How to add muscle without adding more weight.
Being able to add more weight to the bar is everybody’s goal. More weight equals greater gains right? Well not always.
While it’s good to increase your weight for greater strength, lifting too heavy increases the chance of injury. You can promote muscle growth without pushing the to the extremes. Be clever about your workouts, and you can continue to add muscle without adding too much weight to the bar.
Here are a few tips to follow:
Increase the volume.
Volume being the amount of work, not the workload.
Let’s say you’re doing overhead bench presses with 80kg for 3 sets of 10 reps. On your third set, you complete only 8. This is where you don’t stop. Simply lower the weight by a few kg’s and then immediately push yourself to go to failure. Your total reps and the amount of time your muscle remain under tension is the key, not always the weight of the bar.
Switch up the rep range
Everybody knows that the ideal rep range is between 6-12 reps, but how do you find the sweet spot? The trick is always to stimulate maximum muscle fiber response. Higher reps mean less weight but a longer time under tension, whereas heavier weight calls for lower rep range. Encourage yourself to switch it up and see how your body responds. Keep your muscle guessing and never stagnate.
Change Your Exercise Routine
Always create a variety in your workout as part of the routine. By switching up the order of your exercises from time to time, you force your muscles to always keep working harder. Focusing solely on compound lifts—like the squat, bench, deadlift, overhead press, etc.— can lead to plateaus.
a superset is when you do two exercises back to back with little to no rest between them. Supersetting exercises will typically include push/pull, upper/lower, quads/hams, flexion/extension, etc. It’s all about adding stress to your muscles and supersets offer intense opportunities for maximum muscle growth.