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How To Get Stronger Without Always Adding More Weight

January 18, 2020

Here are some ideas of ways to continue to get stronger 💪🏼💪🏼 and progress that don’t involve adding any more weight:

1) SLOW THE F DOWN

Most people do reps way too fast. Form get sloppy, and you don’t feel the movement in the right muscles. Coming from a crossfit background where everything is FOR TIME many people don’t realise that lifting weights faster isn’t always better. For building strength slow your reps down sometimes. Feel the muscles working. Take your time.

2) ADD A HALF OR QUARTER REP

(My current favourite!) Adding a half rep or quarter rep to each full time increases the time under tension which makes your muscles work harder. You can do this with heaps of different exercises.

3) ADD A PAUSE

By a pause, I mean a LEGIT 2-3 second pause. I am as guilty as anyone as forgetting how to count properly 🙈 when doing paused exercises. But if you do it properly it’s an incredible strategy. This creates more time under tension, and continuing the movement from a dead stop is sooo challenging.

4) FOCUS ON THE ECCENTRIC

Learn to control the lowering phase where the muscle is lengthening.

5) TECHNIQUE IS MORE IMPORTANT THAN WEIGHT

Even when you are doing a crossfit workout for time. If you keep sacrificing technique you will be sacrificing strength in the long run.
If you try some of these strategies when you are struggling to increase your weights, they can help you get out of a plateau & transfer over into overall strength increases.

 

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