It's not true that just increasing the weight will help you achieve effective training. Heavy-weight training requires more factors than that. Therefore, let's explore with us, 6 things to keep in mind to make your training experience more interesting and complete. When you want to increase the difficulty of your exercise, the first thing you think of is adjusting the weight to be heavier than usual. This is a completely wrong concept. In bodybuilding, weight is not everything. This is especially true when you lift weights that are beyond your ability!
1. Weight
The most basic thing about heavy-weight training is that you have to continuously add weight to create a muscle-building effect. Take the front curl exercise as an example, whether you exercise with a machine or a barbell or dumbbell, adding weight puts more pressure on the muscles.
This means that the muscle fibers are damaged more, causing muscle pain when exercising at the gym. This is a completely beneficial type of pain. After the pain, the body will use nutrients, especially protein, to recover and strengthen that muscle to become stronger and grow in size.
Similar to movements that affect many muscle groups such as deadlifts, heavy-weight exercises will help the body develop evenly and faster. This differs from super heavy weights, where you can only do one rep.
Normally, a reasonably heavy weight is when you can do 5-6 reps with a full range of motion and correct form.
2. Exercise intensity
Increasing exercise intensity is not only about increasing the number of reps but also the weight of the weight. If one of these two factors is missing, your body will not develop fully.
For example, if you only increase the cadence, you will gradually get used to that weight level and only increase the density of muscle fibers, the connection between them will not increase in size.
On the contrary, when you only increase the weight but do less cadence, you have accidentally made the muscle bigger, but also quickly "flattened" if you neglect the training. The best way is to increase both factors so that the muscle is equal in both quality and quantity.
To know when to increase the weight, pay attention when you can do 12 - 15 reps at a time without feeling tired. A tip to help you get used to the new weight level is to do 5 sets of 3 reps.
After you are sure that you feel good about that weight level, slowly increase the cadence. Ideally, you should increase the weight to 80% of the maximum weight you can do with one rep through the range of motion. For example, if you can lift a maximum of 20kg, you should get used to a weight of 16kg to develop your body's potential.
3. Rest at the right time and quality
Although it is an overlooked factor, this rest time still has certain impacts on the process of building and developing muscles. Shortening the rest time means that the muscles have to work more actively, to avoid a state of lethargy due to resting too long.
The ideal for heavy lifters is to rest for the same amount of time as the exercise. For example, if you do a set for 20 seconds, the rest period should also be equivalent.
4. Pace
Exercising at a fast pace is always easier than following the principle of prolonging the stretch time or even holding the same position when the weight reaches the position of maximum muscle tension. The more you “buy time”, the more time your muscles have to train.
For example, you can stop suddenly when the weight is halfway up the distance or pause for a beat at both ends of the movement.
As long as you extend the time the muscle is under pressure during each beat when combined, it will also increase the training time quite a bit. However, make sure that no matter what you do, you should remember the training time to have a reasonable rest period.
5. Create Momentum
Lifting weights using force created by momentum or inertia is one of the taboos of bodybuilding. Because your muscles are hardly working even though the movement looks very powerful and strong, this phenomenon is mainly due to the movement becoming uncontrolled when training with too heavy a weight.
For example, with the front curl exercise, instead of using one arm, which can easily cause you to lose balance, try using a barbell and both arms at the same time. When you practice like this, your movements will be more rhythmic and easier to control. However, no matter what type of weight you use, the entire body, except the arms, must be fixed so that the two biceps muscles can fully develop their potential.
6. Range of motion
Whether you use heavy or light weights, the range of motion must always be fully performed. This is one of the first factors to pay attention to when you start to get used to a new weight level.
At that time, the muscles will work on a longer trajectory, for a longer time, and certainly more effectively. Using one and a half beats is a method that many practitioners use to expand their range of motion.
For example, with the lying chest press, after performing one basic rep, go down to half the range of motion, then back up again.
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