Intensity in the gym is one of the three key building blocks to a great physique- the other two being good nutrition and adequate rest. However, in the quest to achieve the maximum intensity in the gym, some athletes sacrifice form or range of motion, as well as risk injury. It’s important to train with incredible power and passion – but to do it intelligently as well. Here are three tips, which should always be followed to maximize.
Strict form
Using heavy weight is definitely the way to go- as long as form is strict. Using leverage to move the weight requires the muscle to call tendons, leveraged joints, and ancillary muscles into play, which defeats the purpose of lifting to move blood into the muscle group. If you find you cannot achieve correct range of motion (form) using free weights, use machines (with a fixed range of motion) until you learn the technique.
Max out rarely
Any time your repetition range for a movement dips below 5 reps; you are no longer making bodybuilding progress. You are then making powerlifting progress- strengthening the tendons and sinew of the muscle, but providing minimal bodybuilding stimulation while neglecting slow-twitch muscle fibers completely. Additionally, maxing out can lead to injuries, which will completely halt your bodybuilding progress.
Range of motion
Muscle groups receive the most possible stimulation of nutrient-rich blood when as many of their fibers are stimulated as possible. Sloppy, half-reps don’t stimulate the wide range of muscle fibers. This is only achieved by moving completely through the movement on each rep, from the top to the bottom. Leave your ego at the door, and lower the weight if it is too heavy to move through the full range.
You’ll never achieve a great bodybuilding physique without lifting weights that are very heavy. However, you’ll also never achieve a great bodybuilding physique by lifting heavy weights incorrectly.