5 Tips To Lift More Weights
Whether we join a gym for the first time or we are visiting one after a long time, the first thing we like is to lift the weights as heavy as the Big Guy is lifting. We want to show off our strength by pulling the largest dumbbell on the shelf and realising we can’t even move it. It
happens to everyone.
There of course is a way to getting to the point where you can lift as much as, or even more than the Big Guy lifts. But it comes with time, patience and perseverance. There are No shortcuts to lifting heavy weights instantly, unless of course you don’t mind steroids. But
hey, we are talking about building Health not deteriorating it. Right?
After you get a hang of the various routines that you can follow and various exercises that you can do and various sets along with various reps, we get going towards lifting more and more. We are assuming you are well versed with the basics of workout, if not, read Basics of Body Building and Understanding what your body requires! Key to fitness. Well… assuming
that you are not a beginner anymore or are already an intermediate body builder (6 months of regular workout), we can proceed to the next step of lifting more weights each time. Initially, it’s easy to increase weights on your machines because you were not working with them on your full potential. Indeed, after a month or so of working out, you may realise that
it has become more and more difficult to increase even a few pounds on that barbell rod. You sort of hit a plateau and can’t seem to break it.
Here are a few tips that may help you to advance with your weight lifting mania:
Irradiation: Irradiation is a technique which exemplifies that when you activate one muscle of your body, your nervous system radiates tension to the nearby areas, thus unlocking more strength. Want a simple example? Clench your fists as hard as you can. Now, tighten your abs and glutes and clench them as hard as you can. What happened? Were you able to
supply more strength to your forearms? Now try this at your gym. For every exercise, tighten your glutes and your abdomen as hard as you can. Grip the machine like you were hanging on it for your life and let your knuckles turn white. And now lift. Provide all the energy your body has and activate the core of your body. You will be surprised at what weights you can lift. This technique works very well if you are performing low reps (3-4 reps) and are looking to increase muscle and strength.
Reduce Warm up sets: Many people warm their body up with low-weights-high-reps up to high-weights-low-reps. We think that this technique is totally wrong. Your muscles increase in size and strength when you lift more weights and perform less repetitions. The idea is to lift till failure. Which means, to lift till you cannot do a repetition anymore. By starting the exercise with low weight you obviously tend to warm up your body, but after each set, add more weights so that the repetitions decrease and you can easily achieve the target weight.
For example, you need to lift, say, 150 pounds in the Bench Press.
Start with 100 lbs x 4 reps
115 lbs x 3 reps
135 lbs x 3 reps
And now you are ready for the ultimate set.
Use Gloves or Chalk: A lot of people use neither. It is beneficial to use gloves if the skin on your palm hurts after a workout session. Gloves also provide a firmer grip on to the machines and help you lift heavier weights. If you have not been using gloves, you might find them a little awkward at first, but then you will get used to them. If you are one of those people who simply cannot use gloves, then use a chalk powder. You need to get a death grip on your Dumbbell or Barbell rod and you need your grip to be rock solid. This way, you can increase your performance. Chalk may be forbidden in some gyms so your alternative is a pair of gloves or slightly low performance.
Post Activation Potential: PAP or Post Activation Potential is a technique where you shock your muscles by lifting a much heavier weight for lower reps before going for the main exercise. For example if you are pulling dead lifts of say 100 lbs with 10 reps, shock your body by doing 2 reps with a 110 lbs weight before doing the main set. This works very well.
Increase your Protein Intake: After each of your body building sessions, your muscles tend to wear out. Protein is the only nutrient that repairs them back and in doing so, it creases their volume, if they have been subject to continuous strain. This is one of the beautiful adaptive mechanism of the body. The muscle size increases to allow you to bear the strain you have been exerting on your muscles. Whey Protein supplements like Acacia™ Whey Totale™ helps increase your muscle size by providing high quality protein supplements to your body when you need it the most. Alternatively, you can increase your protein intake by consuming a soy protein supplement like Acacia™ Soy Totale™. Soy is an equally good source of protein the, only difference being that it is not readily available for the muscles to consume. But, you can increase your overall protein intake in a more cost effective manner by adding a soy protein supplement to your Diet.