Far too often you see people lifting with poor technique because they are trying to lift a weight thats too heavy. Most of the time lifting a heavier weight because they want to build muscle.
To build muscle we must have progressive overload in volume, that can be in the number of sets, reps or the amount of weight lifted.
Volume = Sets x Reps x Load
Building muscle requires us to lift heavier and build strength over time, but we must NOT sacrifice our technique to lift a weight thats too heavy.
Here is an example of how to increase total volume across three training sessions without lifting heavier.
Session one – 4 sets x 10 reps x 40kg = 1600
Session two – 3 sets x 15 reps x 40kg = 1800
Session three – 4 sets x 12 reps x 40kg = 1920
As you can see, the weight stayed the same across the three sessions but overall volume was increased.
Its important to keep every lift under control, if you are finding yourself lifting too heavy and sacrificing your technique, drop the weight, drop the ego and focus on whats more important.
Always trying to lift heavier each week will only get you so far, if the total volume of work is not increasing then you are not building muscle.