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<blockquote data-quote="AJ²06" data-source="post: 2827325" data-attributes="member: 569001">4. Lift LightSmall blood vessels called capillaries deliver oxygen, amino acids, and hormones to your muscles, helping them recover—and grow—faster. Research has shown that heavy weight training decreases capillary density.The fix: Do high-repetition sets with light weights (25 percent of the amount you can lift once) on your days off, targeting whatever muscle group is lagging. &quot;It&#039;ll increase the number of capillaries in your working muscles, allowing better nutrient transfer,&quot; says Chad Waterbury, a strength coach in Arizona.Examples: Perform a total of 100 repetitions with the light weight. So if your triceps are lacking, continue to do your normal workout 1 or 2 days a week. But you&#039;ll also do 100 repetitions of a triceps exercise on the other 5 days. Use a weight that&#039;s about 25 percent of the heaviest amount you can lift one time. Do four sets of 25 repetitions, or two sets of 50 repetitions, spaced throughout the day.5. Move FasterWhen you lift weights slowly, your body uses only whatever muscle fibers are necessary. As those fibers fatigue, others take their place, while the first ones recover and wait to return to action — it&#039;s sort of a tag-team effort. So if you&#039;re doing 10 slow repetitions, a fiber might work for the first three or four repetitions, be replaced by another, and then recover to contribute on the final two or three repetitions of your set. This limits the number of muscle fibers you&#039;re using, unless you&#039;re lifting near maximal weights.The fix: Lift light weights fast. &quot;Trying to move a weight as fast as you can forces your body to recruit more muscle fibers,&quot; says Craig Ballantyne, C.S.C.S., owner of workout manuals.com. This will help you improve strength quickly, while challenging your muscles in a different way than heavy weights.Examples: For exercises like the bench press, use a weight that&#039;s about 40 to 55 percent of the heaviest weight you can lift one time. Do six to eight sets of three to five repetitions, resting for 60 seconds between sets.</blockquote>

[QUOTE="AJ²06, post: 2827325, member: 569001"] 4. Lift Light Small blood vessels called capillaries deliver oxygen, amino acids, and hormones to your muscles, helping them recover—and grow—faster. Research has shown that heavy weight training decreases capillary density. The fix: Do high-repetition sets with light weights (25 percent of the amount you can lift once) on your days off, targeting whatever muscle group is lagging. "It'll increase the number of capillaries in your working muscles, allowing better nutrient transfer," says Chad Waterbury, a strength coach in Arizona. Examples: Perform a total of 100 repetitions with the light weight. So if your triceps are lacking, continue to do your normal workout 1 or 2 days a week. But you'll also do 100 repetitions of a triceps exercise on the other 5 days. Use a weight that's about 25 percent of the heaviest amount you can lift one time. Do four sets of 25 repetitions, or two sets of 50 repetitions, spaced throughout the day. 5. Move Faster When you lift weights slowly, your body uses only whatever muscle fibers are necessary. As those fibers fatigue, others take their place, while the first ones recover and wait to return to action — it's sort of a tag-team effort. So if you're doing 10 slow repetitions, a fiber might work for the first three or four repetitions, be replaced by another, and then recover to contribute on the final two or three repetitions of your set. This limits the number of muscle fibers you're using, unless you're lifting near maximal weights. The fix: Lift light weights fast. "Trying to move a weight as fast as you can forces your body to recruit more muscle fibers," says Craig Ballantyne, C.S.C.S., owner of workout manuals.com. This will help you improve strength quickly, while challenging your muscles in a different way than heavy weights. Examples: For exercises like the bench press, use a weight that's about 40 to 55 percent of the heaviest weight you can lift one time. Do six to eight sets of three to five repetitions, resting for 60 seconds between sets. [/QUOTE]

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