Would you like to increase the amount of weight you are lifting in the gym? As you know, improving your weight lifting will help you build more muscle and strength.
You may have seen or even be the guy who is spending a lot of time and effort in the gym but just does not seem to be growing any bigger or stronger.
I too have faced this issue where no matter how much effort I put in the gym, I just did not seem to make much progress.
The main reason behind this is that such people do not make use of progressive overload that is a must when it comes to building size and strength.
If you improve your weight lifting to increase the amount of weight that you lift then you will definitely make much better progress in the gym.
Let us have a look at some simple steps that can give a big boost to your weight lifting efforts.
Improving your weight lifting is quite simple and you don’t need to complicate it.
All you need is to understand the basics and make use of a good plan that can help you get the results you want.
Most people who go to the gym just pick up a weight randomly and perform a number of reps based on how much they can lift.
This is not a good way of working out and you will not be able to get the maximum results that you want.
Instead, you should decide on the rep range that you are comfortable with. To build muscle, a rep range between 5 to 10 reps is good enough.
The most important thing is that you pick a rep range and stick to it to see how it works for you. It will also help you measure your progress as you can try to increase the reps with your workouts.
Now that you know the rep range that you would like to use for different exercises, it is time to find out the starting weights that you can use with each of your exercises.
This is a trial and error method where you will need to try out with different weights till you finally reach your target.
The target will be based on your rep range. So, if your rep range is 8-10 reps for an exercise, then you will need to select a weight where you can perform no more than 8 reps.
The next workout you need to try to beat the 8 reps. Maybe you can attempt 9 reps. If you do manage 9 reps, that means you are getting stronger. That is how you make use of progressive overload.
Like I mentioned, the key to progressive overload is when you are making progress with every workout or few workouts.
Once you know your rep range for the exercises and your starting weight, you can start performing the exercises.
Then in the next workout, you can try to progress with either the reps or the weights.
For example, suppose your rep range is 8 to 10 reps.
If you start out with a bench press of 100 pounds for 8 reps, in the next workout, you can attempt to perform the bench press with 100 pounds for 9 reps.
Slowly you will make progress and one day you will be able to lift 100 pounds for 10 reps.
Once you achieve that, you know that you have gotten stronger. So in the next workout, you can increase the weight by another 10 pounds to 110 pounds and try to perform 8 reps.
This is the way you can achieve progressive overload in weight lifting and make good progress in building muscle and size.
Of course, you won’t be able to keep progressing with each workout especially as you become a more advanced lifter. But the idea is that you need to try to beat your previous performance with your workouts so that you are making progress in the gym.
How quickly your weight lifting results will improve really depends on the level of weight lifting that you have been doing.
If you are a complete beginner with less than a year of training or have not trained seriously before, then you can make gains every week where you can increase 5-10 pounds especially in your heavy, compound movements such as squats, bench press, deadlifts, overhead press, and barbell rows.
If you are an intermediate lifter with 1-3 years of weight lifting, then you would not be able to increase the weights each week but it should be possible to increase the weights by 5-10 pounds every 2-3 weeks.
If you are an advanced lifter with more than 3 years of weight lifting, then your progress will be slow because you have already made a lot of gains and might be reaching your genetic potential. You might have to be happy getting weight increments every month.
This all depends on how consistent you have been with your weight lifting and how intensely you have been working out for all those years.
The fastest way to make progress in the gym to build lots of muscle and strength is to keep progressing in the weights that you lift.
Having said that, you should make sure you don’t compromise on certain factors when it comes to weight lifting.
Good form when performing any exercise is essential for many reasons. This includes prevention of injury as well as making the best use of the exercises to gain maximum muscle and strength.
So, the only time you should attempt to progress in weight lifting is when you can lift the weights for your rep range without cheating on your form.
In case, you find yourself compromising on things like doing half squats or lifting your butt off the bench during bench press, you need to take a step back and correct your form instead of trying to lift even heavier weights.
During an intense workout, if you feel that something is not right and your body is getting taxed more than usual, you might need to take a step back and drop those heavy weights to avoid injury.
If you are feeling pain in your lower back during deadlifts or pain in your knees during squats, you should be careful. It is OK to lower the weights and focus on re-adjusting your form and technique before you injure yourself.
I hope you now know how you can improve your weight lifting when you are at the gym.
The best way is to choose a rep range that you are comfortable with for each of your exercises. Then pick a starting weight that you can manage to perform the lower end of the reps.
To achieve progress in weight lifting, you then need to attempt increasing the reps with each of your workouts. Once you hit the maximum reps in your rep range, you can then increase the weights.
This is how you can achieve progressive overload and build maximum muscle and strength.
However, you should be careful that you do not risk losing your good form during exercise as it can lead to injury and even reduce your chances of gaining maximum muscle.
If you have any questions about improving your weight lifting at the gym, please leave a comment below.
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