Just because you can pick the weight off of the ground, doesn’t mean you should.
While you technically may be strong enough to lift a weight, your body may not actually be ready to handle the loads, especially on a consistent basis.
So how do you build up so that your body can handle the weight?
- Foam roll – Foam rolling releases tight muscles and helps restore proper length tension relationships so that the correct muscles are recruited when you need them.
- Stretch – So if you’ve ever seen a competitive lifter, you will notice they are extremely flexible. While you may not want to do any static stretching BEFORE you workout, a good stretching program each day will help to prevent injury and increase range of motion around your joints.
- Activate – Too often people aren’t using a HUGE muscle when they do squats and deadlifts – their butts. Make sure before you work out that you have all the proper muscles activated – you will lift more that way. And part of having everything activated….Is warming up!
- WARM UP – Walking on a treadmill for 5 minutes before you lift isn’t a proper warm up. Sorry. A good warm up should loosen up muscles and active muscles so that they are ready to work. Band walks to activate your glutes can be a great part of a warm up. So can inch worms, side shuffles, skips and multiplanar lunges!
- Light first – So each time I start a heavy lift, my first couple of sets is lighter than the rest. Even if I’m trying to maintain the same heavy weight for 5 sets, I’ll do two or three warm up sets first to build to the weight. NEVER jump right into the weight you built up to last week!!!
- Steady slow increases – As you build up to heavier and heavier weights, you want to do it in slow, steady increases. While form may break down when you hit your true max, you don’t want it to break down as you slowly add weight. Track your progress and each time try to add just a little more.
- Work your weak points – You are only as strong as your weakest link. If your shoulders aren’t strong, you won’t be able to bench as much or do as many push ups as the rest of your upper body can handle. You don’t have to do isolated muscle movements to strengthen the weak points just choose exercises that allow them to be the main mover!
- Choose complementary exercises – Don’t just keep doing the same exercises over and over again. Sometimes variety can be key. While you don’t just want to do random exercises, you do want to make sure that you are strengthening your muscles from a couple of different angles. For deadlifts, kettlbell swings can be great. Glute bridges can also help. Plus the variety in exercises can keep you mentally interested.
- Fuel properly – Eating the right stuff can also help your body be ready to handle the loads. If you don’t eat enough, you may find your strength declining!
- REST – Yep. If you want to hit the big numbers, you need to get enough rest. This means days off each week AND it also means adequate rest in between sets. If you don’t rest enough between sets, you won’t be allowing your body to get ready to lift even more weight the next set!
So follow these 10 tips and start building up to the big numbers!
Posted on December 11, 2012, in Benefits of doing "man" exercises, Top 10 and tagged activation, deadlifts, dynamic warm up, foam roll, glute bridge, Heavy lifting, lifting heavy, stretch, warm up. Bookmark the permalink. 1 Comment.
All good points! Now I don’t feel so foolish doing my dynamic warmup with inchworms, lunges and rotational stuff. Thank you!