I am definitely guilty of pushing the weight on some exercises. I've tried fixing that a few times by focusing on doing less weights and doing it "right" but I know I'm missing something or less I would have much more results by now.
Excellent, this means you're taking a step in the right direction. You've identified that there is a problem, now let's find the solution.
And here's part of it.
I've always heard that you have to use more weight for size, less weight for definition, so where do you make the distinction?
This is one of the greatest myths in Bodybuilding. Working the muscle increases size. What goes in your mouth is where you get definition. Perhaps the best statement I have heard is "You can't out-train Bad Nutrition". Eating a proper diet with the right mix of Proteins, Carbs and Fats is where you'll see the best gains in definition. Oh, and cardio.
When you vary the reps it works your muscle differently. Thus not allowing them to adapt to a specific exercise, and continuing to grow. Your body is designed to adapt. To everything. Which is exactly why you need to vary a wide range of reps and sets and exercises to keep growing. One of my favorites is a 100 rep set. It varies slightly, but for the most part follows this amount of reps per set.
Example: Leg Extensions
30 reps
25 reps
20 reps
15 reps
7 reps
3 reps
Totaling 100 reps. I'll usually follow this up with 3-5 sets of leg curls. After that, my legs are spent.
Now, the other important aspect. Cardio.
Cardio makes your metabolism speed up. A Speedy metabolism means you can utilize food faster after you eat. When you're eating more food, your body can rebuild better, stronger and faster. Thus, better gains in size. It also means that you metabolize fat quicker. Yes, Cardio helps build muscle and increase definition.
Speaking of deadlift, I went to deadlifts after pull ups last night. This was my 2nd week for "official" barbel deadlifts and it is feeling great!!! For those that dont know, I slipped a disk really bad in my back last year and could barely walk for about 3 months. So I have been slowly slowly creeping up with deadlifts trying not to injur my back. I was able to do 4 full sets and the last 3 sets I used 155 for the deadlift and did it 8 reps on the last set. Clearly I will need to add at least another 20lbs next week. So this is a huge accomplishment and my back feels great today. 👍
That's great news!
Well I tried what Der Alta said I should try; Lift the bar up from the lowest racking point. Best thing a man can do to comfort his ego is when the bar starts to curve and the whole rack shakes when you rack the weight, 'nuff said. Seriously, I felt straight out bad-ass! I actually struggled more with my grip than anything else, I might consider using either chalk or get some straps as I had to rack it before my fingers started to give away.
Going for it again on Monday.
Yes, Straps are necessary when you do deadlifts. I'm usually good without them (just chalk) until about 315lbs. Anything more than that, and I use straps. I also use them for a few other exercises. Chin-ups, Low Rows, barbell squats, heavy leg extensions, shrugs.
Those and a belt are two essential pieces of lifting gear.
Last night for me was bi/tri night. Due to my elbow, I had to stop halfway through my tricep workout. Hopefully it'll heal over the weekend and I can get back to the heavy weights again.
. Doing them without the belt and weights feels like a breeze after you do a set with the belt.
