Gaining strength in a fitness program
How I increase strength levels in lifting.
I really enjoy functional training and boot camps but I also like to push some heavy weights too. For years even when I was younger gaining
real strength was an issue. My bench through my twenties never really even got to 200 lbs. Granted then I only weighed 170 and my diet
consisted largely of dexatrim and alcohol so what did I expect right? Well now I've noticed some patterns that really help me increase
the amount I can lift and ultimately add strength to the body part.
First the body part I want to grow has to be the first part of my routine for that day. I find that I need the energy from all the food I
ate the day before (I still lift at 6 AM) to get me through the new heavier weights. If you get to the point on any set where you feel
fatigued on a rep you are getting close exhausting your energy source and won't get to a new level. In other words if I'm sitting there
after a set and I feel drained as opposed to pumped or a little pain ... I don't have the juice needed to hit a new weight level.
When I lift I do not hit even close to my max on any set before getting to the new heavy weight and I will sacrifice form the first time I
hit a new level. Let me give you a practical example:
A normal bench for me would be 135 for 12 reps, then 225 for 10, then 275 for eight,
then 315 for 6 and finally back to 225 for 12.
If I want to hit 335 here's what I'll do:
I'll start at 135 and do the 12 reps, then I hit 225 but I stop as soon as I feel a little strain
maybe at 7 reps not 10. This way I know I still have juice to spare. I never want to get close to that drained feeling on a growth day.
I'll hit another set at 275 but just for 3 or 4 and then push through to 335 on the last set. I always push for 6 reps but I'm happy with 4
and I don't bring the weight all the way to my chest the first time I get to a new level.
It's my approach and it works for me ... something
for you to think about.
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