When you start working out, you start lifting lighter weights, and after a while, you can increase the weight.
It is a natural process that takes place in the gym.
However, the problem occurs when you can’t increase the weight. (1)
If you are one of those who have been lifting the same weight for a long time and do not know what the problem is, then these tips can help you.
6 Best Tips to Follow to Lift Heavier Weights
1. A good weightlifting technique
I will explain this advice on the example of a bench press.
Although the bench does not require any complicated and difficult technique, a large number of people do this exercise incorrectly.
The back must be straight and well supported on the bench.
If you bend your back, you can seriously injure yourself, and don’t do this if you think you will lift more.
Try to hold the bar properly, your grip should be a little wider than the width of your shoulders.
This is the best position that will make it easier for you to lift more weight and lift it more than once.
With a wider grip, you have better balance and strain the biceps, while a narrow grip is heavier and puts more strain on the triceps.
Try to push the bar and lift it in a straight line. If the bar starts to bend, it is a sign that you are not ready for that weight yet.
2. Activate all muscles by doing a diverse workout
One of the best tips to lift heavier weights.
Remember, if you are constantly focused on only one exercise, you will not be able to reach the desired weight.
You need to train your whole body so that it can withstand the increased weight later.
You want your training to be varied.
Over time, your body gets used to certain exercises, and if you repeat them constantly and in the same order, then you will come to a period when you will not have results.
3. A good diet
Of course, diet is a very important factor.
If you want to lift heavy weights, then your body must have enough energy and strength, and you will get that from good quality food.
Eat a variety of foods, lots of protein and lots of fruits and vegetables.
You are also free to use supplements that will help you get more nutrients and energy into your body.
4. Muscle strain before lifting
This is a great method for a better result.
You’ve probably seen some guys at the gym straining their muscles.
They do this not only to see how they look but they activate and warm up their muscles.
This strain will activate your abdominal, back and other muscles to help your biceps and chest muscles lift more weight.
5. Plan your progress
How to increase weight lifting power?
Plan your progress.
Establish the starting point, i.e., one maximum repetition.
It represents the greatest weight you can lift once without disturbing proper technique.
To test your maximum, gradually increase the weight until you reach the maximum weight you can lift once.
6. Recharge your batteries
Adequate rest is as important as diet and training.
If your body isn’t well-rested it simply can’t do the exercises well and you will reach a plateau.
There’s a reason why professional athletes often sleep after a hard workout.
Rest and sleep will help you recover after your workout.
You won’t do a good workout at the gym if you’ve only slept 5 or 6 hours.
So, sleep for at least 8 hours.
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