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Strength Gains - Tip on increasing muscle strength with weight training

So you've been exercising with weights regularly, say 3-4 times a week over the last few years, but you haven't made any gains in strength lately. With the new year, maybe now is a good time to re-evaluate your workout routine. 

If you are experiencing this, it's likely due to the fact that your muscles have grown accustomed to the weights you are using. Try this approach. Increase the weights you are using. For example if you are bench pressing, say the most you can do is 180 pounds at 10-12 repetitions, increase this to 190 pounds. Do as many reps as you possibly can. Don't worry if you can only do 6-8 repetitions. The point of this method of weight training is to force your muscles to get stronger when lifting the heavier weights. It's not about whether or not you can complete a desired number of repetitions. Make sure when you are training this way you use proper form because you want to increase your strength and not hurt yourself over the long run. You may also consider shortening your workout time a little because this method of training is taxing on your body.

This is only an example. You may want to go as heavy as you can and perform only 4 reps. Over time you will find that you will increase your strength gradually and safely.

Posted on: Thursday January 5, 2006 10:38am




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