Whats The Most Weight You Can Gain In A Week 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 have to waste that much time to get super strong. Weight training is done 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 break between each set, you have done three sets of ten.

Choose 6 to 10 exercises on the weight machine and perform them in three sessions per week. In each exercise, try to lift the heaviest weight you can comfortably lift without hurting yourself ten times in a row. When the exercise is easy, increase the weight. In five months you should be able to significantly increase your strength and boast bigger muscles.

Now you decide that you want to be even stronger. Would you increase your strength more by increasing the number of repetitions or increasing the weight you lift? For example, should you try to do three sets of ten for each exercise or stick to one set of ten, just try lifting 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 only did 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 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 starts moving. 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 give a clear message. You get stronger by lifting heavier weights, not by exercising more. If you do too much work, you can’t lift very heavy weights and you won’t get stronger. When it comes to getting super 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 one set of the ten heaviest weights in each, and repeating your program twice a week. A reduced workload causes fewer injuries and leaves you with plenty of extra time to do other things.

Lowering the weight slowly, called a negative lift, is a greater stimulus to get you 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 it feel heavier the next time you lift the weight. On the other hand, when you lower the weight, you tend to move faster because gravity is working with you and the weight is lighter.

Only experienced lifters should do this negative lifting training 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 have trouble getting through the last three or four elevators. Then add five to 15 pounds, which may be too heavy to lift. Two spotters should lift the weights for you and you try to lower them six times. It really hurts you and you might want to quit. Add another ten pounds and try to reduce the weight three times. Then lift your hands off the floor, switch them to your shoulders, and take at least two days off.

Lifting weights will make your muscles bigger and stronger, but it won’t make you fit. Fitness relates to your heart and is gained by exercising in an activity that keeps you moving, such as running, cycling, skating, dancing, walking or swimming. A complete exercise program should include lifting weights two or three times a week and continuous sports three times a week. Alternating activities gives your muscles a chance to recover and helps prevent injury.

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