WHY LIFT HEAVY

Lifting heavy weights in the gym or outside isn’t such a bad thing as it is portrayed to be. It has got a bad rap lately mostly from people who tried to lift heavy without strengthening their strength infrastructure and lack of knowledge. So they incurred injuries and blamed it on heavy weights.

Lifting Heavy weights induces “Myofibrillar hypertrophy” which is deep muscle tissue damage. Even low reps with a very heavy weight for higher number of sets induces this muscle breakage.

There are umpteen benefits of using this type of training –

Long term pump : no need to pump the muscle before the photoshoot or heading to the beach. The pump lasts for days even without training.

Lifting heavy will call for multiple muscles activating and working at the same time. Joints take a huge load so the tendons come into play to save the joints from breakage. Continue to do this n your tendons become resilient to heavy shit(read less chances of injuries)

Same with bones, the heavier you lift, the stronger your bones become. Paving way for a healthier old age.

Once you get into this kind of training, you tend to get motivated after each session – to lift heavier and to look at the permanent pump in the mirror.

Even pump training with light weights and high reps will work best if preceded by heavy compound lifting.

Take a look at the physiques of competitive powerlifters who tried their hand at bodybuilding – Mark Bell, Stan Efferding, Dave Tate…it’s grainy, rock hard muscle forged and moulded using super maximal weights.

Old school bodybuilders used to compete in Olympics and powerlifting. Arnold was a powerlifter before he your into physique competition. Heavy lifting helped him a lot.

Mind you, you have to learn how to perform the movement correctly with smooth and perfect form before you can add weight to the bar. Learn the technique first, the weight keeps on piling up.

On programming, always train the heavy compound movement first, aiming for 3-5 reps of each set. Keep 4-5 sets. Gradually increase the load. Keep your load at 80-85 % for most of the time and only go beyond 90% near to a meet or a test week. Plan deloads regularly within your program. Eg. Westside and 5-3-1

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