How To Lift Heavier Weights_ Mistakes To Avoid & Tips To Follow

1. How To Lift Heavier Weights: Mistakes To Avoid & Tips To Follow Have you been working on your lifting routine for a long time and you have been thinking of lifting more weights because your results have levelled off? Or have you been thinking of increasing the weights you lift because you do not feel as exhausted as you used to be before? Well, guess what? We’ve got good news for you. It seems that you might have hit a strength limit. It means that you now need to lift more weights to get the most out of your workout info@aqfsports.co.uk www.aqfsports.co.uk

2. Mistakes To Avoid When Lifting Weights Holding Your Breath We get it. It is a natural inclination to hold your breath when doing any kind of strenuous exercise whether it is jump squats or burpees or lifting weights. However, lifting weights can lead to an increase in blood pressure and this can sometimes cause hernia or you might even lose consciousness. Not Taking Any Rest Another mistake that strength trainers often make is not taking any rest between their workouts. What people fail to realise is that their muscles get sore after every weightlifting session and they need some time to get back to a relaxed state. You need to allow your tissues to recover before you exert force on them once again. Therefore, it is better to allow them 48 hours before you do the same exercise. Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

3. Lifting Weights Through Injuries You do not need to work out every single day or as per your schedule, especially when your body needs rest. So, if you have some sort of an injury, be it a sore muscle or a sharp pain in your legs. it is better to give it a rest. If you have injured yourself, give your muscles a rest for two days. But if the pain persists, it’s better to go and seek medical attention before you go on lifting heavier weights. Not Correcting Your Form Not correcting improper form and technique is another reason why people never get the most benefits out of their routines. If this is your first time increasing your weights, try to find a fitness specialist who can improve your form and help you lift the weights properly. Even if you have experience in lifting weights, it is better to have a fitness instructor around if it is your first time going up. Not Eating Enough One of the most common weight lifting mistakes people make is not giving their bodies the nourishment they need. You cannot run your car without fuel and neither can you lift weights without eating before and after a workout. info@aqfsports.co.uk www.aqfsports.co.uk

4. Here’s How To Lift Heavier Weights Irradiation Is Your Best Friend Try to squeeze as hard as you can while making a fist, then squeeze your glutes, and squeeze your fist once again. You will notice that the second time you squeeze tighter. That is irradiation. When you activate only one muscle you radiate tension and unlock strength in your body. However, when you activate all your muscles, you unlock your maximum potential. Use Chalk You don’t know the magic of chalk if you haven’t used it yet. When you are doing exercises like deadlifts, pull ups, or weight lifting you exhaust your grip before you exhaust your muscles. Plus, as a result of sweating, you start losing your grip earlier. Push Your Feet Into The Floor When lifting heavier weights, it is important to make sure that your feet are planted firmly, so you do not lose your balance. Moreover, pushing your feet into the floor also creates friction that lets you generate more force for lifting heavier weights. Whether you’re doing bench presses or deadlifts, proper foot placement will do wonders for you. : Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

5. Make Sure That Your Breathing Is Controlled When you are doing cardiovascular exercises, you need to breathe with your lungs. On the contrary, when you are lifting weights, you have to breathe from your belly. But how does that help you in lifting heavy weights? Well, when you breathe with your belly, you keep your apps tight and you create tension that helps you lift heavier weights and lowers your risk of injury. So, the next time you are lifting weights, try to hold your breath until you are near the end of the movement, reset, and then repeat it over and over again. info@aqfsports.co.uk www.aqfsports.co.uk

6. Try New Exercises And Techniques Perform the following Warm Up and Stretching Exercises to Lift Heavier Weights • Jumping Jacks: This is a great way to get your heart rate up and warm up your entire body. • Lunges: Lunges help to warm up your lower body and increase your flexibility. • Arm Circles: Arm circles help to warm up your shoulders and upper back. • Squats: Squats warm up your legs and glutes, which are important muscle groups for many weightlifting exercises. • Hip Flexor Stretches: Tight hip flexors can limit your range of motion during exercises like squats and deadlifts, so stretching them out before lifting can be beneficial. • Shoulder Stretches: Stretching your shoulders can help prevent injury and increase your range of motion during exercises like bench presses and overhead presses. • Wrist Stretches: If you’re planning to do exercises that require a strong grip, it’s important to stretch your wrists to avoid injury. info@aqfsports.co.uk www.aqfsports.co.uk

7. Mentally Prepare Yourself for Lifting Heavier Weights If you are mentally unprepared to lift heavier weights, you will most likely fail to boost lifting. Here are some psychological tips for heavy lifting: • Set realistic goals: Setting realistic goals can help you stay motivated and focused on your lifting program. Make sure your goals are specific, measurable, achievable, relevant, and time-bound. • Stay motivated: Motivation is crucial for sticking to your lifting program. Find a source of motivation that works for you, whether it’s listening to music, watching videos of your favorite lifters, or working out with a friend. • Manage stress: Stress can negatively impact your lifting performance. Practice stress management techniques such as meditation, deep breathing, or yoga to help you stay calm and focused during your lifts. • Develop mental toughness: Mental toughness is essential for lifting heavier weights. Train your mind to overcome negative thoughts and self-doubt. Use positive affirmations and visualization techniques to help you stay focused and confident during your lifts. info@aqfsports.co.uk www.aqfsports.co.uk

8. Wrapping It Up In strength training, there are myriad ways to lift heavier weights. You can achieve your goal by training more often or performing more challenging exercise variations. Or you can take less rest or use more chalk. The methods are endless! But what matters at the end of the day is how devoted you are and how many mistakes you avoid. The next time you try to lift heavier weights, keep in mind that the more mistakes you make, the more antagonistic effect they are going to have in response to your efforts to lift more. info@aqfsports.co.uk www.aqfsports.co.uk

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