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In Your Weight Lifting Programs!

Learn how to warm up correctly.

I don't mean just warming up before you begin your weight training, but warming up correctly all the way up to your heavy sets.

In my opinion, most people do not know how to warm up correctly before beginning the heavy sets in their weight lifting programs.

And something as simple as this could have a significant and negative impact on their ability to lift maximum weight and overload the muscles sufficiently.

Not only will a proper warm-up lessen your chances of becoming injured, it will increase your strength the very first day you put this principle into practice.

Every single time you put your hands around those weights, shouldn't the purpose be to either get stronger or more muscular? Or both?

And if you want to build muscle, shouldn't you be lifting heavier weight to force new muscle stimulation? After all, weight training is anaerobic, not aerobic; so don't try to perform an aerobic workout to lose fat by lifting weights.

What that means, is, doing high reps with light weights will do nothing for building muscle OR losing fat. It's a myth that high reps with light weights will help you tone up.

Not true -- it will only help you get less muscular! Your muscles need to be forced to grow and they are forced by lifting heavy weight.

So, how does this relate to warming up correctly during your weight lifting programs? Simple.

Don't spend too much time and energy warming up in your weight lifting programs to the point when it's time to perform your heavy sets, you're too wiped out from your warm-ups. This has defeated the purpose of weight training. Lighter weights lifted, less muscle stimulation. This means less muscle growth as a result.

The single biggest mistake I see people do time and time again in their weight lifting programs is warming up with too many sets and too many reps before attempting their heavy sets.

Take the bench press for example. Just the other day, I witnessed someone do the following in their bench routine.

This person started with the bar, which in most gyms is 45 pounds. He busted out a quick, easy set of 10 reps. He then put on 45-pound plates (135 pounds) and did another set of 10.

Then he went up to 155 pounds and did another 10 reps. Then he did another set with 175 pounds for 10 more reps, then 200 for a set of 8 reps.

So far, 5 sets and this person hasn't even started his "heavy and intense" sets yet! He's wasted time, energy, and intensity all before it really even counted.

On the 6th set, I noticed he was starting to tire quickly and could only handle 210 for 5 reps.

So this is where he stopped the bench press portion of his workout routine, probably figuring that since he's fatigued, he worked the muscles sufficiently.

After talking briefly with this person, I realized he had been at this weight and unable to break past this plateau for months. He just assumed it's where he was meant to be, that he couldn't get any stronger.

My advice to him? Stop doing too many reps and sets in his weight lifting programs. He needs to pace himself with less reps and sets before getting to the heavy ones.

In fact, if you're looking to increase your strength and muscle mass from your weight lifting programs, you can learn how I added over 20 pounds to a person's bench press, THE FIRST DAY I WORKED WITH HIM...

Click here for proven weight lifting programs you can use to gain more muscle mass in less time