How do i lift heavier weights

She suggests asking yourself these three questions:. Adding a little weight at a time ensures you are still being challenged and bringing on adaptations while moving correctly. Adding in training protocols such as pyramid sets will help the body get used to lifting more weight without demanding four sets at your max weight. The most important thing to concentrate on is feeling comfortable performing fundamental movement patterns before adding more weight. Want to starting lifting?

Sign up to the Strong Women Training Club to access strength training programmes for all levels. Chloe Gray is the senior writer for stylist. Our resident trainer, Tim Liu, C. As for knowing that you're lifting heavy enough, he says that you should be able to perform between 8 and 12 reps in a set, and feel fatigued. If you can do more than 12 in one go and you're not tired, you're not lifting heavily enough. If you're in the market for some great workouts to try, here you go:.

When it comes to gaining strength, a new study shows why all lifting isn't created equal. By William Mayle. William Mayle is a UK-based writer who specializes in science, health, fitness, and other lifestyle topics.

Why the equal gains? Total work volume—that is, reps times weight—is a good way to force muscle growth. So does this mean for the average gym-going guy?

Here are five important takeaways that you should remember:. The amount of weight you can lift also depends on how efficiently your brain can communicate with your muscles. That is, how quickly your muscles—both the muscle groups involved and the fibers within the muscles—can coordinate to lift that weight. In addition to strengthening your muscles and tissues, you need to train your nervous system to recognize and perform movement patterns usually referred to as developing muscle memory before you pile on the weight.

And that means first and foremost, mastering the proper technique. For example, if you squat with your knees caving in, adding weight will only worsen that faulty pattern and greatly increase your chance of getting hurt. To nail the correct technique and train your nervous system to recognize the movement patterns, Seedman recommends adding practice sessions to your week. One way to do that is to spend 20 to 30 minutes practicing basic lifts on your days off from regular strength training.

Practice one exercise from seven movement categories: squat, hip hinge i. Go for three sets of five to eight reps with a lighter weight.