Do you want to lift heavier in your training? There are several methods to increase your lifting capacity, some simpler than others. However, in some cases, it may be your body's limits that prevent you from reaching your goals. Here you will find a number of tips and tricks on how you can improve your lifts.
Are you in control of your breathing?
Many bodybuilders, powerlifters, and weightlifters use breathing techniques to lift heavier. One of the most common methods is the Valsalva maneuver, named after the Italian doctor Antonio Maria Valsalva. This technique creates stability in the body during heavy lifts, which both reduces the risk of injury and increases training effect. The technique involves taking a deep breath before the lift and holding the breath during the heaviest part of the exercise. This increases stability, especially around the chest, and relieves the spine.
Example: When doing squats, take a deep breath before bending your knees. Hold your breath through the most demanding part of the movement, and only exhale once you are standing upright again.
Are you struggling with your grip?
Many find that their grip strength or sore wrists limit their lifting ability, even though the rest of the body could handle more. It can be frustrating when the fingers give out before the rest of the body.
Change grip for better grip strength A simple way to improve grip is to change your grip position. If your wrists cannot handle a double overhand grip during deadlifts, you can try a mixed grip, where one palm faces you and the other faces away. Additionally, the lock grip can be effective, especially in pull-ups, where the thumbs lock around the bar with help from the middle and index fingers.
Lifting straps as an aid If changing grip is not enough, lifting straps can be a solution. They provide a firmer grip and make it possible to lift heavier or do more repetitions. With Naturlig Atlet x MakeIt you can improve grip strength during heavy lifts.
Is your head position correct during training?
How you hold your head affects your results. If the head is placed too far back during, for example, squats, you can block nerve pathways in the neck, which reduces your ability to lift heavy. Therefore, make sure the head is held in a natural extension of the spine to fully utilize muscle power.
Do you use chains and bands in your training?
Chains and rubber bands are effective training tools that can help you lift heavier, especially if you struggle with "sticking points," where you get stuck in the exercise. These tools change the strength curve so the exercise becomes heavier at the top. They are especially effective in bench press, deadlift, dips, and pull-ups, but require a certain level of experience.
Have you taken a break from training?
If you have taken a break from training, do not fear starting all over again. Your muscles have a "muscle memory" that makes it easier to rebuild strength after a break. Research shows that muscle cells remember previous training information, and that this memory can be stored at the DNA level.
How can you use muscle memory?
You can make use of muscle memory by training regularly. The more often you train, the faster you can increase the weight in your exercises, as long as you get the right amount of sleep and food. After a training break, your muscles will remember previous exercises, but start gently to avoid injuries.
If you already train regularly, you can use these tips to lift heavier. Muscle memory helps you increase both weight and number of repetitions by storing information from your previous training.
