Lift Heavier Weights Instantly – 4 Tricks That Will Help You

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Lift Heavier Weights Instantly 4 Tricks That
Will Help You
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(No Transcript)
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• For those of use whove been in the lifting game
  for quite a while, we know extremely well how
  hard it is to add even the smallest extra weight
  plates to the barbell and how patient one needs
  to be to keep progressing. But there are a few
  simple shortcuts which can help us lift heavier
  weights than normal instantly which would
  otherwise take us weeks, even months to achieve.

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• Even if youre following a sound training
  plan and have an impeccable diet, it will still
  take some time to increase the weight on the bar
  on the bench press, for example. With the 4 tips
  in this article, youll be able to lift heavier
  weights in one workout session.

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• You should always think long-term when it comes
  to fitness. Spiking your strength levels within
  only one workout session will create an optimal
  environment for muscle growth with each
  subsequent workout. Pretty soon, you will achieve
  a greater muscle mass, and create a chiseled
  physique much faster.

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HOW TO LIFT HEAVIER WEIGHTS INSTANTLY

• Here are four simple fixes that will give you the
  ability to lift heavier weights in a matter of
  minutes.
• Even though these principles can work for
  everyone, its fair to note that you still need to
  have some experience in lifting, as well as
  developed a certain level of muscle-mind
  connection in order to utilize some of them
  better.

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IRRADIATION PRINCIPLE

• What is irradiation ? When one muscle is
  activated, tension is spread as well as neural
  activity throughout nearby areas, making you
  become slightly stronger in those areas. When you
  do the same with all muscles, you will achieve
  maximal strength potential.

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• You probably think youre tight enough when you
  lift. But thats simply not the case. Before you
  try each exercise, squeeze the glutes as hard as
  possible, tighten the core and make a fist,
  squeeze it hard, so that the knuckles turn white.
  Imagine spreading the floor with your feet before
  doing a squat, tearing a piece of the floor with
  your hands when doing a push-up and you can even
  try tightening your legs on some
  small, upper-body movements like biceps curls.

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• You will never be able to discern how much
  strength youre leaving untapped until you start
  doing this. The optimal time for using
  irradiation is when doing low-rep heavy work in
  order to lift a bigger weight or at the end of a
  long set to do a few extra reps.

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POST-ACTIVATION POTENTIATION

• This is a very powerful technique which will help
  you trick the muscles into becoming stronger
  naturally. The way it works is that before doing
  the main lift, you expose the muscles to one
  heavy set of 1-3 reps done with around 90 of
  your one rep max weight. For example, lets say
  your 1 rep max is 300 lbs on squats.

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• You would do a 2-rep set with 90 of your 1 rep
  max. Then you can proceed to do 10 reps with 250
  pounds. Post-activation potentiation will make
  this set will feel much lighter. You can use the
  same strategy for kettlebell swings to target the
  glutes, learn to activate the hip drive from the
  bottom and give your CNS (Central Nervous System)
  a boost.

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• When shocking the muscles with short, yet intense
  bursts of exercise, you potentiate the muscles
  and make them stronger if only temporarily. Post
  Activation potentiation will make the actin and
  myosin in your muscle fibers become more
  receptive to calcium, which in turn will create
  faster contractions in the muscle fibers and will
  stimulate the nervous system to produce bigger
  force. Thats how the principle of wave loading
  works.

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CUT BACK ON WARM-UP SETS/REPS

• The majority of people waste too much energy on
  warming up. Lets say you want to do 3 sets of 10
  reps on the bench press using 225 lbs. Most
  people would do this for a warm-up
• 140 lbs x 10-12 reps
• 160 lbs x 8-10 reps
• 180 lbs x 6 reps
• 200 lbs x 4 reps

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• Then, theyd put 225 lbs and begin their
  training. However, with warm-up usually, less is
  more. So, instead of adding 20 pounds in each
  subsequent set, you can use bigger weight jumps,
  like 50 pounds. This will have the same effect
  and it will save you a lot of time and
  unnecessary lifting.