1. Warm up with light weights to get yourself ready for the big lift
2. Study and practice proper technique durr.... Also just because there are 100000 exercises dont mean everyone is safe/beneficial
3. Slowly increase weight over time dur....
4. Get proper rest dur.
5. If its painful stop. Revisit technique, ask for help from professional, Lower the weight/deload
6. Eat for perfomance with good nutritious food
7. Stay consistent the body takes time to build muscle dur.... So dont look for quick overnight solutions
you are welcome
This post was edited by Vabbit on Apr 27 2014 11:12pm