I am no stranger to the gym. I have been lifting weights since a boy when I first saw my dad in our basement cranking out sets on his bench press with the old school home gym weights that were filled with sand. I always wanted to be strong and fortunately it came natural to me as it was in my genes. My older brothers were athletes and I would tag along when they went to the gym and practice. In high school I had the opportunity to take a weight lifting class which was my favorite class by far! In college I trained with a strength and conditioning coach and later became a certified strength and conditioning specialist.
I tell you all this to tell you that all that doesn't mean crap. You can have all the experience or all the education or all the talent as it related to weight lifting and strength training but what does it matter if you're not teaching or doing the exercises effectively. I know proper lifting technique, I've studied physiology and kinesiology but I didn't understand that I was not lifting effectively until I started training for body building and competing in the NPC men's physique division. See I do believe there are textbook or should I say standard ways to teach resistance training technique that will make the movement more efficient and minimize the risk of injury. I also believe that this is only a guideline to follow and not an absolute.
Let me use myself as an example I am 6'2" and my arms measure 43" from shoulder to finger tip. I have been doing the bench press since I started lifting but my pecs are my most underdeveloped muscle. My technique is text book but with my long arms that range of motion doesn't activate my pectoral muscles much at all, so what I have learned to do is use the mind muscle connection to find the proper technique that fits me. In order to compensate I have to use a wider grip and the range of motion goes from eye level at peak to the clavicle. Now my pecs get the work they deserve on the bench press.
Next time you hit the weights ask yourself are you lifting effectively?? If your technique is not activating the proper muscles then you need to make it your own and find what works for you. I will add that this strategy is for advanced lifters everyone else ask your coach about it.
