Heavy Lifting Checklist [17 Free Tips]
Published: Fri, 08/15/14
No dickin' around today...
Let's dive right in to the checklist
I use to make sure all of my clients
are getting the MOST out of their
heavy lifting.
Go through these 17 tips and make
sure the next time you plan on a big
lifting day, and I can guarantee you'll
hit a new record on whatever lift you're
hitting that day!
1) Get 8-10 hrs. of sleep the night before
2) Make sure you're well fed (carbs are big
if you're gonna lift big!!!)
3) Make sure you're well hydrated
4) Make sure you aren't sore
4) Make sure you aren't hungover (LOL!!!)
5) Do your dynamic warm up (here's the one me
6) Do 3 days after speed work on the bench
so you can move heavy weights FASTER
7) Do in the beginning of your routine when your
central nervous system, energy levels, & muscles
aren't too taxed
8) Vary the max effort attempts & percentages you
use by rotating between 1 & 5 Rep Maxes
9) Vary the different types of exercises you lift
heavy on
10) Do plyometrics before your lifting that mimic
the same movement pattern as your heavy lift
11) Do 5-10 warm up sets before attempting a max
12) Get a good spotter that can cue you up on form
mistakes and keep you from getting crushed
13) Rest 4-6 minutes between max effort attempts
14) Keep fighting with weights you're about to miss
so you can still capitalize on "time under tension"
15) Train the core lifts "weak points" after your heavy
lifting with moderate weights and high reps
16) De-load every 5-6 weeks by laying off heavy lifting
so that you can give your muscles, joints, & CNS a
chance to recover
...and by far the most important if you're going
to get the most out of your heavy lifts...
17) Make sure you know the lifting form tricks that
allow you to be a more efficient and powerful lifter
I call these tricks "Cheat Codes" and I'm not lying
when I tell you this, they will INSTANTLY add
30 lbs to each of your squat, bench, and deadlift
the very first time you use them!
You can grab your copy right here:
This is going to be a game changer for you
brother. I swear on it!!!
Coach MANdler
CSCS / CPT