How to Lift Heavier Weight

So you want to move up into the big lifter’s club?  The answer on how to lift heavier weight is simple, but the process is extremely difficult.  If you want to lift heavy weight, you’ve got to lift heavy weight.  Haha.  Sorry to disappoint you if you were expecting a big secret, but the only way to get your curls, squats, bench press, or whatever else up is to start moving up the weight.  You must constantly challenge yourself to make your muscles acclimated to heavier weights.  It is only then that you will see bigger gains.

Some tips to help along the way:

• Start with a base weight you can rep 3×10.  Try to increase that weight for the next 2 sessions by 5 pounds.  For the third, fourth, and fifth session, attempt to go another 5 pounds.  Meanwhile, keep your reps the same.
• When you do have a light day, work on exploding through your positive reps in a controlled and smooth fashion.
• Also try accentuating your negative reps by lowering the weight in staggered phases with pauses

Here is an example of negative reps with heavy weight: