8 Tips on the Best Way to Lift Weights
The best way to lift weights is subjective. That is, the best way for me to lift weights might, or might not, be the best way for you to lift weights. To establish the best way for you, you have to analyze your goals and develop a plan to achieve those goals.
Here at BioGains, we like muscle gains. So these tips will be tailored to those who want to achieve massive muscle gains. After all, we’re all after the health and lifestyle benefits that being muscular brings.
But, it’s important that I add a quick disclaimer to this article. Always, always, always, know what you can and can’t lift. Work your way up to larger weights. Don’t start at larger weights and realize it’s too heavy. Injuries are setbacks. Setbacks lose gains.
So without further ado, let’s take a look at the best ways to lift weights (for massive gains).
Tip #1: Challenge Yourself
There is an old myth (I guess) that less weight and more reps tones the muscle and less reps and more weight builds muscle mass. To an extent, this is actually true. But, in either case, you need to challenge your muscles. Your muscles will not get ripped or tones lifting a weight that is easy for you to lift. If you’re doing more than 20 reps, the chances are that the weight is too damn light. For bulkers, if you’re doing more than 6 or 7 reps, step your weight up. Overloading the muscle stimulus with heavy weights is what builds muscle tissue and enables the muscles to grow larger. Simply put, if you’re not challenging your muscles, you’re leaving gains in the gym.
Tip #2: Eat Bigger, Grow Bigger
This is a simple fact. You have to feed the beast to bulk. Do you think the Incredible Hulk went around eating like a dainty little girl? I doubt it. For bulkers, three meals a day doesn’t cut it. Three meals a day are for regular people. During the gap between meals your body is burning the available muscle tissue for energy and stunting your gains.
So, it’s important to eat (healthy) throughout the day. Provide your body a constant source of energy to burn and nutrients to thrive.
Your diet should aim to consist of protein rich items such as fish, lean meats, egg whites, good fats like nuts, oily fish avocadoes, and good carbohydrates like white potatoes, oatmeal, and wholegrain rice. These foods will enable your body to achieve steady muscle growth without any setbacks. A normal man that’s looking to build muscle quickly should be consuming between 3,000 and 5,000 calories per day.
To help with this, make sure you’re taking a mass gainer to feed the body’s calories, proteins, carbs, and BCAAs and enabling it to achieve massive, rapid muscle gains.
Tip #3: Put Time In
Attaining massive muscle gains is not an overnight journey. It requires both time and effort. At a minimum, you should be spending 45 minutes in the gym, five days per week. Remember, that’s at a minimum.
Tip #4: Isolate the Large Muscle Groups
Get the most out of the muscles by isolating them, and working them hard. Most workout routines will call for leg day, arm day, back day, chest day, etc. These routines focus on isolation and maximizing reps and movements.
When you isolate the muscles, you’re allowing the other muscles to repair themselves and grow. Working out every muscle group, every day, would be impossible. You would eventually end up with extreme soreness, and fatigue and be unable to generate any noticeable gains. But, when you are working your arms, your legs are resting, and vice versa. Your regime should allow you to consistently hit the gym, work a muscle, and allow that muscle to recover before working it again.
Why is it important to let your muscles recover? Because when your muscles lift heavy weights, they tear. When they recover, they repair themselves, grow, and become stronger. This is why you can lift heavier weights over time.
Now, there are many supplements, including mass gainers and post-workout recovery supplements that will enable your muscles to recover faster. These are essential for bodybuilders because the quicker the muscles recover, and aren’t sore, the sooner they can be reworked, and the pace that they grow accelerates.
Tip #5: Heavy Weights, Low Reps
As we discussed at the beginning of this article, the key to large muscle mass gains is heavy weights and low reps. The harder the weight is to lift, the harder the muscles have to work. And, the harder the muscles work, the more they tear. The more they tear, the more they are repaired and come back stronger. This leads to rapid muscle growth.
On the flip side, lifting less weight for more reps can be considered a cardio exercise. This, as we all know, burns more calories and potentially depletes gains.
Tip #6: Exercise Less
We touched on this earlier. But I can’t emphasis it enough. At the end of the day, the body needs to rest to grow stronger. Luckily, we can expedite the process through supplementation, but there will always be at least a 48 hour recover time when you push your muscles to, and beyond, their limits.
Tip #7: Increase Your Max Weight
Increasing the weight your lifting overloads your stimulus. Thus, you should always aim to lift for more reps, or for more weight. First, gradually build up how many reps you can do. Start with a weight you’re able to lift 4 times, with proper form. Then work your way up to lifting that weight 7 times. Then up your weight 5 pounds and lift it 4 or 5 times. Your gains will quickly follow.
Tip #8: Rest Less, Lift More
By resting less between sets, you put extra strain on your body. Your body isn’t able to fully recover from the first set, now you’re undergoing that stress again. Simply reducing your time between sets can force the body into generating great gains.
As I said at the beginning, this is only considered the best way to lift weights for those that are looking to gain large amounts of muscle mass. If you have a different goal, reach out to us and we’ll help you find a routine that meets your needs. If you are looking to gain large amounts of muscle mass just remember, feed your body, lift heavy, rest less, and allow your body time to recover.
As always, supplementation is a great way to achieve any fitness goal. Those that are looking to build muscle mass should definitely check out mass gainers, pre-workouts, and post-workouts.