This article aims to give you tips on how to lift more weight. No matter the load you’re using, you should always practice good technique. Gradually exposing yourself to more load is essentially the key.
For example, if you are Bench Pressing 60 kg, next session, simply add 2.5 kg to your lift provided it doesn’t compromise your technique and you’re not in pain. If you can’t lift it safely, don’t.
Though, the tips below can help improve your performance subsequently enhancing muscle strength, size and athletic qualities.
How to lift more weight
It’s common for lifters and fitness enthusiasts to become complacent with lifting a barbell or light dumbbells. No doubt your home workouts have seen you use lighter loads.
Using these light loads allows you to hone your technique. When I warm-up for Bench Press I use the bar but I’ll treat every rep as if I’m using a challenging weight.
This is so I can continue to engrain good habits. The intent is to move the bar quickly and explosively. As the weight gets heavier, the actual velocity of the barbell decreases. This is important to understand for strength and athletic development.
How to lift more weight by doing one rep at a time
Another strategy you can use to perform more effective reps is to pretend like each rep in a set is a single. Your program will say 5 x 5. This means you need to perform 5 reps each set. You need to do 5 sets.
To improve the effective execution of each rep pretend like you’re performing 1 rep 5 times. Instead of just trying to bang out 5 reps.
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