However,lifting heavier weightsisn’t necessarily the key to accelerating muscle growth.
Use a weight that still challenges you.
It’s common to select a weight that’s too light.
Photo: Shutterstock. Design: Eat This, Not That!
However, this won’t challenge your body.
How To Effectively Build Muscle As You Age
Train in the correct rep range.
The weight you lift and the number of reps you do have an inverse relationship.
Shutterstock
The lighter the weight, the more reps you should perform.
Use light weight training for the muscles that best respond to it.
11 Quick Muscle-Building Tips for Guys
Perform slower lifts.
Shutterstock
“Increase the tempo of the eccentric (lowering) portion of the lift,” she says.
Combine equipment.
10 Best Tips To Lose Weight & Build Lean Muscle
Think about the mind-muscle connection.
Shutterstock
Make your light weight lifting routine more effective by focusing on the mind-muscle connection.
Angelino says it’s easier to do this when working with lighter weights versus heavier ones.
Incorporate unilateral work.
Shutterstock
Focus on one side of your body at a time.
“It also allows you to use limited weight in a more concentrated way,” says Capritto.
Put your mobility to the test and recruit more muscle fibers by going deeper into each lift.
Shutterstock
Add some power.
Power elements or explosive movements can help stimulate your muscles.
“Instead of only doing deadlifts, for instance, try power cleans,” Capritto suggests.
Shutterstock
“Instead of doing goblet squats, do jumping goblet squats.”
Spend more time in your end range of motion.
Boost time under tension by spending more time in the end range of motion.
Shutterstock
This means pausing at the very bottom of your lifts.
“For example, count to three [at] the bottom of your squat before standing up.
Or, hold your dumbbells at your shoulders for three seconds before pressing up overhead,” Capritto offers.
Shutterstock
Shutterstock
Shutterstock
