WHY YOU’RE NOT SEEING PROGRESS✅
Weight lifting is all about progressive overload. What that means is you gradually increase the weight you use to shock your muscles and allow them to regrow. So when you don’t use a good weight for yourself, you’re likely not going to see progress…or at least not as much progress as you COULD be seeing.
SO HOW DO YOU KNOW WHAT IS A GOOD WEIGHT?
1️⃣: TOO LIGHT
When a weight is too light for you, you’ll notice yourself just kind of going through the motions fast and not really engaging your muscles through the entire rep. You’ll likely get to well over 10 reps and not feel any burn in the muscle group you’re trying to work. THIS IS A SIGN YOU NEED TO INCREASE YOUR WEIGHT!!
2️⃣: TOO HEAVY
When a weight is too heavy for you, your other muscles will need to accommodate for the movement (i.e. you’ll see in the video i’m using my shoulders and back to help lift up the weight). Not only does this risk serious injury, but you’re not isolating the muscle group you’re intending to work. If you have to arch your back and hunch your shoulders to complete a movement, YOU NEED TO DROP THE WEIGHT!!!
3️⃣: GOOD WEIGHT
You’ll notice you have a good rhythm with the weight. You’ll be able to fully stretch and contract your muscle through the entire movement by using only the muscle group you’re intending to work. You’ll notice your muscles are engaged and you’ll be able to feel the burn in your muscles. THIS IS HOW YOU KNOW YOU’VE FOUND A GOOD WEIGHT!!
This applies for ALL exercises, not just upper body. Make sure you find a weight you are comfortable with but that is slightly challenging yourself. Once you’ve mastered a certain weight and can do 10+ reps, slowly start to increase the weight by about 5-10lb. THIS IS PROGRESSIVE OVERLOAD AND THIS IS HOW YOU BUILD MUSCLE!!!
You can also achieve progressive overload in other ways:
– Extending or changing your Range of Motion (ROM)
– Supersets and dropsets
– Increasing reps
Do not be afraid to challenge yourself but don’t over-do it!! You want to build muscle but you want to avoid injury!!!💕