When it comes to lifting weights, it is important that you know how to lift correctly in order to gain maximum muscle gains. You may already know that the more muscle your body has, the more calories it must burn just to stay stable and upright. More calories being burned means an easier task of burning stubborn belly fat and losing weight.
As i stated in a previous post, muscle building is an adaption process which is carried out by the muscles so that they can learn to cope with the excessive stress and strain that they have to deal with. After a while, muscle building gains slow down to the body becoming used to the excessive strain on the muscles. In order to combat adaption, it is important that you vary your workout to promote maximum muscle fiber tear.
During weight lifting, it is essential that you lift the weights correctly in order to promote maximum fiber tear and muscle mass gains. In order to complete a proper weight lifting “rep”, you must fully extend and fully contract the muscle. For example during a bicep curl, you must fully extend the bicep so that the arm is straight, and then fully contract the bicep so that the weight nearly touches your face. I see so many people in the gym completing “half reps” as such just so they can prove how much weight they can lift. It is not necessary to prove how much weight you can lift and you will be much better off if you lift a weight which you can perform a full rep with. Performing full reps ensures that the entire muscle is hit and all of the fibers are torn, resulting in maximum muscle mass gains.
As you can see from the image, the shoulders are fully extended and contracted in order to hit the entire deltoid muscle and promote maximum fiber tear.
There are a number of different methods which you can use to combat the adaption process and promote maximum muscle mass gains.
Slow reps can be extremely beneficial at for combating adaption as they promote extra fiber tear due to the slow movement of the weight. Performing slow reps can be very painful but they are completely worth it as it ensures that the muscles are hit deeply. When performing slow reps, always ensure that you perform a “complete rep” making sure that you fully extend and contract the muscle you are aiming to build.
Shortend rest between sets – Shortening the amount of time you rest in between each set can be beneficial for combating adaption as it gives your muscles a more complete and thorough workout. While you rest in between each set, the muscles refuel themselves with glycogen which also toughens the fibers and makes them more difficult to tear. Taking shorter rest between sets means that the muscles will not be fully replenished with glycogen and will be easier to tear. If you take a 1 minute break in between each set, try taking only 30 seconds break in between each set in order to promote maximum fiber tear.