Before you start pumping iron, it’s first important to use the proper form of weight training. Results-driven weight training entails proper movements, sets and repetitions. Improper forms and ranges of motion may cause injury. Every single movement plays its role in muscle building. Consequently, each full range of motion is important.

The strategy to full range motion is to slowly complete each range of joint movement in a controlled manner. The focus should be targeted at the contracted position. The signs of an unbearable weight are anytime it makes your body bounce, jerk or swing into the first movement. Any time the form is compromised, injury may occur.

Sets and Repetitions (Reps)
Certain lifts and various exercises are done in sets and repetitions. A set of succession of repetitive moves (12) without resting; while a repetition (rep) is the number of times, the move is repeated in each set. In example, if your trainer told you to do three sets of quadriceps leg machine curls, you would do 36 quadriceps movements with breaks after 12 consecutive curls. A rest period should take place after each set of twelve movements. Multiple set exercises are generally executed within one to three minute rest periods. The advantage of doing multiple set exercises can be found in its caloric burning powers.

High-intensity training
High-intensity training involves with a single set exercise. The movement is completed in one set because another set would almost be impossible. This is commonly referred to as high-intensity training or HIT. The underlying benefit of singular set training is how it condenses the duration of the work out.