I think what I need to start doing in order to build more strength on bench, squat and deadlift is like the title says… I need to lift heavier weights and do low reps a lot more. I know you’re not going to build more strength by lifting weights that makes you feel comfortable all the time. For example, I always like to go for the 4 sets and 8 – 12 rep. range which will be about moderate weight. That will give you some strength sure but it’s more of a muscle building technique than giving you strength. To get more strength you want to lift the heavier sets for around 1 – 6 reps and that’s what I need to start doing from now on.

https://www.johnsonfitness.com/blog/lifting-weights-building-lean-muscle-high-vs-low-reps/

You see, I want to build muscle and get more strength at the same time. So I got to mix it up somehow. I have been mixing it up lately.

Usually what I’ve been doing is that I lift the moderate weights for 4 sets and 12 reps first and then I’ll do the heavy set last. I’ll only do that with bench, squats and deadlifts.

I’m going to have change my workout plan around some and figure something out ’cause I’ve been writing things down in a log book lately. What a lot of lifters do is that they pick a week for moderate weights and then they do heavy days the week after. I’m not sure how exactly they do it but I’ll do some research on that.

Another way to get more strength is that I need to boost my nutrition and I have done that. I’ve started eating more instead of less. Usually I eat 4 or 5 meals a day and I think soon, I’ll boost it up to 6 meals a day. Gotta get those calories and lbs. if you want to get bigger and stronger. I don’t want to lose weight, I want to gain but not get fat if you know what I mean.

I was never meant to become a Powerlifter… I just wanted to build muscle and become the best shape of my life. To do bodybuilding and powerlifitng at the same time is kind of challenging and I’ll figure out how to do both. Not only do I want to build muscle and look great, I also want to be strong like a beast too.

Kev

This is me deadlifting a big 210 lbs. again. This is the heaviest I can dead-lift as this is my personal record so far. I’m hoping to be able to deadlift 220 lbs. sometime before the next Powerlifting meet but it’s gonna take me a while to get there. This is my third time lifting 210 lbs. for one rep but if I keep doing it, I’ll soon be able to deadlift 215 like maybe in a month or two.

Still though, 210 lbs. is really good and I’m pretty proud of myself for sure. I never thought I would be able to dead-lift over 200 lbs. but I guess I can. Here’s the video to prove it. This didn’t hurt me at all and it was real easy too.

I can’t bench and squat heavy yet but working on those too.

Over the years of my life, people called me weak and thought I couldn’t lift heavy things. Well, how do you like me now?

Kev

In the past, I used to never take form seriously when it comes to weight-lifting admittedly. When I first started weightlifting, I didn’t know what the hell I was doing. Admittedly, I was sacrificing good form just to get into lifting heavy right away which is the last thing you want to do. Good form is vital if you want to hit the muscle in the right places and so you won’t get injured.

It’s amazing how many guys in the gym I see lifting with bad form. I don’t say anything ’cause it’s rude and “bad” gym etiquette just to go up to someone to tell them “you’re doing this wrong, you do it this way”.

Just a few days ago, I was watching a guy doing heavy bench pressing and he was doing it the worst form ever. He was moving the bar up and down very little, not using full range of motion. While he was moving the bar up and down very little, his butt was going up off the bench which is bad. When benching, the butt needs to be on the bench at all times. If the butt lifts off the bench when lifting, you’re using too much weight. I think this guy knew that, it’s just that his ego was so huge and was trying to be a show off that he could lift heavy.

I see too many half reppers and I see too many guys doing stuff in horrible form as if they look like they were about to hurt themselves.

There are too many gym rats that are in such a rush to lift heavy when you don’t need to be. What’s wrong with lifting weights that makes you comfortable? Lifting weights that makes you feel comfortable would be more easier and you can feel a full contraction that way. Nothing wrong with lifting heavy but if you can do it in good form by all means, go for it. So many men in all ages workout in terrible form ’cause a lot of them are misinformed about bodybuilding.

I’m just starting to learn that if you want to build big muscle quicker, feeling the full contraction is key. Feel the full contraction on every rep and every set. Do every rep and every set in perfectly good form. If you can’t do a workout in good form then don’t be afraid to lower the weights ’cause it’s okay. I’m starting to do that more… lowering the weights so I can do better form.

A lot lately, I’m trying to take good form in all my workouts more seriously. I take every aspect of form very seriously even the things that are very small. It’s the best thing to do if you want to hit the muscle in the right places and get a full contraction.

Also, I see a lot of guys in the gym do their reps very quickly… for example, I see guys doing lat pull downs very fast, same with seated cable rows and cable crossovers. In my opinion, I think that’s bad. I like to do my reps in slow movements ’cause you hit the muscle harder that way.

So many people in the gym will NEVER admit they do things in bad form ’cause their ego is so big and they’re a bit of a narcissist. It’s okay to admit that you do things in bad form. I’m not afraid to admit it. I’m still trying to get the form right on barbell squats and dumbbell shoulder presses.

Leave your ego at the door and stay humble. There are a lot of egos and arrogant jerks that go to the gym… that’s why you see a lot of men screaming, grunting and dropping heavy dumbbells to the floor when they don’t need to do all that. They’re just a bunch of attention whores.

I’m glad I’ve been filming myself working out at the gym ’cause that’s a great way to see if you’re doing things right and you can correct your form that way. It really works.

Kev