According to one study, 80% of Americans don’t get the recommended amount of exercise.
However, if you’re not in that category, you might find yourself working out but reaching a plateau in your workout reps.
If you’re interested in beating your one-rep max, make sure you keep reading this workout guide to reach new limits!
Focus on Mobility
If you go into your workout with stiff muscles and tight joints, then you won’t be able to get all of the benefits from your workout. In order to increase gains, make sure you do some mobility work before your workout.
This includes doing things like lunges, leg swings, arm circles, or jogging to get your muscles ready.
Other benefits of mobility work include increasing your muscle temperature. It will make your muscles warmer, which makes them prepared better for resistance training.
It also tells your joints to release synovial fluid. This is fluid that will lubricate your joints which makes them easier to get their full range of motion without feeling any pain.
Use the Rest-Pause Method
The rest-pause method is where you pause for a few seconds once you’ve been fatigued from a certain part of your rep. It could also just be pausing when you’re at the least amount of stress.
After you’ve rested for a second, try and give another rep back in. This is a great way to boost your reps, but it’ll also show you just how much your mental thoughts play into your reps.
Monitor Your Breathing
When you’re lifting heavy weights, you need to really focus on your breathing. If you fill your chest with air while breathing in, you’ll have an easier time using that air to support your core and lift a heavy weight.
You should try different breathing routines as well. For example, if you’re going to do twelve reps, you should try breathing every rep.
If that feels comfortable, try breathing every other rep. If that feels okay, then you can move up to the next step.
Some people also try workout supplements to maximize their workouts, like using some version of protein powder.
One example is Laxogenin powder. This is a chemical that is found in plants, and it’s used to help the plants grow.
You can take them orally and use them to help increase gains and enhance your muscles. If you’re interested, you can purchase it here!
Learn More About How to Go Past Your One-Rep Max
These are only a few things to know about how to go past your one-rep max, but there are many other workout tips to help you build muscle!
We know that learning how to work out and push yourself can be stressful and difficult at times, but we’re here to help you out!
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