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Building a muscular physique requires a certain amount of resistance training in order to force the body to build back bigger, but going too heavy can be counterproductive. So how much is too much when it comes to stacking on the weights? Fortunately, former Olympia Women\u2019s Physique Champion, Dana Linn Bailey<\/a>, has the answers that you can apply to any exercise.<\/p>\n \u201cHere\u2019s to know if you\u2019re throwing on too much weight,\u201d explained Bailey in an Instagram reel for her 2-million-plus followers. \u201cWatch your range of motion.\u201d Okay, but let\u2019s back up a bit \u2014 why is going too heavy an issue when social media is awash with athletes training to the brink of failure? The answer is in your tendons, because they grow at a much slower rate than muscles. Going too heavy, too fast, can result in sprains and tears that will send your lifting capacity down to zero, so patience and proper form is key.<\/p>\n \u00a0<\/p>\n Squats:<\/strong> \u201cIf you can squat to full depth with no weight, but as you add more weight your squat gets higher and higher, you didn\u2019t suddenly lose mobility, the load just exceeded your strength for that full range,\u201d shares Linn, who says that the mechanics of a squat should look the same with or without weights. \u201cAnd what you should be doing, is getting that full depth so that all of your reps look identical, before moving up your weights.\u201d<\/p>\n Bench Press:<\/strong> While bouncing the bar off your chest is a bad idea, you should be able to make contact between chest and bar at the bottom of a rep. If you are unable to do so, then your range of motion has been cut short, and you should lose some plates.<\/p>\n Hip Thrust:<\/strong> Your knees should be horizontally lined up with your hips at the top of the thrust, but adding too much weight can lead to compensation from the lower back, leading to arching and hyperextension.\u00a0This is a telltale sign that you are going too heavy.<\/p>\n Leg Press:<\/strong> \u201cKnees are barely bending,\u201d explains Bailey of a surefire cue to curtail the weight. \u201cNot lowering fully in the stretch,\u201d is another sign.<\/p>\n Shoulder Press:<\/strong> Involuntary half reps or being forced too low is a sign that your shoulder press should feature less load, explains the 2013 Women\u2019s Physique champion.<\/p>\n The rules that apply to any exercise: The principle that can be applied to any move, whether pushing or pulling, is to make sure that you are not sacrificing your range of motion for heavier weights. \u201cSo, check your ego. Are you going too heavy?\u201d asked Linn. \u201cOnce you have built the strength, in your proper form, then you can bump up.\u201d<\/p>\n Even in the larger-than-life world of bodybuilding, less load can lead to greater gains.<\/p>\n To follow Dana Linn Bailey on Instagram, click here.<\/a>\u00a0<\/strong><\/p>\n<\/p><\/div>\nWhat Are the Telltale Signs Your Weight Is Too Heavy?<\/h2>\n