Tag Archives: heavy weightlifting

Heavy Lifting Leads to Faster Gains

31 Jul

isThis from Men’s Health:  Lifting to failure with a heavy weight activates 53% more muscle fibers than doing so with a light one, according to a study in the European Journal of Applied Physiology.

Keep your loads at a level that allows 6-10 repetitions per set, but don’t eliminate light loads completely, says lead study author Brad Schoenfeld, PhD.

Perform 6-10 rep sets, with heavier loads, and (occasionally incorporate) 20-30 rep sets, with lighter loads, to ensure that you activate both fast- and slow-twitch muscle fibers.  This strategy will help you maximize your overall growth.

When lifting heavy loads, remember to increase the poundage gradually, in order to minimize the potential for injury; and allow adequate time for rest and recovery between sets.


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Lift Heavier Weights to Get Stronger

12 Jan

bench-press[1]If you want to build strength, you’ve got to tax your muscles, connective tissue, and bones.  Incrementally challenging yourself in the weight room is the most important stimulus for building muscle and strength.

Lifting the same amount of weight, every workout, won’t make you stronger.  It’s necessary to gradually increase your loads, as you progress, in order to strengthen your muscles and prepare them to handle heavier weights, over time.

You shouldn’t be able to complete the last few repetitions of your final set as easily as the first few reps.  It should be difficult to finish those last few reps, while maintaining good form and technique.

As you adapt to the training load and repetitions, it’s important to have a progression strategy.  Advancing exercise loads ensures that improvements will continue over time.  It’s also important for you to keep track of your progress and chart each workout.

A conservative method that can be used to increase your training load is called the 2-for-2 rule.  If you can perform two or more repetitions over your assigned repetition goal in the last set in two consecutive workouts for a certain exercise, weight should be added to that exercise for the next training session.  (Baechle, T. and Earle, R.; Essentials of Strength Training and Conditioning)

The quantity of load increases, when progression is warranted, should generally be about 2.5-10%.


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