If you want toget strongeror build muscle, at some point youre going to need to lift heavier weights.
Instrength training, there are myriad ways to make that happen.
The most effective way to achieve progressive overload, however, is just to lift heavier weights.
Morgan Johnson
Most training programs involve performing the bulk of exercises in that 812 rep sweet spot for a few reasons.
Repeat this until the weight feels rightit should be challenging, but doable.
Youve successfully tested and found your starting weight!
Whats more, each person has a different upper limit to how much strength their bodies can gain.
At this point, most of your muscular wiring is already laid down.
However, your goals ultimately dictate how heavy you gotta go and exactly how you do it.
Generally, you should limit week-to-week weight increases for any given lift to no more than 10 percent.
In a few weeks, you will be able to and then you might up your weights again.
Don’t kill yourself to add weight every week, Juster says.
Doing so can help get you over the hump to lifting heavier weights.
The big one isdelayed-onset muscle soreness, or DOMS.
However, just becomes DOMS hurts doesnt mean its necessarily bad.
Its a normal part of your body rising to the occasion.
But its important to differentiate between DOMS and potential overuse injuries.
Also, beware of the dangers of ego-lifting.
(Wondering if your form is right?
The more you rest, the harder you’re able to work.
The harder you work, the more essential rest becomes.
On higher intensity training days, rest more.
Each time you approach the weights, its important to feel like you are ready to give your all.
Listen to your body.
And know that whenever things start feeling easy, you’re free to up the challenge once more.
