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Concentration

Always be 100% focused while you train. Never be casual. And never talk during a set, or pay attention to what anyone is saying other than a spotter who may be giving you technique reminders. Training is a serious matter. Even a slight loss of focus leads to a loss of form, and risks injury. Many injuries occur because the subject has ignored his better judgement and given in to bravado. Do not try something you know you are not ready for, and do not try another rep when your form has already started to break down. Never go heavy in an exercise you are not familiar with or have not done for a long time. Do not adopt the attitude, “It won’t happen to me,” because, sooner or later, it will. Ignore people who encourage you to try something that you know is risky. They will not have to live with the consequences of a moment of foolishness, but you will.

Adapting to exercises

Never move directly into intensive training on an exercise you are not used to. Take at least 4–6 weeks to learn the form and build up the weights before you start to train that exercise intensively. If you have a lot of experience with an exercise but have not included it in your program for a few months, take a few weeks to refamiliarize yourself with it before you go full bore at it. Successful weight training is about progressive resistance. That means increasing poundage and intensity in gradual steps which you can adapt to. Especially when you are training intensively, the use of very small weight plates—those lighter than 2.5 lbs or .25 kgs—is  vital for ensuring that progressive resistance occurs gradually.

Elite bodybuilders, lifters and athletes can tolerate and even prosper on explosive training because they
have the required robustness of joints and connective tissue. But even they often pay a heavy price in terms
of injuries, eventually. There is absolutely no need to take any risk with explosive training. A slower and
controlled rep tempo is so much safer, and by far the best option for typical trainees. Why seriously risk
pushing your body beyond its structural limits, and possibly suffering permanent injuries, when there
is a safer way to train that is super productive?
Rather than try to find the “ideal” rep speed, focus on keeping each rep smooth, and totally free of
explosive or sudden movements. In practice, however, “smooth” reps take about 3 seconds for each negative
phase, and 2–3 seconds for each positive phase—and perhaps even longer for the positive phase at
the end of a set when the reps grind to a near halt. “Long stroke” exercises require more time than “short
stroke” ones.

Keep Motivational Visual Reminders

Visual reminders can really help motivate and inspire you to stay on your muscle building plan. You could cut out pictures of your ideal body and put them on your bathroom mirror, bedroom night stand or your office desk. These photos will remind you what your physical goals are and keep you on track to reach them. It’s important to note that although this technique is a great motivator, you should not strive to look exactly like the pictures you choose as inspiration because each individual as his own build. Know that everyone’s bodies are different and genetics play a big part with the way your physique will appear in shape and symmetry. Work hard to get the best body you can achieve within your limits.

Drink Your Water

Many are not aware of the need for pure clean water in their lives. The body is made up of 70% water. Your blood, muscles, ligaments, joints and tissues are all made up of water. Water is used as a medium to transport nutrients into the cells for processing. Water by itself will help your body clean itself. Now there is a lot of controversy over spring water or reverse osmosis processed water vs distilled. I have tried them all and find that distilled simply tastes the cleanest! “Water is your life, the better your water, the better your life” said Norman Walker who lived into his nineties.