In this article I’m going to go over a few things to consider when you’re next in the weight room, at least when it comes to using the targeted muscle group to move the weight, rather than simply getting the weight from A-B using the targeted muscle group….plus a few others.
It may require you to take a step back and look at yourself objectively, but by being our own critic we can get better results and that’s what we’re all here for right?
In the past I’ve stopped, taken a step back and really analysed what I’ve been doing with my time in the gym– mainly due to a lack of results, at the time it was “ego-bashing” but in the long run it helped me, plus gave me a needed reality check!
Now let’s begin.
First of All, Why are We Lifting Weights?
The reason is of course to stimulate muscle growth! But over time, I find that many of us get caught up into just TURNING up to the gym, going through the motions and not trying to improve on the last session. Sound familiar? To continually improve requires focus and constant improvement, not just turning up (unfortunately).
Sure we all go through phases of highs and lows when it comes to training but if this is truly why we are in the gym, let’s focus on getting the most out of it whilst we are there for that hour or so during in the day.
Your Body WANTS to Make it Easy
Your body is very efficient; if it’s going to move a weight you’re lifting, it’s going to get that weight from A-B in the most efficient manner possible, any else would be inefficient. This is basically a more in depth way of describing "cheating".
When doing heavy biceps curls, it’s not hard to find yourself pushing your hips forward, using your shoulders a little, leaning back….oh and your biceps. Just think about it for a second, why on earth would your body use those little biceps to move a heavy weight when it can use your WHOLE body. Your nervous system has been systematically attuned over millions of years of evolution to assist the body to be an efficient mover of objects. Lifting a weight with a relatively weak body part such as the biceps is not what “nature intended”, so we have to go against nature and use our minds to lift intelligently…if we want to stimulate the muscle for growth that is.
How to Stimulate the Muscle for Growth
In order to effectively stimulate the muscle for growth consider the following:
-- Before you even step foot in the gym, realise you are there to stimulate the muscle, not impress anybody else, go through the motions or anything else.
- If you can’t control the negative part of the portion, it’s too heavy.
- Considering most of the “damage” is done on the negative portion is makes sense to have a longer negative than the positive…..explode up….and control down. A tempo of 1 second up (positive) and 2-3 down (negative) is a good goal to shoot for which also allows a good rhythm.
- Always have a strong mind-muscle connection, if you can’t feel the muscle working then lower the weight and work on “feeling” the muscle doing the work. Over time, you’ll get better provided you’re consciously focusing on this.
Now go forth and conquer! The fact that you’re reading this article shows that you’re wanting more, which is always an awesome start to improving what you are doing now and taking it to the next level.
Remember your body wants to use the least amount of energy possible to move a weight and you want to stimulate the targeted muscle as much as possible. Aim to eliminate (as much as possible) the excessive swinging and aim on ensuring the muscle you’re targeting is doing the majority of the work, sure there is a time and a place for a little momentum to assist you, but if you can’t feel the muscle doing the work in the first place, it’s time to think about re-evaluating.
Make sure to follow my journey on Facebook "Click Here Now" . If you have ideas for future articles here on FitMag, supplement advice from the huge range available on MonsterSupplements.com or general tips, just ask on my page wall or private message.
Train Hard. Train INTENSE!