There are 8 of them I’ll cover today.Ĭontinuous tension means that through an entire set, you do not stop, pause between reps or lock out a joint – you perform reps in a fluid up and down motion like a slow piston.įor example, in a squat or split squat, you stop just short of locking out your knees at the top – you never stand all the way up. The key is learning and using specific weight training tactics that increase the intensity of effort and overload your muscles in unique ways other than lifting heavier. But when you can’t train heavier, you can also increase muscle growth by training with moderate and even light weights, if you know how. There’s no doubt that when all else is equal, lifting more builds more muscle. ![]() You absolutely should lift heavier when you can do it safely and without pain. Achieve progressive overload with methods other than increasing weight. Change the way you lift to make a light weight feel heavy.Ģ. But the long-term solution may not lie in fancy treatments or expensive therapies but in two secrets that most people outside the old-school bodybuilding world don’t talk about nearly enough:ġ. But as I’ve coached more men and women over age 40 to 50, I’ve heard the same complaint more often: “I’m in pain, and I can’t train.”ĭepending on the recency and severity of an injury, you may need to work with a good doctor or rehab therapist. Heavy lifting in the early stages is important for building a foundation. Through your 20’s and even your 30’s, you might be able to train heavy all the time or even train recklessly without consequences. This shift in strategy (and mindset) is even more vital as you get older. One of the most overlooked ways to stay out of the doctor’s office is changing the way you train completely, moving away from an “increase the weight at all costs” mindset and toward a more elegant style of physique training, which can be much more joint friendly and still put muscle on your body in all the places you want it. You probably know about these safety guidelines already and should certainly practice them, but that’s just injury prevention 101, so I’d like to go beyond the basics today and share with you some injury-free muscle-building ideas you may not have thought of before. Never using more weight than you can handle with good form. ![]()
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