14, most athlete’s bodies are mature enough for these compound exercises. The major lifts are likely to cause injury if you lift heavy weights without proper technique and the help of spotters, especially if your muscles are not mature enough to properly recover from previous sessions.
  •     Find a mentor who can help you learn how to do the exercises correctly. Good technique is one of the most important ways to avoid injury. A high school coach or athletic trainer can help you. If a college is located in your town, the strength coach for the varsity athletic teams may be able to give you advice or recommend another instructor. Books, DVD’s and videos can help, but nothing beats personal instruction from a properly accredited mentor.
  •     Warm up and cool down for each session. Your warm-up session before lifting weights should include stretching exercises, some light calisthenics and/or aerobics to warm up your muscles with sufficient bloodflow. When you begin each weightlifting exercise, use small amounts of weight at first and then progress to heavier weights. Light stretching and additional aerobic work are also important during your cooldown to flush your muscles of waste byproducts accumulated during your physical workout.
  •     Before performing an exercise, be sure of proper technique. Your success in training depends to a large extent upon the proper technique of the exercise movements. If you are performing an exercise for the first time- use a light amount of weight and focus on your form and technique first, before using heavy amounts of weight.
  •     Always use additional safety accessories like: gloves, lifting belts for heavy lifting, wrist/bar straps to help with grip, and even joint wraps or braces for weak or recovering joints- usually lower back, elbows, knees wrists or ankles.
  •     Don’t lift heavy weights without spotters, safety racks or Smith-type machines that can control or isolate the weight if you should lose control or sustain an injury during the movement.
  •     Don’t lift more than you know you can lift safely as this could injury to yourself or others around you if you should lose control of the weight(s).

Workout Execution and Performance

  •     Always assume proper weightlifting form. When lifting free weights from the floor, make sure that the feet are close to the exercise bar, the hips lowered in a squat position, the head is up, and the back is straight. Always lift with the legs and not the lower back.
  •     When performing resistance exercises, you should always control the motion of the weight during all phases of the lift. This means having control of the movement when working with gravity as well as against gravity.
  •     Use as much resistance as possible without sacrificing proper technique. The technique is of great importance in any exercise being performed to properly work the target muscles, and progress towards heavier weight resistance.
  •     Don’t “cheat” on your technique just to lift heavier weights than you can properly and safely handle as this could cause injury or negate the focus on that muscle group by recruiting other non-targeted muscle groups to assist in moving the weight.
  •     Follow a proper progression of weight advancement in each exercise. Resist the temptation to see how much you can lift. When too much emphasis is placed on the actual amount of weight being used, the result is almost always a reduction in form quality technique, and as a result- safety.
  •     Weight should not be moved on the rebound, or “bounced” off of your body. Stay in control and lift through a full range of motion. The resistance should be controlled and moved smoothly and slowly with a definite pause and muscle flex at the work end of all movements, and at the bottom or start position.
  •     Don’t breathe in and out quickly or hold your breath when you lift heavy weights. You may faint and lose control of the weights. Breathe out slow and controlled when you perform the lift.
  •     Concentrate on your exercises when performing them and the specific muscles you’re working. Do not carry on a conversation at the same time. Do not simply “go through the motions”- you MUST maintain focus on safety while performing the exercise movement.

Fitness and weight training are not only beneficial to your body, but to your life. Being in top physical condition can not only help extend your life- it can make every day life more enjoyable and productive. We wish you all the luck in the fitness goals you set for yourself, and all of the benefits of not just the goals themselves- but the benefits along the path to those goals as well.”

Members of the the media interested in commissioning the staff at for writing projects, nutritional supplement or exercise equipment reviews should contact the company directly by phone or through their website for more information.


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Michael Gajor
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