Ashish Bandiwar's picture
Asked by
Jun 24, 2015

What should we do when we are not able to lift more weight in the gym or how to lift more and more weight to grow muscles?

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rakul's picture
Posted by
Jun 26, 2015

Hi Ashish,

Lifting heavy weights is more about the mindset and simple rule is that if you lift more then the muscles will automatically become bigger. Keep these few things in mind before you step into the gym next time.

a. Do you really use weights heavy enough to fall into that range? If you typically perform multiple sets of 8 to 10 repetitions for each exercise, you don't. To use 80 percent of your max for 3 or 4 sets, each set would probably consist of 5 or 6 repetitions. 

b. The faster you lift, the better the results. If you're trying to increase size, fast lifts activate more of the muscle fibers that have the most potential to grow

c. A fast lift with a heavy weight uses more muscle fibers than a slower lift with a lighter weight. But those big, strong muscle fibers poop out really fast—usually in 15 seconds or less. Once they've quit on you, you're left to struggle with the weight using fibers that aren't up to the task.At that point, it makes more sense to end the set than to keep going with compromised speed or bad form. 

d. Focus on total reps for each exercise, and let the sets take care of themselves. Say you're doing a workout that specifies 5 sets of 5 reps. That's 25 reps total. Now let's say you use my method of doing all your reps perfectly: It might take you 6 sets instead of 5 to hit your 25-rep goal. The reward is a better workout, because you're doing more work with your biggest, strongest muscle fibers. 

 

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