Increasing loads is not always the best solution for enhance training. This is because there are several strategies that can be adopted to optimize physical performance and promote gains in strength and hypertrophy without necessarily overloading the body with heavier weights.
According to Felipe Kutianskiexpert in exercise physiology and founder of the Onbody training platform, there are a number of variables to increase the intensity and efficiency of exercises before thinking about increasing the load.
“The secret is to adjust techniques such as range of motion, execution speed and rest time, factors that are often ignored, but which make all the difference in results”, he explains.
Next, the professional points out practical tips to upgrade your training without needing to increase the loads.
How to enhance your training without increasing loads
1
Increase range of motion
“Movements with greater amplitude stimulate the muscle fibers completely, which provides significant gains in both strength and endurance”, explains Kutianski. Working with a greater range of motion also helps to develop joint mobility, optimizing performance in complex exercises and exploring longitudinal fiber hypertrophy.
2
Control the speed of your exercises
The expert recommends focusing on the eccentric phase of the movement, the “braking” phase of the weight. “Controlling this phase for around 3 seconds already significantly increases the time under muscle tension, a determining factor for hypertrophy”, he adds. This technique promotes greater mechanical and metabolic stress on the muscle, resulting in better adaptations without needing to add more load.
3
Reduce rest time
Studies show that shortening the intervals between sets can be an excellent way to intensify your training. “Intervals of 30 to 60 seconds increase the production of metabolites essential for muscle growth, while longer intervals of 2 to 3 minutes are more suitable for strength gains”, he explains.
4
Choose a qualified professional to help you
Proper monitoring is a crucial point in enhancing training. “A truly qualified professional will be up to date with the latest training guidelines, which emphasize individualization of training, taking into account factors such as fitness level, goals and injury prevention. Cheap things can be expensive, especially when we talk about health and performance”, adds Felipe Kutianski.
