The first rule of the lifting platform:
You cannot lift more than your bodyweight.
Rule 1: You Cannot Lift More Than Your Body Weight
There are many ways to determine how much you can lift. One way is to use a scale or a tape measure.
Another method is to count the number of plates on your barbell (or dumbbell) set up. A third method is to perform a handstand pushup with one arm at shoulder level. If you can do these things without falling off the platform, then you have determined that you can lift less than your own body weight.
Rule 2: You Must Use a Properly Adjustable Lifting Device
If you want to get on the Olympic lifting platforms, it’s very important that you use proper lifting devices. There are several types of lifting devices available.
These include the following:
1. Heavy Duty Stands
These are heavy duty steel poles that hold weights in place and allow you to raise them easily. They’re usually used for holding barbells and dumbbells, but they work just as well for other kinds of equipment such as kettle bells, medicine ball handles, etc.
Racks are very large, heavy duty devices that hold multiple bars. They allow you to load the bar or weight plates onto the rack and then raise it up for easy access.
They are perfect for storing your barbells and other equipment when not in use. They are also great for allowing several people to perform exercises at the same time.
Dumbbells are simple devices that hold one end of a barbell in place at a set weight. This allows you to quickly increase or decrease the weight on the bar without fiddling with the plates every time you want to make a small change.
They’re great for people who only have access to one kind of equipment and don’t want to spend a fortune on large, heavy duty machinery.
Kettlebells are unique, cast iron weights that come in a variety of different weights and sizes. They’re great for developing strength and power because of the unusual ways that you swing, throw, and press them.
5. Medicine Ball Handles
These implements are just like kettlebells, except they’re designed to be gripped on the ends instead of the sides. They’re excellent for building grip strength and power.
These are just what they sound like–bags filled with sand. They come in a variety of different sizes.
They’re great for making workouts more interesting and offer a very realistic training experience.
7. Atlas Stones
Atlas stones are large, rectangular rocks that weigh more than 100 pounds. They are used in strongman competitions and full contact overhead lifting events.
8. Tire Flip
Tire flips are tires filled roughly 3/4 of the way with sand or lead shot. They are very heavy and offer a great addition to any workout routine.
9. Axle Bars
Axle bars are thick bars that weigh as much as (or more than) an average dumbbell. They can be gripped in several different ways for a wide variety of exercises.
They are more versatile than dumbbells but lack the same degree of ease as changing the weight.
Rule 3: You Must Plan Your Workouts in Advance
You must not only choose the exercises that you wish to perform, but also the order in which you will perform them. A proper routine should follow these basic rules:
Regardless of what exercises you pick or in what order you perform them in, there are certain rules that you should always follow. These are known as the “Pillars of Strength.” You must master these before moving on to more complex routines.
1. Master Proper Form
You must perform every exercise properly if you wish to achieve maximum results. This means that you must always keep your head up, your back straight, and your legs straight whenever possible.
If you begin to lose form, that’s okay, but try your best to maintain it. Once you can perform every exercise with perfect form, you’re free to increase the intensity. This is known as “Progressive Overload.”
2. Perform Every Repetition with Maximum Force
Each and every repetition should be performed with as much force as possible. If you’re ever resting during a set, you’re doing it wrong.
Resting is fine between sets, but never during an actual set. Once you can perform every repetition with maximum force, you’re free to increase the weight.
3. Increase the Weight Whenever Possible
You should always be trying to increase the amount of weight that you’re lifting. As soon as you can perform every repetition with perfect form, add more weight to the bar.
Your goal is to eventually use an amount of weight that is close to your bodyweight. Once you can lift an amount of weight that is close to your own bodyweight, increase the difficulty in some other way. For example, you could increase the amount of repetitions you perform, decrease the amount of time you rest, or increase the amount of sets that you perform.
Once you’ve increased the difficulty in as many ways as possible, the only thing you can do is increase the amount of weight. Following this path will allow you to gain strength and size indefinitely (as long as you continue to eat enough food).
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Web application design handbook: Best practices for web-based software by S Fowler, V Stanwick – 2004 – books.google.com
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