Ten ways to pay attention to challenging the ultimate weight. Note: The maximum weight, minors should not challenge it, do not challenge it without wearing equipment, do not challenge it without someone to protect it, and do not challenge it without a certain foundation!
Knowledge: 1-3RM exercises are considered maximum weight.
1/Change your training movements
If you primarily train your chest with bench presses, you might want to try doing primarily incline bench presses for a week or two. This change in movement can change the direction of stress on your body and give you better strength adaptability. The result of this is: when you resume bench press training, you will find that you have become stronger than before, and it becomes possible to press a bench press weight greater than twice your body weight.
Choose different training movements to stimulate various parts of the body. For example, if you find that you're never able to get past your plateau pressing plateau, a few weeks of dumbbell benching may help you quickly resolve this issue.
Take advantage of this principle and try sumo squats instead of always squatting in front or behind your neck, or use pull-ups instead of lat pull-downs.
2/Accelerate
The world's strongest powerlifters spend half of their training time training light and fast. Also, whenever they train with heavy weights, they try to lift the weight as fast as possible. They try to improve their power-producing efficiency. When you lift weights quickly, you will engage and stimulate more muscles.
Whether you are pushing the bar or pushing your maximum bench press weight, you must do your best. Moving the weight slowly is not a sign of strength. Strength is the combination of speed and strength. Focus on the acceleration process (except for yield training techniques)(External) will allow you to mobilize more motor nerves and let these nerves learn how to work at the same time. This is why people with the same size of muscle may have completely different lifting capabilities.
3/Check your breathing
Using correct breathing rules, such as exhaling during the contraction phase of your muscles, can help you lift heavier weights. If you haven’t paid attention to your breathing habits in a long time, it’s not too late to pay attention. Many people learn to inhale during the eccentric phase of the movement and exhale during the concentric phase. Although you should take full advantage of this breathing method, it is not the best way to breathe when you need to release huge amounts of energy. In daily life, when you need to move a heavy object, you take a deep breath, then hold your breath and push/pull the weight until you have completed the move or are about to complete the move before exhaling.
When moving heavy objects with extreme effort, you will use this breathing method, which is called Kawartha breathing. This allows us to move objects more safely. Of course, if a powerlifter exhales slowly, he may not be able to squat 600 pounds.
4/Do a warm-up group
A high-quality warm-up set can make muscle cells burn quickly. At the same time, it can also promote blood circulation and quickly transport oxygen and nutrients to muscle cells. Warming up with exercises can also "warm up" your central nervous system. The world's strongest powerlifters often warm up with bench presses using an empty bar, and you should do the same. A good warm-up set can help delay the onset of fatigue, allowing you to weight train for longer. It's tempting to walk into the gym and train with 300 pounds, but make sure you're mentally and physically prepared.
5/Eat reasonably
If you want to increase your strength, you need to make sure you're eating right before hitting the gym. If you don't consume any form of glucose before strength training, you may not be able to perform as well as you want. Because low blood sugar levels are the fastest tool to defeat strength!
Eat a little protein and complex carbs before training instead of a cupcake. Too many simple carbohydrates can cause your blood sugar to spike and then drop quickly.
6/Two days of rest
Sometimes, the real reason you can't lift the weight you could is is that you've reached the point of overtraining. If you train continuously or, like many people, only take a day off after a full-body circuit training session, tryLet's go and rest for two days. No cardio, no strength training, just rest.
If you spend a lot of time in the gym every week but don't give your body enough time to recover, your muscles won't grow and your bench press won't improve.
Even two days of rest may not be enough. Many strength athletes cannot handle the heavy training load each week and burn out quickly. If you find that your training weight has not improved for a long time, then you may need to switch your training methods, such as reducing the training weight and training with a lighter weight for a week.
7/Get some nitrogen pump
Nitrogen pump products can increase your strength by dilating your blood vessels. Wider blood vessels mean more oxygen is delivered to your muscle cells and will also reduce your fatigue.
Nitrogen pump products will also improve your focus - if you feel overwhelmed, get some nitrogen pumps!
8/Reduce your total training volume
Weight training puts your central nervous system, connective tissues, and muscles under tremendous stress. But your recovery capacity is limited, so long-term intense training will eventually "exhaust" your recovery system.
Reduce the total amount of training. For bodybuilding training, it is common to perform dozens of sets of training for one muscle group, but it is not easy if you want to increase your strength in this way.
You can choose fewer training movements and put the most training volume in your primary training movements.
Keep your reps low, even during your warm-up sets. Instead of doing 3 sets of 10 reps, you should do 3-5 sets of 2-5 reps. In the end, what awaits you will be more powerful power!
9/Cancel isolation training
If your goal is to achieve greater maximal strength, eliminate isolation exercises from your training program. Isolation training drains your energy recovery reserves and reduces your performance on compound exercises.
If you're doing compound exercises, you're already hitting the muscle groups you're targeting with isolation exercises, so there's no need to add additional isolation exercises to a pure strength training program.
10/Stretch between sets
Stretching your muscles between sets can improve muscle flexibility and joint mobility. Do dynamic stretching rather than static stretching. if youTo do some static stretching, stretch your antagonist, or the muscle group opposite to the muscle group being trained. For example, if you're training your chest, stretch your mid-back or lats. Some data suggests that static stretching can temporarily impair your muscle function. If you want to lift as much weight as possible, "weakening" is not your friend.
❋ Tags: