Increase Your Lifts in 3 Easy Steps

Are you plateauing in your lifts? Feel like nothing is progressing? If so, there is a way that you can bust through those plateaus easily. Generally there are 3 things that you can do to help progress with any lift, whether it be squat, bench, deadlift, or any other lift.

1.) Progressive Overload: While seeming complicated at first, learning how to implement progressive overload into your workout routine can become easy when you know what to do. You can do it in a few different ways too. One of the ways would be to increase the reps you do on certain sets (ex. going from 5×5 to 5×6 at the same weight). Another way is to increase the weight while still doing the same reps (ex. doing 200 for a 5×5 to doing 205 for a 5×5). While doing one or the other of these things (or both), make sure that you are increasing either the reps or weight as you go. Sometimes a slower approach is better that aggressive ones as well.

2.) Calorie Intake: It may seem like a very simple thing, but many people overlook it, is calorie intake tracking. Some people may not be eating enough to be fueling muscle growth in the first place so their body won’t take the necessary steps for muscle or strength growth. A simple way to fix this if you are trying to gain weight is to be in about 250-500 calories above your daily recommended limit of calories and you will see progress quickly in a few weeks. Try to make your food selections in the healthier selections though as too much junk food will limit your progress

3.) Track Your Progress: Another simple yet overlooked thing would be not tracking your lifts, exercises, workouts, etc. Take it from me, if you don’t track your lifts you will end up staying at the same place for a long time and will probably end up repeating things after a while. To prevent this try to write down your lifts in some kind of journal or spreadsheet or in something that you can look back on and see what you have done. I can say that once I started doing this I noticed significant increases in strength almost right away.

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