Correct Weight Lifting Techniques

Often those new to weightlifting or even more experienced lifters tend to try to lift weights beyond their capacity. This comes about through peer pressure or just the male testosterone kicking in. Truth is you do not need to lift heavy weights to produce the results you are looking for if you are using the correct techniques.

to build muscle bulk you need to lift heavier weights with shorter workouts. About five to ten routines of eight to twelve reps of each lift with 30 second breaks between each rep. When I say heavier weights this is within your capacity! I don't know of any fixed rule for this but what happens if the weight is too heavy, your body will compensate with other muscle groups and the lift will not focus the lifting on your selected muscles. This is an area (the amount of weight you lift) you need to work out yourself or, if you are fortunate enough to have a trainer they will do this for you.

The Correct Technique:

So when you have worked out what weight you should be lifting it is time to focus on how you should go about lifting:

Follow these guidelines:

• Keep constant pressure on the targeted muscles throughout the lift.
• At no time should you lift to the point of rest (when you lift until your limbs are straight, the weight is supported by your bones allowing your muscles to rest).
• When lifting, lift a quickly as you can to put maximum pressure on the muscles.
• When returning you should not return the weights to rest so the pressure is taken from you muscles (this could be returning the weights to the stand or to the full extent of your limbs).
• When returning, resist the weight by coming back slowly, keeping your muscles under pressure.

The aim is to keep pressure on muscle constantly through all the reps the during lifting exercise with about 30 seconds rest between repetitions. i.e. five to ten lifts with 30 seconds rest between each of these lifts.

If you find yourself struggling to get through your sets when lifting using this method you might consider reducing the amount of weights you are lifting. Having said this you should remember you need to take yourself to the limit to build muscle. It is a fine balance between possible injury and building muscle.

If you are following this method correctly you will feel your muscles getting tighter with every session and you will reach your target far quicker than you expect.

Spend time planning your fitness program, include nutrition, aerobic/cardio and weight training. Keep motivated, disciplined and enjoy your workout.