Let me simply state that I ENJOY lifting heavy! I live for it. Absolutely nothing makes me feel like an overall bad ass than pulling heavy bars most people can’t.
Lifting heavy has actually assisted me in changing my body regularly throughout the years. It is among the very best methods to increase muscle strength and size however that’s simply what it is, just ‘one’ of the very best methods. You do not need to just lift heavier to grow. There are a plethora of other methods to train that can provide you with comparable outcomes, if not better. Let’s talk a little about Progressive Overload first.
What is Progressive Overload?
This term merely suggests ‘increasing the stress that you put on your body with time’. You see, our bodies are clever. They adjust extremely rapidly to brand-new obstacles. When you strike your body with a brand-new exercise prepare for example, but within a couple of days (or weeks), it’s not tough anymore.Your body gains from the hit and restores to get more powerful and your mind rewires itself to conquer that difficulty.Now if you keep striking your body with the precise very same stimulus, what do you believe will occur?
No Obstacle = No Development = No Muscle
This is why it is so crucial to track what you’re doing and regularly increase the trouble level of your exercise.While ‘heavy lifting’ is a no-brainer … i.e. you simply get much heavier weights to increase the difficulty, but I will provide you a couple of other methods to promote muscle development
This is specifically beneficial for those people without access to heavy weights.
How to build muscle without going heavier?
Without additional weights, here are 6 ways in which you can gradually increase the load on your body, without raising heavy weights.I have fun with these all the time due to the fact that not just do they challenge my body in a different way, it’s enjoyable to switch things up!Let’s take a look at how we can build muscle without raising heavy …
# 1 Boost the variety of Reps.
If I can do 15 reps x 7kgs/15lbs for Bicep curls … on some days I’ll lower the weight and do 20-25 reps of 6kgs/13lbs (This is still challenging for me throughout those last couple of reps).Basically, I have actually ‘increased’ my reps and ‘reduced’ my weight a little.High reps promotes ‘Metabolic Tension’ … Among the 3 primary paths to increase muscle size and strength.
High reps likewise increase muscular endurance.Metabolic Tension directs blood circulation to the working muscle to provide you that pump! When you’re done, you’re going to look marvelous!
# 2 Minimize the Rest Duration in between Sets
Reduce rest to build muscle.I usually rest about 1.5 – 2 mins in between ‘heavy lifting’ sets. This is perfect for muscular hypertrophy.Minimizing your rest duration in between sets to about 60-90 secs has its advantages.
Much shorter pause increase the strength of the exercise and promote higher Development Hormonal agent levels. This implies muscle development.This likewise increases muscular endurance.
# 3 Boost overall Volume.
Simply put:More Training Volume = More Muscle.
To avoid your body from adjusting, you need to increase the overall variety of sets you are carrying out over an amount of time.Increasing overall volume likewise increases your muscles Time Under Tension (TUT), as your muscles are under stress for a ‘longer period’.Remember however, that this needs to be done wisely.It is possible to over-train and consequently impede your gains which will show a decline in your gains.
A safe method to increase volume weekly would be to do any of these:.
Include a bit more weight.
Include 1 more rep.
Include 1 more set.
# 4 Improve your form.
Loosen your body and carry out a Squat.
Now attempt this
Tense your legs and butt, suck in your stomach and Squat once again.Do you feel the difference?Form is so, SO essential when carrying out any workout.Mind-muscle connection has actually been revealed to increase muscle activity anywhere from 6% to a tremendous 53%!Take your time to discover how to properly engage the best muscles for your exercise, increase your variety of movement and you will continue to grow.This might equate to … squatting much lower, raising greater, keeping your body more stable or squeezing those working muscles.
# 5 Modify the Hardness level of the Workout.
” If it appears simple, You’re most likely doing it incorrect”.
Your exercise must constantly challenge you.There are a hundred methods to advance the hardness level of any workout.Take push-ups:.
Wall Push-ups > Slope Push-ups > Knee Push-ups > Routine Push-ups > One Arm/One leg Push-ups > Pike Push-ups > Handstand Push-ups > One arm Handstand Push-ups …
You understand.This holds true for any workout. Try to find variations, include resistance bands, utilize greater benches and so on. The possibilities are unlimited.Altering the hardness level of any workout forces your body to re-adapt to alter and for this reason grow more powerful.
# 6 Boost your Time Under Tension (TUT).
We talked about a bit of this earlier, however let’s enter some more detail.Increase time under tension to develop muscle.I have fun with tempos all the time!Here’s an example, while carrying out Squats, rather than holding for 1 second at the bottom position, I’ll hold for 3 seconds or I’ll do pulse motions at the bottom.
This keeps my muscles under stress for a longer amount of time and promotes development.Another method to increase TUT is to remain longer in the eccentric (lowering) part of a move.When carrying out Bicep curls, rather than lowering the dumbbell in 2 seconds, attempt lowering it in 4 seconds to increase the time your muscles are under tension.Decreasing the eccentric movement of any move will drive some major hypertrophic gains!
There you have it, folks, lifting heavy is not the only method to get those gains!