Lifters nowadays are becoming more knowledgeable. They understand that increasing their bench press size isn't the only way to gain muscles; going heavy isn't the only way to do it. Gaining the ability to add weight to the bar is a result of past workouts—as well as other training tactics such as eccentric loading and isometrics.
Muscle fibers are broken down and rebuilt throughout the hypertrophy process. It's an adaptive reaction to greater resistance in the face of force. Lifting submaximal weights for 6-12 repetitions each workout is the suggested strategy for promoting hypertrophy. Strength training necessitates greater weights (often 80-90 percent of maximum) for sets of 2-5 repetitions, whereas anaerobic endurance necessitates lighter sets of 15 or more repetitions.
While increasing your strength is beneficial, lifting big objects raises the risk of wear and tear as well as injury. Without pushing the loads, the procedures presented here stimulate muscular growth. You may continue to gain muscle without adding weight to the bar if you incorporate them into your training.
#1 Change Up Your Rep Range
Working in rep ranges of 6-12 will promote muscular growth, but where do you start? To induce a muscle fiber response, lower reps necessitate more sets and a heavier weight. Higher reps mean less weight but more time under stress, which refers to how long your muscles are functioning during a given movement. Mixing up your rep ranges will keep your body on its toes and encourage further muscle development by varying the demand placed on the musculoskeletal system.
#2 Increase Volume
Simply speaking, volume refers to the quantity of work performed in a single training session, as measured in pounds lifted. It's the overall workload—the total weight lifted in all reps that were completed correctly. Multiply each weight lifted by the number of reps lifted at that weight to get the total volume. Here's a basic example of how you can do more by lifting less.
Let's say you're doing overhead presses with 135 pounds for 3 sets of 10 reps. On your third set, you complete only 8. That's 28 reps total, and your total workload is 3,780 pounds:
2 sets x 10 reps = 20 reps
1 set x 8 reps = 8
Total reps = 28
28 reps x 135 pounds = 3,780 pounds
If you had used an optimal weight for your strength level—say, 130 pounds—and had been able to complete the last full set of 10, your total volume of weight lifted would be greater at 3,900 pounds (30 reps x 130 pounds).
As you can see, training to failure doesn't always bring the optimum results. When you pay attention to total volume, it pays off in strength development and muscle gains in the long run.