We all want to achieve the fastest bodybuilding gains. Sometimes bodybuilders focus their attention on the latest and greatest supplements on the market in hopes to accelerate gains. However, do you want a tip that will really maximize your gains? Check your exercise form and lift the weights properly.
As obvious as this may sound, in practice what you see over and over again in gyms all across the world is a lot of heavy lifting with very poor exercise form. Keep in mind that bodybuilding is not just about lifting a weight from point A to point B. The goal is to use the weights as a tool to make the muscles contract and stimulate them to grow. So what is the proper way for bodybuilders to lift the weight?
You need to feel the muscle contract as you execute the movement and then you need to feel it elongate during the stretch position. If you are just getting started, I suggest that you take 2 seconds to lift the weight (the positive portion of the exercise) and 3-4 seconds to lower it (the negative portion of the exercise). Make sure that you go through the full range of motion and avoid swinging motions or using momentum to get the weight lifted. Become an expert at creating a mind to muscle connection that will activate as many muscle fibers as possible when you lift the weight.
Think of bodybuilding exercise as posing but with weights. So for example, if you do a biceps curl, focus on the squeeze of the biceps and then on the stretch as you take the weight back to the starting position. The upper arms should remain stationary and only the forearms should move as you focus on making the biceps stretch and then contract as hard as possible. The better you become at creating a mind to muscle connection by concentrating on lifting properly the better your bodybuilding gains will be. You may need to back off a bit on the weight lifted at first but I guarantee you that the results will be well worth it!
Comments
Hi Hugo, it sounds like great advice,and most of the time Ido ibn fact try to use good form.But I ahve been around some pro bodybuilders and a lot of them use horrible form.and a lot of body momentum.But yet they are huge! I was just wondering,could it be if you reach a certain level and become extremely powerfull, you may need to loosen up your form and use a bit of “sloppy form” because of the incredable amount of weight you would be using,or maybe being that big they arte just ego lifting?
I agree with you joe, a lot of them throw the weights about and don’t even do the exercise correctly.