Body Building Routines – How To Lift Heavier Weights
Article by Peter Harris
When you are first starting out with a body building routine or if you are experienced you will eventually ask the question “how to lift heavier weights?” Most of us approach this concept the wrong way which is why many end up plateauing and never reach their full potential. This article addresses some common mistakes weightlifters make that can limit their progress.
1. Warming Up – warming up your muscles is important but if done incorrectly you can expend all of your energy on the warm ups and never really get the chance to truly overload your muscles with maximum resistance. Does this sound familiar – have you ever done a set of an exercise by lifting only the bar for your first set, then adding 10 or 20lbs per set and did 4 or 5 sets for 10 reps. By the time you get to your 6th set you can only get 6 reps. At this point you feel like you’ve taxed your muscles so you stop that exercise and move on.
You really haven’t challenged your muscles effectively for growth though. You fatigued out because you expended all of your energy with too many sets at too light a weight. Your muscles weren’t overloaded, they were simply fatigued.
2. OVerload Principle – if you want to achieve muscle growth then you must “overload” your muscle fibers. without overload your muscles will accommodate to the stresses you are placing on them and they will not respond. Overloading your muscles during your workouts causes greater muscle fiber recruitment. This ultimately will make you stronger and force your muscles to grow.
3. Don’t Waste Your Energy On Warming Up – save your energy by limiting your lightweight warm-up sets and using it to lift heavier weights during your last 2 or 3 sets. Use a weight that limits you to 4 to 6 reps. If you are lifting light weights you are not overloading your muscles and you will have less growth potential. Remember – heavier weights, greater growth potential.
When you are performing a body building routine your goal should be to become stronger or to get bigger or both. If you aren’t working to achieve these goals then you are likely just going through the motions. Change your focus and the way you lift. The results will speak for themselves.
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