3 Great Lifting Techniques For Beginners

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2. 1 Paused Reps By forcing you to pick a load you can control through the rep, pauses during training actually raise the safety up a notch. Most exercises can benefit from pausing, especially squat variations, pull-ups, and pull-downs. The conventional deadlift basically contains paused reps by default, given you're coming to a dead stop on the floor and not using a tap-and-go method. But to get even more strength gains out of every rep, try pausing at the mid-shin or knee level for a full second count. In addition, the added time under tension will only bolster your muscle growth, while also building muscle memory for good form in such positions. This will likely mean that the amount of weight you can lift for a set of the same rep number using good form will decrease. Start by using 80 percent of the weight you perform conventional reps with, and gun for the same rep range.

3. 2 Forced Eccentrics OR Eccentric Reps Exaggerating the eccentric component (or lowering phase) of a lift provides a twofold benefit. First, it exposes muscles to more time under tension, meaning greater work capacity and volume for each rep and set. Second, it taps into the strongest muscle fibers that you possess. The fast-twitch muscle fibers are responsible for the most strength and power output the body can deliver. Lifting heavy things calls these fibers into play, but they're often only exploited in the concentric (lifting) phase of each lift. Being able to own and control heavy weights, even just on the descent, will deliver more strength and hypertrophy benefits than doing haphazard sets of 3, 5, or 8 reps with no regard for the negative. You could skip the concentric component entirely and focus only on 3-4-second (or longer) eccentric reps in the pull-ups.

4. 3 Pre-Exhaust Methods Sometimes stronger muscles activate instead of the ones you are trying to work. A targeted attack on those muscles first will help keep them from blocking the muscles you're actually trying to access. This mimic a common approach of stretching a certain muscle's antagonist muscle say, stretching triceps before working biceps so that it doesn't limit activation through a process called "reciprocal inhibition." Well, you can do the same for synergistic or "helper" muscles so they don't take over a big lift. A few examples of this could include: Doing hamstring curls before squats, exhausting the triceps in isolation before doing pull-overs or stiff-arm pulldowns.