Have you ever experienced the perplexing phenomenon that occurs despite going to the gym week after week, month after month, and year after year, to find that you are plagued with only being able to max out at lifting the same weight that has been haunting you in your dreams? And no matter what you do you are unable to lift one pound more? Well alas, there is a way to put that nightmare to rest, step over your plateau and move your weight lifting exercises to the next level. The technique is called Overloading.
What is Overloading? Let us use the bench press exercise as an example. Say that you have been stuck at 225lbs for the longest time and have not been able to get passed that weight. The way to develop a muscle to make it stronger and bigger is to put more stress on it than it is accustomed to supporting. In this case you need more than 225lbs. So in order to overload that muscle you need to go to 230lbs or more to add more stress on the muscle than it is used to bearing. But you cannot get passed the 225lbs so what should you do? You should do Negatives!
Caution: Always use a machine when performing negatives unless you are with an experienced person that has done it before.
How to do a Negative exercise?
So, with a person that I trust to spot me I add, let us say, 235lbs on the bench press station. Now, by myself, I would not ordinarily be able to perform even one rep, which would be good! But with a spotter I can get the weight up and down. The objective of the exercise is to focus on controlling the negative part of the lift by yourself as much as possible, for a 4 to 5 second lowering count to your stopping point. Start by lifting the weight off the rack (with your spotter's help) and controlling the weight as it is coming down to your stopping point for a (1 one thousand, 2 one thousand, etc.) count until you get to 4 to 5 seconds at the stopping point of your lift. Your spotter should help as little as possible on the negative portion of the lift, if at all. Once you get at the bottom of your lift, at your stopping point, you allow the person spotting you to help you lift the weight back up to the starting point. You will then repeat this exercise until you cannot control it well on the negative phase of the lift by yourself.
Why add weight that you cannot push for even one rep?
Because on ALL lifts you are stronger on the negative phase of the lift and you can utilize this Overloading technique on any body part. So, get those negatives in so you can make more positives!
6th Degree Black Belt Master John Bunch leads you in developing those lean sexy abs that will give you an amazing youthful appearance, lose weight and give you the body of your dreams. Visit http://www.abworkoutsforwomen.com to buy the book Personal Trainer Abs, and get the latest fitness instruction available in the industry today!
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