Stop Flailing around and CONCENTRATE!

I know, doing resistance exercise can be pretty boring.  If you're like me,  it's occasionally all about "just get it over with!"  Not a good idea.  To get the most out of your time you need to concentrate and think about what you're doing.   Mind-body.  It's critical.  The more you concentrate on the muscles, the more you actively contract them as you do the movement, the more muscle fiber you'll recruit. Being more mindful of what you're doing also decreases the probability of using momentum to complete the movement.  SO, take a deep breath and FOCUS!