Keeping your body in a good shape is not just to make you look more attractive, it is also to keep you healthy. It is also we lose five percent of our muscle mass every decade we age.
Honestly, we all just wanted to lift build muscles and not lift weights. Some think that it’s very hard to lift weights, others just think it’s not for them. If you are in either of these categories, here are five solutions for you to build some muscles without lifting heavier weights.
1. Vary Your tempo
For every rep, slow it down, it helps your muscles experience greater time under tension, which their growth without adding any additional weights. But for some people, they don’t have to go too slow, as it may lead to less muscle activation. A lifting tempo of roughly 0.5 to 3 seconds for the concentric (upward motion for many exercises) and eccentric (downward motion) portions of your reps is best.
2. Boost Your Efficiency
Boost your efficiency means better form, more control, and better activation muscles while you lift the same load, and perform the same number of reps. Have your exercises with a more controlled manner and the right form works as good as adding weights into every rep.
3. Reduce Your Rest Time
For those who usually take a rest for 3 minutes after 10 reps, cutting it down to 2 minutes between two sets will stimulate the growth of your muscles due to added metabolic stress. Compound movements (bench press, squats, deadlifts, pullups, and pushups) should not be shortened of the break for more than two minutes. Isolation movements like curls can be decreased in the rest periods to 60-90 seconds.
4. Increase Reps
When you lift lighter weight with more reps, it helps build ore muscles as compared to lifting heavier weights with lower reps. It is just a matter of time where it adds up when you add more reps.
5. Boost Your Range Of Motion
Increasing the stretch and the time your muscles experience under tension during each rep helps stimulates more growth without adding any additional load. Do not try to do this if you are still not well equipped with the form, where goes deeper on squats that you can go safely. It is important to avoid this method, especially while doing the exercises that involve your shoulders.
Source: Times Of India