What To Do When You Can’t Lift Heavier

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Ever felt the frustration of lifting the same weight month after month? Unable to increase weight. The progress that once motivated you to get to the gym, gone. Here’s a little secret.

You don’t have to keep lifting heavier! VOLUME is the most important factor for building muscle mass. (1)

Volume can be defined as the number of sets you do, or weight x reps x sets. We like to keep things simple.

Instead of chasing the heavy weights, start out with around 10 sets per muscle group per week and add every week or so.

Don’t go overboard though, since you need to be READY for the added volume (2). If adding a set per week is too much, add one every other week.

Consistent Progressive Overload builds muscle!

Sources:

1. The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. doi: 10.1007/s40279-017-0762-7.

2. Effect of resistance training set volume on upper body muscle hypertrophy: are more sets really better than less? doi: 10.1111/cpf.12476.

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