How to Instantly Increase Strength During Workouts
by Shawn LeBrun
Certified personal trainer
Want a method that guarantees you'll be able to instantly add weight
to all lifts in your weight lifting routines?
Learn how to warm up correctly.
I don't mean just warming up before you begin your weight lifting
routines, but warming up correctly all the way to your heavy sets.
In my opinion, most people do not warm up correctly before beginning
their heavy sets in their weight lifting routines.
This could have a significant and negative impact on their ability
to lift maximum weight and overload the muscles sufficiently.
If you don't achieve proper overload, there will be no new muscle
fiber stimulation and no new muscle growth.
Not only will a proper warm-up lessen your chances of becoming
injured, it will increase your strength the very first day you put
this principle into practice.
Every single time you put your hands on those weights, it should be
to either get stronger or more muscular. Not just for the act of
bringing a weight up from a rack and to your chest.
Lifting weights do not have a direct impact on fat burning. It does
have an indirect effect.
After all, the more lean muscle you have, the more calories you'll
burn.
Weight training is anaerobic, not aerobic; so don't try to perform
an aerobic workout by lifting weights. So, how does this relate to
warming up correctly?
Simple.
Most people spend way too much time and energy warming up in their
weight lifting routines to the point when it's time to perform their
heavy sets, they're too wiped out from their warm-ups.
This has defeated the purpose of weight training. Lighter weights
lifted, less muscle stimulation.
This means less muscle growth as a result.
Take the bench press for example. Just the other day, I witnessed
someone do the following in their bench routine.
This person started with the bar, which in most gyms is 45 pounds.
They busted out a quick, easy set of 10 reps. They then put on 45-
pound plates (135 pounds) and did another set of 10.
Then they went up to 155 pounds and did another 10 reps. Here's
where they're starting to go wrong. They're beginning to use way too
much energy on these warm-ups.
They then 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 their "heavy and intense" sets yet! They've wasted time,
energy, and intensity all before it really even counted.
On the 6th set, they noticed they were starting to tire quickly and
could only handle 210 for 5 reps. So this is where they stop the
bench press portion of their workout figuring that since they are
fatigued, they have worked the muscles sufficiently.
After talking briefly with this person, I realized they had been at
this weight and unable to break past this plateau for months. They
just assumed it's where they were meant to be, that they couldn't
get any stronger.
If the only way a muscle will grow is through increased overload
(weight) why expend so much needed energy on the warm-up sets in
your weight lifting routines?
You need to save it for the productive sets, the last one or two of
the set 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 person's bench
press, THE FIRST DAY I WORKED WITH HIM!
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Want to learn how I added over 20 pounds of weight to a person's
bench press? It's a guaranteed way to add more muscle and increase
your strength immediately in your weight lifting routines!
http://www.shawnlebrunfitness.com/getshredded.html-----------------------------------------------------------------
