How to lift heavier weights
It’s undeniable that some gym rats take their progress in the gym far more seriously than others. They rarely miss a gym session, eat all the right things, and diligently track their progress. All because they want to maximize their lifting potential. This blog will build up on all the basics and dive deep into the extra steps you can take to lift heavier weights. Specifically, you’ll discover how to lift heavier weights, little changes in your routine that will trigger huge results, and finally, the diet you should take to make everything fall in place.
How to lift heavier weights
The answer to the question of how to lift heavier weights can be as straightforward as you like and as complicated as you want to make it. Because at the end of the day, it all comes down to the fundamentals. And the first one that applies here is improving your grip strength. As legendary bodybuilder, Arnold Schwarzenegger once said, “Your grip is the bridge between you and the weights. Build a strong bridge, and you’ll conquer any challenge.” Add grip-strengthening exercises such as farmer’s walks, plate pinches, or using grip strengtheners to have rock climber-like grip strength. Additionally, using chalk or liquid grip can enhance your grip on the bar or dumbbells.
This one’s pretty much a no-brainer, but focusing on compound exercises has shown a higher muscle hypertrophy rate than isolation exercises. And as you would know, increased muscle hypertrophy not just leads to more strength gains but also more size. On top of that, compound lifts are not just better for the large muscles, but they also involve smaller muscles which helps in maintaining muscular balance.
Lastly, try using the principle of progressive overload to your advantage. You can do that in many ways, such as by increasing repetitions, reps, or even decreasing rest periods, but the most effective way to do that is to keep it simple and gradually add more weight to the bars.
A good starting point is to increase your weight by 2.5-5%. But of course, there’s no one-size-fits-all. That being said, going above 5% might compromise your form, and as you would know, form is not optional; it’s essential. Now that you know how to lift heavier weights, let’s take a closer at the little steps you can take to trigger huge results.
How to lift heavier weights using controlled breathing
Apart from this, you can also incorporate the Valsalva maneuver. Now the name might sound a little woo-woo, but the Valsalva maneuver is a form of controlled breathing and has been used throughout history in various contexts. Ancient Greek and Roman athletes used it. Even stoic philosophers, such as Epictetus and Seneca, emphasized controlled breathing for self-control and discipline. You do the Valsalva maneuver by taking a deep breath and holding it while lifting your weights. This technique helps stabilize your core and increases intra-abdominal pressure, providing more stability and strength during heavy lifts.
Little changes that will trigger huge results
When you’re a beginner, it’s easier to increase your personal records week in and week out, but the second you climb up to the advanced level, you start running into plateaus. Then increasing your PRs become as hard as drawing blood out of stone. In other words, progress becomes hard, slow, and sometimes beyond reach. Now if you can relate to any of the mentioned situations, SD Matrix strongly recommends getting a supplement of your choice.
Supplements like Matrix Black, SD Matrix, RAD-140, Ostarine, and others are all strong enough to break through any plateau so that you can unlock the highest tiers of your lifting potential. And yes, you can always message us to know which one will work best for you. No strings attached, of course. Even if you’re considering cycling one, you can always message us for our input.
Preworkout rituals: how to lift heavier weights
Additionally, doing explosive exercises before hitting the weights can also significantly improve your performance. Exercises like box jumps, medicine ball throws, and jump squats can directly impact your weight-lifting ability. When you train your muscles to generate force rapidly, you’re enhancing your ability to produce more forceful contractions during weight-lifting exercises.
Lastly, also take a preworkout 30 minutes before starting your workout. You can opt for homemade preworkouts like beetroot juice (if you can put up with the taste). Alternatively, you can get SD Matrix’s premium preworkout supplement, ABE preworkout. ABE preworkout is not only more effective because of its powerful combination of natural ingredients like caffeine, beta-alanine, etc, but it also comes in a refreshing bubble gum flavor that will not just rock your taste buds but also your workouts.
Fueling your strength: how to lift heavier weights with a well-balanced diet
Maximizing your lifting potential is close to impossible without taking a well-balanced diet. You can refer to the following diet for lifting heavier weights. Consume 1.2-1.7 grams of protein per kilogram of body weight for muscle growth and repair. Choose lean meats, poultry, fish, eggs, dairy, legumes, and plant-based proteins. Carbohydrates should comprise 45-65% of your total calories, focusing on whole grains, fruits, and vegetables.
Aim for 20-35% of your daily calories from healthy fats like avocados, nuts, and olive oil. Ensure a daily intake of 25 grams of fiber for digestion. Before lifting weights, eat a balanced meal with protein and complex carbs like grilled chicken, quinoa, and vegetables. Within 30 minutes after lifting, prioritize a post-workout meal, such as a protein shake with a banana or Greek yogurt with berries. Aim for 4-6 smaller, well-timed meals throughout the day to optimize energy levels and nutrient absorption.
Conclusion: how to lift heavier weights
Overall, if you’re wondering how to lift heavier weights, incorporating essential strategies into your routine can make a substantial difference. Focus on improving grip strength through exercises like farmer’s walks and plate pinches. Prioritize compound exercises for higher muscle hypertrophy and overall strength gains. Plus, utilize the Valsalva maneuver to stabilize your core and increase intra-abdominal pressure during heavy lifts.
Apart from this, embrace the principle of progressive overload by gradually adding weight to challenge your muscles. And don’t overlook the importance of proper supplementation and explosive exercises to enhance performance. Combined with a well-balanced diet that includes adequate protein, carbs, fats, and fiber, these strategies will optimize your lifting potential and help you achieve impressive results. That said, hopefully, this blog answered all your questions about how to lift heavier weights. Still, if you have any questions, feel free to drop us a line. We’d love to assist you. Happy lifting!