HOW TO GET MAX GAINS DURING EXERCISE WITH LIGHT WEIGHT

Many of us do hard workout daily, lift heavy weights, do some reps of it in 2-3 sets then we ask this question that why we are not gaining some mass, is that due to our less diet or its because we are not taking any protein powder.
Guys again am telling you its mainly because of the fact that you are not training your muscles properly. Lets discuss those facts that why we are no getting gains and  how to get max gains during exercise-

LIFTING HEAVY WEIGHTS IN EVERY SET-

Most of the beginners lift heavy weight with the thought that, they will gets fast gains by lifting heavy weights. Due to this after some reps their body gets disturbed from the correct posture and due to this deviation the part of muscle which we want to train didn't get train and we get tired soon. Lets take an example "if one person lift a heavy dumbell from the very beginning and soon he will get tired and to lift that weight up he will start moving his whole hand" and here he makes mistake due to moving his whole hand his biceps did't  get targeted properly and our mind don't get signal of any work to that part so there is no or very less growth. So now the question rises that how to get max gains so for that lets move to the next step.

START LIFTING LIGHT WEIGHT-

To properly train the muscle we need to lift light weight in our first 2 sets by this our body posture is maintained and we perform that exercise correctly. As we start hitting that part of muscle our mind get signals that some work is done in that area and when we reach soreness the our mind start working on repairing and developing on that muscle hence we start getting good gains.

Now it also depends on that how much reps we should perform with light weight to get good gains, so for it lets move to the next part-

LIGHT WEIGHT MAX REPS-

In order to reach soreness of that muscle and to get maximum gains one should perform max reps with that particular light weight( dumbell, barbell) until he can not do any single rep further. By doing this we train our muscle properly and correctly and our body starts showing good results further.

PERFORM HEAVY WEIGHT REPS AT LAST-

Now when in first few sets we trained our muscle and made a connection with muscle and mind

we need to lift heavy weight to reach at the max soreness of that muscle. When we lift heavy weight at last at this condition most of our energy is lost but when we start lifting heavy weight our brain sends signal to that muscle to work hard at that area. This results in proper repairing and development of that muscle.

TAKE PROPER REST BETWEEN EVERY SET-

At the end of every set we had to take some rest but it should not be too long and not be too short

we have to give time to that muscle to get healed this helps in lifting weight properly.

the break we take after every set should be between 45-60 seconds. In case if you are more tired It should not exceed 2 min because if we take long duration rest between reps the soreness in lost and the body gets cooled resulting in no more contact with muscle and brain.

POST WORKOUT DIET-

After the end of workout within 30 minutes one has to take the post workout diet and it could be anything which he takes either it is protein shake or just banana shake with some meals.  to know about the post workout diet without whey protein you can check my previous post)

Post workout meal within 30 min is necessary because during workout our body lost lots of energy and for repairment of  muscle our body needs protein which we get from these meals. 

More than that in these 30 min our body absorbs the nutrients fast so for better absorption and getting 100% of the nutrients of our diet we have to take it within 30 min of workout.

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