Training for a big lift

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There are three points to take under consideration when building a bigger lift. In order of importance they will be technique, training the primary muscles and the training cycle/program.

Technique

Technique before additional weight is added to the bar is a standard phrase heard in my gym with my trainees. Even the older lifters can be heard telling the newer ones that technique is more important than weight. If your technique is in line with proper lifting mechanics and your body is held correct, i.e. back solidly statically contracted, grip at the right position for your body structure… then after completing the required sets and reps of an exercise then it’s time to add more weight.

Generally accepted increases follow these guidelines. If you are able to do two more repetitions on the last set for two consecutive sessions then add more weigh to the bar.

For the upper torso this added load can be around ten to fifteen more pounds. The lower part of your body usually can tolerate a heavier increase; say in the fifteen to twenty pound range. Start the sets with this higher weight at the lower rep range and work back up to the final set of top repetitions. At this point do the added two reps for the next two sessions and add weight again.

	Author:	Danny ODell (Danny ODell's profile, Danny ODell's blog)
	Posted On:	Sunday, 21st October '07, 9:51pm
	Tags:	Bodybuilding, Strength Training and Weight Training
	Comments:	0 comments, go to comments