Increase the weight, lower the reps (strength training)


This is a great tool to make your muscles grow. High weight and low rep training will produce primarily strength gains and secondary - muscle mass gains. When training in the lower rep ranges, you will want to concentrate on the big lifts such as squats, deadlifts, rows and bench presses. Because you will be doing exercises with very heavy weights (at least for your strength levels) it's important to:

- Warm up really well. You don't want. About 3-4 light sets and a few minutes of warm up cardio will do the job.


- Forget about "pumping" sets. Switch the 10 rep sets with 4-6 repetition sets. The 5x5 workout routine and HIT training are common approaches to high weight, low reps training.


- This is an intense workout. Make sure you rest more between sets so you can have the strength to fight again. A good rule of a thumb is 2-3 minutes between sets.

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