Good form is essential in resistance training. Regardless of what goal you are striving to achieve, if you sacrifice form you will not reach your goal. Good form ensures that the muscle group targeted is being worked properly and to the fullest extent. If you do not perform the full range of movement during a repetition or your movements are not properly executed, you may not work the muscle group you are trying to target and will not be able to progress. Certain training methods can be implemented to avoid sacrificing form in circumstances that affect your ability to perform the required movements.
Slow lifting: This method of training avoids the use of momentum to perform the repetitions. Instead of utilizing heavier weight loads beyond your ability to complete the movement with proper form, use a lesser weight load and perform the repetition extremely slow. On the lifting movement use a ten count and on the lowering movement use a four count. The slow movement should be performed through the full range of movement. Do not end the movement early. The slow lift will increase tension on the muscle you are working and could engage additional muscle fibers. The use of momentum to complete the repetition is completely eliminated and the intensity of the training is increased.
Negative Training: This type of training requires the assistance of a partner or trainer. The assistor will aid you in completing the beginning of the repetition. Then you would complete the negative potion of the repetition yourself. As an example, if you were executing the bench press, the person assisting you would help you raise the bar. Then you would finish the exercise by lowering the bar yourself. This emphasizes the eccentric portion of the exercise which employs the use of the primary muscle group necessary to extend the muscle and the complementary muscle group relaxing simultaneously.