How To Instantly Add More Weight To All Your Lifts... And Build More Muscle As A Result!
Right below, I'm going to share one of my most powerful training secrets with you.
It's one that I share with my personal training clients and it's allowed them to instantly increase their strength AND add more weight to all of their lifts.
And as a result, they've been able to build more muscle in a lot less time.
I want to show you how to warm up correctly.
By learning how to warm up on the weights correctly, you'll have an easy way to instantly add more weight to all of your lifts. And when you add more weight to your lifts, you add more lean muscle mass to your body.
In my opinion, most people do NOT know how to warm up correctly before starting their weight training.
What I mean is, most people spend way too much time and energy warming up. They do warm up reps and sets to the point that when it's time to do their heavy sets, they're wiped out.
And as a result, they lift less weight on their heavy sets. By lifting less weight, there's NO new muscle growth.
So it's absolutely vital that you don't warm up with too many sets and too many reps before attempting your heavy sets.
Take the bench press for example.
Just the other day, I watched someone in the gym do this: This person started with the bar, which in most gyms is 45 pounds.
He busted out a quick, easy set of 10 reps. Then he put on 45-pound plates and did another set of 10 reps. Then he went up to 155 pounds and did another 10 reps.
Here's where he's starting to go wrong.
He's beginning to use too much energy on these warm-ups. But it didn't stop there. He did another set with 175 pounds for 10 more reps, then 200 for a set of 8 reps.
So far, 5 sets and this person hasn't even started his "heavy" sets yet!
He's wasted time, energy, and intensity all before it even counted.
On the 6th set, he started to tire quickly and could only handle 210 for 5 reps. So this is where he stopped the bench press portion of his workout, figuring that since he was tired, he had worked the muscles sufficiently.
But the truth is, he made absolutely NO progress during this entire time, because he didn't lift more weight than he usually does. So he didn't overload the muscles.
And if you don't overload the muscles, you will not gain more. Your body doesn't have to add muscle, it can already handle the weight you're using with the muscle you have. That's why you need to lift more weight over time...
So your body is forced to add muscle mass to handle the additional weight!
Let me say it again, because it's the most important thing you'll read on building muscle:
If the only way a muscle will grow is through increased overload (weight) why use so much energy on warm-up sets? You need to save it for the productive sets, the last one or two sets where the weight being used is the most you can handle for four to six repetitions.
Now I'll show you how I added over 20 pound to a client's bench press, THE FIRST DAY I WORKED WITH HIM!
After this person warmed up on the bike for 5 minutes, I met him at the bench press. I had him place 135 pounds on the bar and perform ten smooth, easy reps.
After resting for a couple minutes, we placed just 20 pounds more on and he did an easy set of eight reps. Then we bumped it up to 175 pounds and he did six reps.
He was starting to work harder, but he wasn't tiring because he was starting to decrease the number of reps he was doing.
This is very important. As you go heavier, decrease the warm up reps.
After a couple minutes rest, we placed 200 pounds on the bar and he only did three reps. Then we went to 210, his previous best, and I had him only do two reps.
"Gasp", I hear you going. Why only two reps? I thought you were going to help him lift more?
Well, after resting a couple minutes, we placed 230 pounds on the bar and he proceeded to get six good, strict reps. Last week he was only able to push up 210 for four reps.
In one week, by reducing his warm-up reps and sets, he added 20 pounds and two reps. Not a bad week's work?
This is why you don't want to overdo your light warm-up sets. They're just that, to warm up, not to fatigue. As we place additional weight on the bar, decrease the number of reps you do so that you're not tiring out too much on your warm-ups.
Warming-up correctly means you should get your muscles used to handling heavier weights while progressing through your sets.
This means doing just enough reps on a warm-up set without tiring yourself to the point where you have no juice left to finish your heavier sets.
If staggered correctly, you'll have reserved more strength and energy for those last heavy sets and you should notice an increase THE FIRST DAY YOU PUT THIS INTO PRACTICE.
This is just one technique you'll find in my "Simple Steps To Get Huge And Shredded" training and nutrition guide.
There are literally hundreds more just like this that will help you get more results in a lot less time.
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