How To Lift Heavier Weights:Tips To Follow

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Weight training Do's and don'ts of Proper
Technique
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(No Transcript)
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Heres How To Lift Heavier Weights

• Irradiation Is Your Best Friend
• Try to squeeze as hard as you can while making a
  fist, then squeeze your glutes, and squeeze your
  fist once again. You will notice that the second
  time you squeeze tighter.
• That is irradiation.

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• When you activate only one muscle you radiate
  tension and unlock strength in your body.
  However, when you activate all your muscles, you
  unlock your maximum potential.
• Now, if you apply the same principle when you are
  lifting weights, you'll be able to lift heavier
  than you can imagine. So, before you lift a
  heavier weight, squeeze your glutes, tighten your
  core, and crush your grip as hard as you can.But!
• We recommend using irradiation only when you are
  doing heavy sets.

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• Use Chalk
• You don't know the magic of chalk if you haven't
  used it yet. When you are doing exercises like
  deadlifts, pull ups, or weight lifting you
  exhaust your grip before you exhaust your
  muscles. Plus, as a result of sweating, you start
  losing your grip earlier.

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• In order to avoid that from happening, slap some
  chalk on your hands and rub some on the bar as
  well. The chalk will increase the friction and
  wick the moisture. Consequently, you will be able
  to grip your barbell tighter, and lift more
  weights by letting your muscles do more work.

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• Push Your Feet Into The Floor
• When lifting heavier weights, it is important to
  make sure that your feet are planted firmly, so
  you do not lose your balance. Moreover, pushing
  your feet into the floor also creates friction
  that lets you generate more force for lifting
  heavier weights. Whether you're doing bench
  presses or deadlifts, proper foot placement will
  do wonders for you.

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• Make Sure That Your Breathing Is Controlled
• When you are doing cardiovascular exercises, you
  need to breathe with your lungs. On the contrary,
  when you are lifting weights, you have to breathe
  from your belly.
• But how does that help you in lifting heavy
  weights?
• Well, when you breathe with your belly, you keep
  your apps tight and you create tension that helps
  you lift heavier weights and lowers your risk
  of injury.

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• So, the next time you are lifting weights, try to
  hold your breath until you are near the end of
  the movement, reset, and then repeat it over and
  over again.

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• Try New Exercises And Techniques
• There are certain exercises that train your body
  to lift heavier without exerting a lot of
  pressure. Some exercises that you can add to your
  training protocols are pyramid sets. Pyramid sets
  enable the body to lift heavier without
  increasing the number of sets.
• And if you are doing hypertrophy training, you
  can just increase the number of repetitions you
  do in every set.

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Wrapping It Up

• In strength training, there are myriad ways to
  lift heavier weights. You can achieve your goal
  by training more often or performing more
  challenging exercise variations. Or you can take
  less rest or use more chalk. The methods are
  endless! But what matters at the end of the day
  is how devoted you are and how many mistakes you
  avoid.

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• The next time you try to lift heavier weights,
  keep in mind that the more mistakes you make, the
  more antagonistic effect they are going to have
  in response to your efforts to lift more.
• Hence, if you want to achieve good results, make
  sure that you are following the tips you need to
  follow and avoid the mistakes you need to avoid.