3 Ways to Optimize Weightlifting Performance
Maintaining a healthy lifestyle can often be harder than it looks. Establishing a routine, going to a gym or fitness facility and making sure that facility has everything you need are just some things you need to make sure of.
Weightlifting is an important part of keeping yourself fit and healthy, and even more important if you’re looking to build muscle and strength. However, almost too often we get too lost into the exercises and forget about other factors that could help optimize our weightlifting performance even more. Here are 3 things that you can do to improve your weightlifting performance.
While we all like to increase the weights we’re listing and kick up the reps as well, it’s important to remember that overdoing this might actually become counter productive. That’s right, go for quality instead of quantity.
It’s further noted that more gym sessions a week does not necessarily mean greater results, instead it’s recommended to keep your gym session anywhere from 3 to 4 days. This helps give you the energy needed to go to the gym and perform the workout in addition to giving your body a break and some well deserved rest.
Keeping your workouts short also helps with hormonal surges. It’s important to keep your lifts limited as well and it’s recommended to keep them around 3 lifts per workout. If you start to add more to this, they will tire you more and the quality of your workout will decrease.
Breaking the workouts down further, all you need is 1 main workout, another one or two assistance lifts and then end with a core workout at the end. If you try to add more, there is a high chance of getting worse results from overdoing the workout and tiring your body.
A tired body will not be able to provide the kind of results you expect, this is why stick to quality and you will experience optimization in your workouts.
It’s true that you can gain weight and muscle while you’re weightlifting just fine with regular meals. However, if you’re looking to optimize your weightlifting performance then protein is something you should definitely add to your diet.
Protein supplements are usually recommended for optimal muscle building as well as recovery and retention. All of these factors come in to become an important part of your weightlifting journey.
You’re usually recommended to have about 2 scoops of 25 to 50 grams of protein powder. This powder can be mixed with milk, water or even a smoothie.
You can either take them before or after your workout and it mostly depends on preferences. However, it’s shown that taking protein every 4 to 5 hours has shown optimal results. In addition to this, protein can also be taken as a snack any time of the day or even in breakfast.
Make sure you don’t have any kidney issues before taking the protein powder.
That’s right, oftentimes people start to believe that just adding in more weights by the day will result in better weightlifting, however, it does not. Your body needs time to practice and grow with the weights, so adding in too soon might actually hurt you.
This is why, it’s recommended to not increase the number of weights and reps for at least a week, after which your body has had enough practice and built up the strength to go for another add-on.
For example, you can progress from two sets of 225 pounds in your first week, after which you can increase that to three sets of 235 pounds and then four sets of 245 pounds and so on.
It’s important to understand that adding in more weight faster does not equal a better yield when working out, and in order to maximize your weight lifting potential, we should look towards adding in weights and reps gradually.
These were just 3 steps that you can take into consideration when looking to boost your weightlifting potential. There are other factors such as eating slow-digesting carbs and certain foods to avoid, however, these 3 steps can be enough to get you started.
When it comes to optimizing your weightlifting potential, these factors can help you get started along with having a gym or fitness facility that is fully equipped with everything you need. Check out Athletic Vision Fitness for a fitness experience if you’re looking for the most modern equipments.