Welcome back to GSI
Earlier in my posts I suggested that you do a basic bodybuilding routine, working out three to four times per week, alternating your lower and upper body workouts. That’s a great workout for beginners – and if you stick to it for at least a few months, you’ll see GREAT results. Not only will you look better, you’ll feel better too.
Now, we’ve talked about making sure your body doesn’t adapt by mixing up your exercises each week. For example, this week you might do lunges for your legs, but next week you’ll do step-ups. Point is, you need to keep your muscles guessing. Doing so will keep your progress moving forward.
As you gain experience with lifting (and good nutrition), then you can start using advanced routines and implementing advanced weight lifting tips and other “tricks” to keep enjoying gains. Plus, you can set new goals for yourself and use these advanced strategies to speed towards each goal. Read on to discover my advanced weight-lifting tips…
Advanced Weight Lifting Tip #1
Change Your Bodybuilding Routine
Right now let’s say you’re doing an upper and lower split, which focuses mainly on the big muscle groups. Eventually you may want to give equal time to all muscle groups. And one way to do that it is to work out one body part per day.
Monday: Arms (biceps, triceps & forearms)
Tuesday: Legs (quadriceps, hamstrings, calves)
Saturday: Chest and Abs
The idea is that you can develop and define your muscles better, since you’re hitting each muscle group thoroughly each week. You can do three to five exercises per muscle group, three sets per exercise. Be sure to train in the 8-12 repetition range. You should just barely be able to complete your last rep on each set.
Of course you’re not just limited to this sort of weekly split. You can create your own, depending on your goals. If your goal is still primarily weight loss, then do splits that focus on doing big exercises (like deadlifts and bench presses) for major muscle groups. If you’d like to get more defined, create a split (like the one above) that focuses on balanced development.
Once you start lifting on back-to-back days, you just need to make sure that you don’t put similar muscle groups together. For example, don’t do your triceps on Monday followed by your chest on Tuesday, because you need your triceps “fresh” in order to properly do most chest exercises. Make sense?
Advanced Weight-Lifting Tip #2
DO Negative Reps
Here’s a great and often times neglected way to shock your body and gain strength quickly: Use negative reps. Let me explain how something “negative” is positive…
Typically when you do a lift, you do it all at once in smooth motion. For example, if you’re doing a bicep curl, then you spend about as much time lifting the weight up as you do bringing it back down, if not less. When you lift up, your muscle contracts. When you bring the weight back down, the muscle extends.
Now, most people think of the lifting part as the most important part. That’s why you’ll see some people lift the weight up slowly, and then practically let it drop back down. That’s not good form. And the thing is, you get a huge benefit from bringing the weight back down slowly.
There are two ways to do this:
- Do all reps very slowly – bring it up slow, lower it down slow. You’ll feel the burn as you’re bringing the weight back down.
- Do all reps in one smooth motion (as usual). But on the last couple reps, do the “down” motion as slowly as possible. When you feel your muscles are really working, freeze and hold that position for as long as you can (until your muscle gives out). I bet you see a pump like no other you’ve seen on yourself before.
Give it a try fam – you might be surprised by your strength gains!
That’s it for this time. More advanced tips and training videos coming soon!
To your fitness!