If you get the March 2016 edition of Men’s Health and go to page 139 – you’ll find me! I was asked to write for the Trade Secrets section…
I wrote an article about aĀ barbell-swinging contest that you can do on your own terms. It works by knowing exactly how hard to push it and it’s explained here for you to try yourself.
These guidelines will make lighter work of heavy going, to build muscle per titanic rep.
Lift Big, Rest Big
Piling on the plates will blitz your central nervous system, so a standard 60-second rest won’t cut it. Even if you don’t feel fatigued, take a seat for three to five minutes; University of Utah found sitting encourages recovery better than standing.
Spot the Lifter
Boldly going where you have not gone before is a risky business. To avoid anything worse than a red face, train with a buddy when shooting for a PB – it’s safer and gives you an even bigger rush of endorphins, according to the University of Oxford.
Double Up
Attempting a 1-rep max holds no real benefits for anyone other than pro-weightlifters. And it’s a shortcut to nasty injuries, too. Heavier weights are fine – and great for packing on bulk – but stick to a 2-3 rep range max tops. Setting a PB in this range is where the rewards lie.
Burn At Both Ends
Training for a big performance means increasing strength throughout the whole movement. Focus on lower weights and a slow tempo to improve the bottom end of a rep; use dynamic lifts to better the top end.
Back To Basics
Going barefoot encourages a natural ankle movement when squatting, while studies show it also makes deadlifts more efficient. Keep the rest of your kit on though; the science only goes so far!
Na-Mass-Te
Lifting heavy stresses your muscles faster than regular workouts. Forego your reservations about Yoga and sandwich your weights session with downward dogs and warrior poses. It’ll reduce back pain, oxygenate your muscles, enhance mobility and even help you chill out a bit.
Wrap up
Knee straps support the joint during big lifts, while belts aid your lower back. Medicine & Science in Sports & Exercise found belts improve your strength by increasing intra-abdominal pressure.
Big Poppa
Caffeine pills boost adrenaline and cortisol, both of which need to be raised for optimal lifting if you want a 2-3-rep max worth the effort. Keep your head in the game by popping one 200mg capsule about an hour before training. Caffeine also has a positive effect on long-term memory according to John Hopkins University so you won’t forget to brag about your achievements. š
Changing your routineĀ isĀ good for your exercise and weight-loss. I’ve been writing for Men’s Health for some time now and you’ll find a collection of all the simple home and gym workouts that I’ve been sharing right here.
Tip: Why not add that page to your favourites on your phone so they’re handy when you need them? On an iPhone for example you can save the page to your home screen for easy access.
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