Weight Lifting Essentials

Master tempo as the core of training, slowing reps to speed progress and improve rep quality. Apply a 3-1-3-1 cadence in standing bicep curls to build muscle and burn fat.

Master synchronized breathing to optimize oxygen delivery, boost lift power, and lift safely by exhaling on the positive phase and inhaling on the negative.

Learn how pulses, or micro-reps, fit into the slow go system. End each set with two quarter-reps on the last two reps, with safety and a spotter as needed.

Strengthen workouts by establishing the mind-muscle connection and visualizing contraction. A partner can reinforce this by tapping the target muscle, such as the tricep during press downs.

Push through muscular discomfort toward failure with a coach or partner, prioritize safety, use a spotter for lifts such as bench press, and fail fast, fail often, and fail forward.

Master proper breathing and tempo for leg exercises with the slow go system, inhale three seconds on the descent and exhale while standing up, with a glute and hamstring squeeze.

Master the walking lunge to activate the hamstrings and glutes with chest open and back blades, using 25 to 30 feet reps and three pulses at the bottom.

Master dumbbell squats for legs with technique and variations. Start in a stance wider than shoulder width, heels in, toes out; push the butt back, breathe in, squeeze the glutes.

Learn proper dumbbell hamstring curls with a 45-degree tilt, bench setup, knee squeeze like a silver dollar, and slow, controlled reps to isolate and strengthen the hamstrings.

Master advanced one-legged dumbbell squats with technique: raise the working foot slightly, use a weight plate for depth, keep belly button in and neck neutral to activate the left glute.

Master proper repetition speed and breathing timing for back exercises, shown with a one-arm dumbbell row, including down slow, two-second isometric squeezes, and three-second negatives for a lower back stretch.

Master proper pull-up technique with a neutral grip at a 90-degree elbow, focus on the bottom stretch and controlled negatives from entry level through intermediate and advanced.

Demonstrates proper deadlift technique for back, focusing on grip, stance, breathing, and a controlled bar path. Keeps neck neutral, chest open, butt back, until the bar passes the knees.

Execute the one-arm dumbbell row with a tight core and hip rotation to target the lat, using a controlled negative, bottom stretch, and micro-reps for max tension.

Demonstrates proper close-grip lat pulldown technique with grip variations, emphasizing feet locked in, torso posture, full stretch, two-second contraction, and micro-pulses to isolate the back muscles.

Learn chest tempo for weight lifting with a three-second negative, two-second squeeze, and exhale at the push, while feet stay firm, back arched, chest open, to create a solid base.

Master the dumbbell chest press with a tight body position, arching the back, open chest, and stable shoulder blades to protect the rotator cuff and maximize chest engagement.

Demonstrates proper barbell bench press technique in weight lifting essentials, emphasizing body position, controlled breathing, grip width, two micro-reps at the bottom, and pec-focused power.

Learn proper dumbbell fly technique to maximize chest tension, protect the rotator cuff, and maintain a universal chest position with an arched lower back and pinched elbows.

Master proper pushups with shoulder-width hand placement and three-second negatives for chest development. Keep a straight plank, open chest, blades back, belly button in, and balanced elbows.

Set the tempo and breathing for abdominal exercises, using three-second negatives, slow descent, two-second isometric squeezes, and deliberate inhales and exhales to tighten the core.

Demonstrates the face-down plank for abs, teaching proper form, belly-button pull, chin-down alignment, and variations like push-up plank and offset, to strengthen deep and rectus abdominis.

Master medicine ball situps with a controlled cannonball sequence: supine start, leg lift, ball to navel, balance in the V-sit, slow twists, and breath-driven core engagement.

Secure your upper body on a flat bench, pull elbows near the head, keep tailbone near the bench, and perform the reverse sit-up with a 90-degree knee bend.

Practice proper crunch technique to target the abs with hip tilting, a flat lower back, breath-held pulses at the top, not a sit-up, and a small range of motion.

Learn proper shoulder tempo and breathing for presses, rows, and side lateral raises, emphasizing a two-second top squeeze, slow descent, and body tension to protect the rotator cuff.

Perform curl-bar upright row to protect the shoulders, lock shoulders down, adjust grip width to emphasize traps or deltoids, arc the bar outward, and squeeze at the top.

Perform seated Arnold presses for shoulders, starting with palms in and lifting one dumbbell at a time. Turn palms outward, squeeze at the top, breathe, and lower with elbows in.

Master the seated reverse-grip curl-bar press to target the shoulders with a palm-up grip, keeping the bar close to the spine, using controlled breathing and slow reps.

Master the standing barbell press for shoulders with proper grip width, about 90-degree elbows, chin high, and controlled breathing for safe, effective reps.

Learn the proper biceps tempo and breathing technique for slow reps: big breath in, exhale on the way up, pull the belly button in, pauses, isometric squeeze, and three-second negatives.

Demonstrates standing ez bar curls with narrow, medium, and reverse grips to vary bicep activation, emphasizing controlled tempo, breathing, and elbows pinned at the sides.

Master the seated preacher-bench curl by stabilizing the upper arm, maximizing isometric bicep squeeze at the top, and maintaining tension with controlled negatives and breath.

Master seated dumbbell curls with adjustable bench angles for a focused bicep stretch and squeeze. Use the Spiderman technique, lead with the palm, keep chest open, and lower slowly.

Master seated concentration curls using palm-up and hammer grips, keep the elbow on the thigh to isolate the biceps and visualize lengthening with slow, controlled reps.

Apply proper tempo and breathing for tricep exercises with a three-second negative, three-second positive, and a two-second isometric squeeze at the top, exhaling during the positive phase.

Perform seated dumbbell overhead extensions from a knee-to-shoulder setup, maintaining elbows near the head with controlled three-second lowers and a two-second isometric squeeze at the top.

Use towels as a go-to cable pressdowns option to vary feel and focus the triceps. Engage the core, pin elbows to the body, and control negatives.

Perform standing curl bar overhead extensions to target the triceps with a narrow grip, slow negatives, and a top isometric squeeze. Engage the core, visualize the contraction, breathe steadily.

Master curl-bar skull crushers by keeping elbows tight to protect the rotator cuffs, using a narrow grip, lean back safely, and perform isometric squeezes at the top with controlled breathing.

Thank you for completing weight lifting essentials. Leave a five-star review to help spread the slow go system and encourage continued use for a better life.