How to Lift Heavier Weights

You work hard at the gym and you want to see results. Whether in muscle mass or strength, your goal is to increase the weights gradually and work the major muscles. Your major muscles are your chest, back, shoulders, biceps, triceps, quadriceps, hamstrings and calves. When your final repetition is not a struggle, it is time to increase the weight you are lifting.

Things You'll Need

• Gym with weightlifting and aerobic equipment

Instructions

1. Warm up you body for about 10 minutes, either on the treadmill or other form of cardiovascular exercise, focusing on your shoulders, back and trapezoids. (They are involved in almost every exercise you will do.) This will help avoid injuries.

2. Stretch each muscle group for a total of 20 to 30 minutes before you begin lifting.

3. Reduce fatigue in your hands by wearing proper gloves. Otherwise, you can hinder the amount of weight you can lift.

4. Begin with light weights, and do a set of about 15 to 20 repetitions to warm up your muscles.

5. Stretch the antagonist muscles on the muscle group you are beginning with. This will help the working muscle contract. The antagonist muscle is the opposite muscle group (if you are working your biceps, you would stretch your triceps).

6. After each set, increase the weight by about 5 pounds the next time you work on them.

7. Switch up the type of equipment you use, as your body adapts to what you normally use during your workout.

8. Consume protein before and after your workout to feed your muscles.

9. Schedule abdominal and cardiovascular work on your days off from weightlifting.

References

• Ask Men: Health & Sports