To achieve better strength, health and performance, you need to train at the threshold of intensity.
For example when doing 3 sets of 15 repetitions per exercise:
in the 1st set adjust the load, so you are able to finish15R – repetitions with correct technique, with little difficulty, but it is still somehow challenging
in the 2nd set increase the load so you have a harder time to complete 15R with correct technique, but you can still do it
in the 3rd set follow the 10-15 rule; choose the weight light enough that you can lift it 10 times with correct technique, but heavy enough that you can’t lift it more than 15 times, if you are able to complete for example 13 repetitions decrease the load by 5 or 10 pounds and finish the set to 15 repetitions.
You will have to experiment with the weight for a little while before you reach the right intensity, but once you know the numbers, you will start improving fast.
Please give yourself enough time to find the right loads for yourself to avoid injury.
Resistance exercise speed plays a major role with regards to injury risk and strength development.
I recommend 2 seconds for each lifting movement (pushing or pulling weight phase) and 4 seconds for each lowering movement (releasing the weight back to the starting position phase).
Breathing correctly during resistance exercise is simple:
take deep breaths, expanding your lower abdomen
exhale when you lift the weight or your own body (contract your muscles)
inhale when you lower the weight or your body (elongate your muscles)
breathe to full capacity
save the conversation for after the workout
More detailed explanation:
The best general breathing recommendation is to exhale through so called “sticking point” during the concentric phase ( when pushing or pulling the weight) and inhale during the eccentric phase (when you are releasing the weight back to the starting position).
Sticking point is the most difficult part of exercise – you should exhale. Than inhale during the easier part of the exercise.
Typically, the sticking point occurs soon after the transition from when you are releasing the weight back to the starting position to the period when you are pushing or pulling the weight.
For example, since the sticking point of the shoulder press exercise is reached when the machine handles are about halfway up, you should exhale through this portion of the movement. As the bar or handles are lowered back down to the starting position, you should inhale. These breathing strategy applies to nearly all resistance training exercises (weight lifting exercises).
Example:
Exhale, while lifting dumbbells, in these case biceps curling dumbbells up – you are exhaling while lifting dumbbells up:
Inhale, while lowering dumbbells, in these case biceps curling dumbbells down – you are inhaling while lowering dumbbells down:
Example:
When doing push ups, you are lifting your own body weight. Apply the same principle: Going down, lowering your body, you are inhaling:
