Here is the best advice to find out how often to increase weight while lifting which helps you build strength and muscles, while showoff your power at gym.
Each athlete engaged in the gym, eventually, begins to think about how to increase the working weight on the shells. The issue is very urgent because the basis of bodybuilding is the progression of the load. Without progression, there is no growth, you have to achieve failure in muscles to achieve growth. One of the easiest ways to increase the load on the muscles is to increase the weight on the bar (or dumbbells). That is why it is very important to know and understand how to do it wisely and correctly to grow muscles, and not get injured.
For a long time, probably, like all people starting to engage in bodybuilding, I seriously did not think about the need to increase weight while lifting.
I had in my head the idea of what it takes for the load to grow, but there was no idea how to do it. In the end, I stood there until I began to study this topic seriously.
Working weight is the weight of the projectile, which the athlete uses in a given interval of repetitions with the correct technique of performing the exercise.
Bodybuilding, in the classical sense, implies high-volume training with a large number of approaches in the average range of repetitions.
In general, it’s not a matter of the number of repetitions per set. It’s a matter of the time when a muscle is found under the load.
Reproduction of energy in muscles
Our body and muscles are a constantly adapting mechanism. When there is an increased expenditure of energy in the muscles, they immediately begin to synthesize a new one. But there is a limit in this process.
There are two main ways of synthesizing energy:
In order to begin, glycolysis takes time for refilling of at least 30 seconds, and to oxidation takes upto 2 minutes to synthesize energy in muscles.
We will only consider the first method since oxidation is suitable for a very long load, from which, in its classic sense, muscles do not grow. With their help, you can grow the muscles completely.
So, it is glycolysis that allows us a long-lasting approach, say, a minute.
This is good if you want to develop strength endurance, but if you want to grow muscle mass, then this is bad.
Because, as soon as glycolysis is connected to the work, 30-35 seconds after the start of the approach, the myosin bridges begin to receive enough energy to complete the coupling-detachment and there will be no microtrauma.
The attentive reader is interested in the question, why, if the muscles begin to receive sufficient energy for functioning, we cannot continue the approach with that same working weight.
The fact is that the resynthesis of adenosine triphosphate (ATP) in muscles causes the accumulation of orthophosphoric acid (related to glycolysis) and lactic acid (when talking about oxidation).
An increase in the acidity of the medium, in turn, leads to a decrease in the ability of myosin bridges to adhere, and therefore the strength of muscle contraction decreases.
That’s why you will not be able to work with heavy weight for a long time.
You cannot lift a heavy weight for a long time because of burning approach in the body. This burning sensation during the approach is the work of acids, which forces us to eventually lose weight and surrender.
An effective working approach is when you have time to achieve failure in muscle fibers due to energy reserves (creatine phosphate), before the speed of energy reproduction levels with the speed of these costs. And it will begin to equalize after about 30 seconds.
If the load allows you to work more than 30 seconds, then most likely the energy expenditure rate in your muscles will be insufficient for micro-injuries and subsequent growth.
Conversely, if the weight is too large and you can execute the approach within 7 seconds (for example, for 2-3 repetitions), then the energy consumption will be excessive, but stop all the same until the stock is exhausted, due to light oxidation, which will not allow us to overpower such a heavyweight again.
Repetitions to achieve muscles failure
I think you already guessed that you need to do such a number of repetitions, which will allow you to reach a muscles failure within 7-30 seconds.
In other words, the number of repetitions is generally not important. It is important that the muscle is under load. Whether you do 6, 10 or 12 repetitions, all this is very convenient and made for convenience in order to roughly understand what weight to throw in the working approach, but here does not take into account the speed of repetition.
High volume protocols (ten or more weekly sets per muscle group) produce significantly greater increases in muscle growth than lower volumes (four or fewer weekly sets per muscle group).
Let’s say you can take your working weight, and make the biceps 10 repetitions to failure. But you can reduce the weight and perform the exercise at a faster pace, making 20 repetitions. Muscle failure can also occur at 25-30 seconds, which is also good. The number of repetitions does not matter.
But if you had a lighter weight done the exercise in the original quiet style, then you would fall out of the necessary time interval.
If you want to increase weigh your main aim is to achieve muscles failure, then only you will be able to increase strength and muscles weight. To achieve muscles failure and increase weight and strength you need to consider following two points:
- Heavyweight: To achieve muscles failure with heavyweight workout, you can do heavy weight workout with less repetition but at a low pace and with focus on proper form.
- Lightweight: And to achieve muscles failure with lightweight workout, you can do a lightweight workout if you can do a high number of repetition at a fast pace.
From here, we get a simple formula, We select the weight that allows us to get a muscle failure in the range of 7-30 seconds. Plus, we speed up the pace of the exercise.
Also, remember just workout don’t just increase your muscle weight and strength. You have to make sure that you are getting proper diet and sleep. If you are focusing on increasing muscles weight and strength you have to eat at least 2g of protein per pound of your body weight along with various other nutrition, vitamins and minerals. You have to focus on your daily diet as well as you have to consider various sports nutrition products available in the market, make sure you take some advice from an expert before buying any product. You also need enough rest and sleep, so that your body gets time to recover from the stress from the workout. Some people think that 6 hours of sleep is enough, maybe for regular couch warmer but not for the person who is focusing on building muscles and strength, for such people you need 8-9 hour of sleep. Amount of sleep depends on individual too, just listen to our body and don’t neglect any warning or injuries as neglecting such thing may harm your body for a long time or may lead to some permanent harm to your body.