At the gym, technique is most important

Imagine you're at the gym doing squats.  You started out well, but can feel yourself start to fade, so you push harder and harder.

All of a sudden, you feel a snap-pop in your knee and cripple under the weight as excruciating pain shoots down your leg. You just tore your ACL.

It's one of the most debilitating sports-related injuries you can suffer, and you could have avoided it if you had focused a little more on proper technique.

Proper lifting technique is the most essential part of any workout program, whether you're a seasoned lifter, a once-or-twice-a-week lifter or even if you're just starting out.

I've gone to the gym way too many times and cringed at the sight of people wrenching their back doing bicep curls or thrusting their hips forward doing the bench press. Not because it's unsightly, but because I know they're eventually going to hurt themselves.

More and more people are going to the gym looking to get fitter, bigger, or just start making healthier choices. The problem is that instead of doing some research on exercises or getting a trainer, many newcomers just go to the gym and try out whatever they see other people doing.

As a result, they just do the exercises the way it initially feels comfortable, which usually isn't the right way. If not corrected, they will continue to put unneeded stress on their muscles and joints.

I've been lifting for a number of years, and when I was starting out, I was fortunate enough to have a group of experienced lifters teach me what to do and what not to do. I'd like to share with you a few of those general rules.

First, you want to pick a weight appropriate for your strength and ability.

If it's your first time in the gym, it's not a good idea to pick up the 50-lb dumbbells and try to curl them. Choose a weight you think you can do 3 sets of 8-12 repetitions with.

When in doubt, lighter is better. It's much easier to move up in weight than have to take a few weeks off to recover from an injury because you went too heavy too soon.

Second, you want to make sure you do full repetitions.

According to a study featured in Men's Health, "participants who performed full repetitions experienced far greater muscle growth than participants who performed twice as many half-repetitions."

It's pretty simple: If you only bring the weight up halfway, you're only going to train half the muscle fibers. Not only will you not make the gains you want, your muscles will become imbalanced, increasing your risk of injury.

For most lifts, you want to go until just before your joints lockout, and all the way back down. You'll train your muscles more effectively, and you'll avoid undue stress on connective tissues. Lighter weight will also help with this.

Third, you should control the weight all the way through the repetition.

If you lift too fast, you'll start to lose form, making the lift less effective. And, as always, you'll risk slipping up and hurting yourself.

Take a nice medium pace and try to feel your muscles contracting and relaxing. By focusing on this, you'll optimize the lift and feel better after your workout. Eventually, it will become second nature and you'll be able to do it without thinking about it.

You also may want to have a spotter help watch your pace. A recent Brazillian study said new lifters who received more attention from a trainer or coach could lift significantly more weight than those who had less supervision.

Most importantly, you're not at the gym to look cool.

If you're self-conscious about the way your shirt is bunching or that face you make when you do the shoulder press, you're not going to get the most out of your workout. Everyone has to start somewhere, and nobody is going to judge you for taking an interest in your health.

So the next time you're at the gym, try to implement these four rules to give yourself a better workout.

And if you're ever unsure about a lift, just ask someone who knows what they're doing. You're not going to bother them, and chances are, they would rather see you do the lift correctly than be carried out of the gym on a stretcher.

Brian Alexander can be reached by email at alexander.record@live.com.