How Much Should You Lift Per Body Weight Starting Out How to Become Very Strong in 30 Minutes a Week

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How to Become Very Strong in 30 Minutes a Week

Some bodybuilders lift weights for more than six hours a day, but you don’t need to waste that much time to get very strong. Training for weightlifting takes place in sets. A set of ten means you lift and lower a heavy weight ten times continuously before resting. If you repeat these sets of ten three times with a rest period between each set, you have done three sets of ten.

Choose 6 to 10 weight machine exercises and do them three times a week. In each exercise, try to lift the heaviest weight that you can comfortably lift ten times in a row without injuring yourself. When an exercise becomes easy, increase the weight. In five months you should be able to significantly increase your strength and be proud of your bigger muscles.

You decide now that you want to become even stronger. Would you increase your strength more by increasing the number of repetitions or by increasing the weight you lift? For example, should you try to do three sets of ten for each exercise or stick with one set of ten, just try to lift a heavier weight once a week? Dr. Michael Pollock of the University of Florida in Gainesville divided recreational weightlifters into two groups. In one group, they tried to do three sets of 10 three times a week. In the second group, they did just one set of 10 three times a week, but tried to lift progressively heavier weights. Those who did one set of ten with heavier weights three times a week were stronger than those who did three sets of ten without increasing the weight.

The only stimulus to make the muscles bigger and stronger is to stretch them while they contract. When you try to lift a heavy weight, your muscles stretch before the weight begins to move. The greater the stretch, the greater the damage to the muscle fibers, and when they heal after a few days, the greater the increase in strength. The results of this study provide a clear message. You get stronger by lifting heavier weights, not by exercising more. If you work too much, you can’t lift very heavy weights and you won’t get stronger. When it comes to getting very strong, less is more.

Most competitive bodybuilders spend hours trying to do many sets over and over again. You don’t have to do that. Various studies show that you can get up to 80 percent of your maximum strength by choosing four to eight specific lifts, lifting a set of ten of the heaviest weights in each, and repeating your program twice a week. The reduced workload causes fewer injuries and leaves you with a lot of extra time to do other things.

Lowering a weight slowly, called a negative lift, is a greater stimulus for getting stronger than lifting it. You can lower much heavier weights than you can lift. When you lift a weight, you have to slow down because gravity is working against you, making the weight feel heavier as you continue to lift it. On the other hand, when you lower a weight, you tend to move faster because gravity is working with you and the weight feels lighter.

This negative lifting workout should only be done by experienced lifters, no more than once a week. Choose 10 to 15 lifts that you do regularly. Start by lifting the heaviest weight you can lift ten times in a row. You will struggle to get through the last three or four lifts. Then add five to 15 pounds, which may be too heavy for you to lift. Two spotters have to lift the weight for you and you try to lower it six times. You will really hurt and you might want to quit. Add another ten pounds and try lowering the weight three times. Then pick your arms off the floor, put them on your shoulders and take at least two days off.

Lifting weights enlarges your muscles and makes you stronger, but it doesn’t make you fit. Fitness refers to your heart and is achieved by exercising in an activity where you move continuously, such as running, cycling, skating, dancing, walking or swimming. A complete exercise program should include lifting weights two or three times a week and doing a continuous sport three times a week. Alternating activities gives your muscles a chance to recover and helps prevent injury.

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