1. FULL RANGE OF MOTION FOR EACH EXERCISE.

• Try to increase the range of movement for each repetition to provide maximum stretching of the exercised muscles.
• This will ensure that flexibility is maintained or increased.
• Avoid locking out and supporting resistance by the joints.

2. ELIMINATE ANY FAST OR JERKY MOVEMENTS THROUGHOUT THE RANGE OF MOTION.

• Allow muscles to move the resistance rather than using momentum.
• Smooth and controlled movements will provide increased motor unit firing and muscle fiber contraction.

3. DURING THE POSITIVE/CONCENTRIC PHASE (FLEXION) USE A 2 TO 3 COUNT CADENCE. DURING THE NEGATIVE/ECCENTRIC PHASE (EXTENSION) USE A 3 TO 4 COUNT CADENCE.

• This cadence will ensure that momentum is not being used.
• Research has shown that muscles are 20%-40% stronger when resisting (negative/eccentric phase) than when exerting (positive/concentric phase).
• By slowing down the movement on the negative phase to a 3-4 count cadence, the muscles have to work harder.

4. CONCENTRATE ON THE MUSCLES DOING THE WORK AND USE THE OVERLOAD PRINCIPLE FOR ENSURING STRENGTH GAINS.

• Try to make your muscles work harder during each workout by increasing your resistance and/or repetitions.

5. NEVER CHEAT AND ALWAYS USE A KNOWLEDGEABLE SPOTTER WHENEVER POSSIBLE TO ENSURE BEST RESULTS.

• Cheating is positioning your body in such a way to make the full range of motion easier to accomplish.
• Focus on proper form for the most effective strength training program.

National Sports Performance Association (1993). Conditioning specialist certification course. 207-209.