Lifting weights is beneficial for building muscles and maintaining physical fitness, but the weight gain of the barbell must be done little by little so that the results of the exercise are maximized. Everyone's physical condition and training targets are different. So, there is no benchmark for determining when it is best to use a heavier barbell. However, you can add weight to the barbell if you can easily complete the reps while maintaining good posture!
Step
Part 1 of 2: Keeping fit for Weightlifting
Step 1. Adopt a healthy diet by eating fat-free protein, vegetables, and low-carb foods
High nutritional food intake makes the body work more efficiently. Avoid nutrient-dense and high-sugar foods. Eat lean protein foods, such as grilled chicken or seafood. At each meal, fill half your plate with vegetables of various colors, such as greens, sweet potatoes, and broccoli.
To prevent muscle spasms, do not eat 30 minutes before exercising
Step 2. Set aside time to run, jog, or swim at least 150 minutes per week.
Before training to lift weights, you need to maintain physical fitness by practicing moderate-intensity aerobics, such as running, jogging, and swimming at least 150 minutes per week. In addition, you can practice aerobics by playing soccer with friends or going up and down the stairs at the office.
Step 3. Look up information about large muscle groups
Prepare yourself before training to lift weights by studying human anatomy and proper training techniques online so that you understand the large muscle groups that need to be trained. Try to figure out how each muscle works to move a specific body part and then imitate the movement when practicing with a barbell. You will better understand the benefits of training if you have knowledge of how muscles work.
For example, you may understand the benefits of the lateral pull down when you learn that the biceps, rhomboid, latissimus dorsi, and posterior deltoid muscles contract and shorten when the shoulder and arm are moved
Step 4. Practice using body weights to prep your muscles before lifting weights
This exercise requires no equipment because you can strengthen your muscles only with your body weight and gravity. A practical way to maintain fitness before training to lift weights is to do squats, push ups, and sit ups.
Step 5. Start practicing with a light barbell and gradually increase the weight
Instead of using very heavy barbells to build muscle, the exercise is more beneficial and the risk of injury is reduced if you start training with lighter weights and more reps. When you start training, choose a barbell that you can lift 8-12 times with ease. If the muscles are stronger, increase the weight of the dumbbells a little at a time as you can.
Step 6. Make sure you are able to maintain good posture when lifting very heavy dumbbells
Sometimes, a load that is too heavy makes it difficult for you to perform movements with good posture. However, moving with your knees misaligned or your back arched while lifting very heavy dumbbells can trigger muscle injury. If you're working out at the gym, have a fitness trainer evaluate your posture before increasing the weight.
In addition to working out at the gym, watch video tutorials and then practice in front of a mirror or make a video to make sure you're able to maintain good posture
Part 2 of 2: Using Heavier Dumbbells
Step 1. Increase the weight of the load if the body condition is prime
Increasing the weight of the load when you feel tired or sick can cause muscle injury. Therefore, postpone practicing until the body feels strong and energized.
Step 2. Warm up before lifting weights
A good warm-up exercise is useful for increasing oxygen levels in the blood and muscles, reducing the risk of injury, and preventing / overcoming muscle pain. Before training to lift weights, do 5-10 minutes of light cardio, for example by practicing push ups, sit ups, jogging using a treadmill, or static cycling.
Step 3. Increase the weight of the dumbbells little by little
Muscles can be injured if you suddenly use very heavy weights. To keep the exercise challenging, gradually increase the weight of the dumbbells by a maximum of 10%.
Step 4. Use heavy weights when practicing while doing a series of movements (compound exercise)
Practicing lifting weights while doing squats, deadlifts, and lunges is beneficial for training several muscle groups at the same time. Use heavy weights when doing this exercise.
Step 5. Practice using dumbbells that are 10% lighter than the maximum weight you can lift
Don't force yourself to lift the heaviest dumbbell every time you practice. This habit increases the risk of injury and causes the body to plateau. Reduce the weight of the dumbbells to about 90% then increase them slightly every 2-4 weeks.
Step 6. Extend the rest duration between sets if the weight used is heavier than usual
If you're just starting to use heavier dumbbells, take longer breaks to recuperate. If you've been resting 30-45 seconds between sets, extend the duration to 60-90 seconds. You'll need to rest longer if you're doing compound exercises and using dumbbells that weigh 90% of your maximum strength.
Step 7. Set up a workout schedule and do a balanced workout
Make sure you work all muscle groups in a balanced way by doing a variety of movements. Get used to exercising muscles by doing contractions and stretching in a balanced way (eg training the hamstring vs quadriceps muscles). Do the same technique when working the muscles of the arms, legs, chest, and back. Set up a workout schedule so you know which muscle groups to train on a given day.
Tips
- Do not despair if the muscles have not grown stronger or the body does not look muscular. Practice diligently because muscle strength increases little by little.
- Ask someone to accompany you if you want to practice using a heavy barbell while lying down.
