Training and nutrition advice
When I was learning how to lift, I was told several times in several articles, videos, and books that I needed to lift heavy.
This confused me for a long time. What exactly did it mean to lift heavy?
Was I supposed to lift the amount of weight bigger guys were doing? Couldn't do that. I wasn't strong enough.
So how heavy is heavy? Ronnie Coleman lifted heavy, but I can't compare to him. What the hell am I supposed to do!?!
I have found that the answer if much more simple than I was making it out to be. Heavy is different for everyone.
There is no magic number of pound or kilograms that equals heavy. It doesn't work that way.
In order to grow in strength, muscle size, or even lose fat in an effective manner, you need to lift heavy shit.
Some people have gotten away with losing fat by doing crazy cardio stuff, but I don't advocate that. Why? That's for another blog entry.
How do you know if you're lifting heavy enough weight? Here's how:
Let's say you are doing 10 reps of an exercise. It doesn't matter what exercise. This principle applies to all lifts.
When you get to the end of those 10 reps, you should really be pushing yourself to get that weight moving. That final rep on your final set should be hard! If it's not hard, and everything went too easy, you need to increase the weight.
What if you can't complete all reps and sets? You are DEFINITELY lifting heavy! However, if you can't even complete 1 rep, you're lifting TOO heavy.
What if you do 5 reps on your first set when you have a goal of 3 sets? Too heavy. Drop the weight down 10 or 20 lbs. on the next set.
Yup. You should be able to hit all 10 reps on set one. If you can't, the weight is too heavy.
What if you hit all 10 reps on set one, but not set two? That's fine. Keep that weight. You'll get stronger and do more reps the next workout. You'll keep working towards hitting your 3 sets of 10 reps with that weight you just tried. You'll get stronger, kick more and more ass, feel great about yourself, and then increase the weight after hitting your 3 sets of 10 because now you're ready to lift heavier.
As long as you compare yourself to yourself, and strive to be better with each workout, you'll do great!
Here's a quick video where I talk about the same stuff. There's even a cat in this one!
If you have any questions about this material please leave them in the comments section.
To schedule a free consultation to discuss your fitness goals and get answers to your questions, CLICK HERE.