HOW TO LIFT HEAVIER WEIGHTS

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HOW TO LIFT HEAVIER WEIGHTS
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• A goal for a lot of people who go to the gym is
  to get stronger. Studies have shown that strength
  training comes with loads of different benefits,
  including improving your posture, bone density
  and overall bone composition. Also, lets be
  honest there isnt much that beats the feeling
  of hitting a personal best. 

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• However, even the best of the best cant be
  hitting PBs in every session. Getting stronger
  takes commitment and perseverance. Luckily, there
  are some things you can do to help yourself get
  stronger and start lifting heavier weights. 

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BE REALISTIC

• First things first, when it comes to lifting
  heavier weights, it is important to make sure
  you're realistic. Lifting heavy might mean
  deadlifting a very different weight to the person
  next to you, and thats okay!

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• If youre not realistic with what youre lifting,
  then youre likely to end up injuring yourself,
  which will only slow down your progress. Focus on
  your personal development in the gym and leave
  your ego at the door. If its heavier than you
  did last week or the week before, its progress
  no matter what anyone else is doing.

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BE CONSISTENT 

• The key to getting stronger is consistency. While
  you dont want to be overtraining, if you want to
  get a stronger bench press, then doing bench
  press a couple of times a month just isnt going
  to cut it. When youre designing your workout
  programme, its important to keep this in mind. 
• Ask yourself What are my goals and what do I
  need to do to achieve them? We would recommend
  doing 3-5 strength training workouts each week,
  making sure each muscle group is getting a few
  days to rest in between. 

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MAKE PROGRESSIVE OVERLOAD YOUR NEW BEST FRIEND 

• If you want to lift heavier weights, then you
  need to be using the principle of progressive
  overload. This essentially means overloading
  muscles by gradually increasing the weights you
  are lifting. This is going to shock your muscles,
  resulting in them gaining mass and strength.
  Without it, it is easy to hit a plateau and stop
  making progress with the weights youre lifting.

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MAKE SURE YOUR FORM IS ON POINT 

• Its no good lifting heavier weights if your form
  is wrong. Not only is this going to reduce the
  effectiveness of the exercise, but youre also
  going to be more prone to injury, which is not
  going to help you gain strength in the long run. 

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FUEL YOUR BODY PROPERLY 

• Getting stronger is not just about what youre
  getting up to in the gym, but also about what
  youre eating. Nutrition has a huge impact on the
  body, the way it performs under load and the time
  it takes to recover. Make sure that alongside
  training, youre getting a balanced diet full of
  enough protein, carbohydrates and fats to keep
  you fit and healthy.

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• When working towards lifting heavier weights, it
  is important to remember that slow and steady
  really does win the race. Yep, you might want to
  hit PBs in every session, but its not realistic.
  If you are being consistent, practising
  progressive overload, performing each exercise
  safely, and fuelling your body right, then youre
  going to get stronger.