When it comes to lifting weights, there are many different methods out there and many of them confusing. So where is a good place to start?
But as you become more experienced and want more out of your weight training, the above method won’t give you the results you desire. You can go all crazy and get into the fancy stuff like drop sets, pyramid training, rest-pause training, volume training, and the list goes on and on, or you can start with the basics and develop on it.
For example, as a beginner, working at 60% of your 1RM will still give you results. Your muscles are new to weight lifting and will respond quickly and favorably to just about anything you throw at them. Working at 60% of your 1RM will allow you to lift a weight for 15 to 20 reps, which is great at the beginning but not for serious training.
By increasing your 1RM, your muscles will respond and begin to develop in size. This will continue to give you results for a while, but eventually, if you stick with it long enough and become an advanced lifter, you will be lifting 80% of your lifting weight and probably not completing any more than 8 reps a set.
We talk a lot about reaching plateaus and when you’ve been lifting for most of your adult life, you will truly experience a jaw-dropping moment where nothing seems to be happening. You’re lifting at 85 to 90% of your 1RM and you’re beginning to sacrifice form over weight and if you continue like this you’re going to give yourself a back injury. So what do you do? Drop the weight slightly and lift faster.
Studies show that lifting fast and heavy, even if you’re only completing 6 reps, activates muscular growth more effectively than slow, TUT lifting. When you’re trying to bust through a serious, long-term plateau, TUT training is not going to help you, but short-burst training will. Just remember that form is of critical importance and just because you’re lifting fast doesn’t mean you’re not controlling your motions. You have to find the right tempo. Remember, it’s not how fast you lower the weight but how fast you lift it that is important.
Following this method of lifting will fatigue your muscles quicker and it may be frustrating at first when you fail to complete a full set. Just keep going and move onto the next set until you’ve completed your overall targeted number of reps. So if it takes you 7 sets to complete the total number of 25 reps, so be it. No sweat!
Because this type of training demands the most of your muscles and will tire them out quite rapidly, try to focus on compound exercises like chin-ups, push-ups, squats, deadlifts, lat pulldowns. When you use compound exercises that incorporate way more muscle groups per exercise than isolated exercises like bicep curls, you stimulate more muscle growth and you work your entire body in one exercise, even your core and that means having to do fewer sit-ups!
Originally published @ FITLODE.COM