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7 reasons Why You Should lift HEAVY

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Rating: 4.0; Vote: 1

LIfting heavy weights will help you build muscle and reduce body fat in the most practical way. Many people wonder whether you should lift heavy or light weights, and this video helps answer this question. Although both heavy and light weights can produce great results, lifting heavy tends to be the more practical way to experience faster muscle growth. Lifting heavier weights will help you build muscle, get stronger, and burn more fat, yet most people don't even understand what it means to lift heavy and why you should be doing it. In fact, the concept of lifting heavy weights is something that most regular day-to-day gym goers confuse as only benefiting powerlifters and maybe bodybuilders. But the truth is, whether you're a beginner, an intermediate lifter, or an advanced athlete, lifting heavy is one of the most essential aspects of building strength, muscle mass, and improving overall fitness. So if you're one of the many people that avoid lifting heavy due to several reasons like being fearful of an injury, or not knowing how to progress, or simply believing that lighter weights are safer or more effective this video will definitely help change your mind. It'll provide actionable steps you can take right away. So the first reason why you should be lifting heavy is because it will help you build strength faster. At its core, lifting heavy weights is a direct way to build maximal strength and power. It's pretty straightforward to understand if you look at strength for what it is, a skill, and to get better at any skill, you need to practice it under increasingly challenging conditions. Lifting heavily forces your muscles to recruit more muscle motor units, which leads to better neuromuscular adaptations. When you lift heavier loads, you stimulate type II muscle fibers, which are responsible for producing high levels of force and power. These fibers grow and strengthen more significantly when exposed to heavy resistance versus light resistance which will stimulate more type 1 muscle fibers. Type 2 muscle fibers are more connected to strength, size, and explosiveness as opposed to type 1 muscle fibers that are more connected to having sustained endurance, and fatigue resistance. When you lift heavy weights, your central nervous system will also become more efficient at recruiting muscle fibers, especially the high-threshold motor units that are activated during heavy lifting. This doesn’t just make you stronger in the gym; it transfers to improved performance in other areas of your lifewhether that’s being able to pick up a heavy box, improving athletic performance, or simply moving through daily tasks with more ease. This is how lifting heavy weights also helps improve your strength-to-bodyweight ratio, which is essential for athletes and anyone interested in improving overall performance. When you make lifting heavy weights a priority in your program, you’re training both the physiological and neural components of strength at the same time. This is not to say that lifting light weights doesn't have its fair share of benefits and can lead to substantial muscle growth. But generally lifting light will not recruit as many muscle fibers as lifting heavy. The lower intensity means that your muscles don't have to exert as much force, which leads to slower strength gains. So you should prioritize lifting weights that are around 75 to 90% of your one rep max with any given exercise. Or to simplify this if you don't know your one rep max you should be aiming for roughly 6 to 9 reps with a weight load that's heavy enough to make you hit failure somewhere within that rep range. Now another huge benefit of lifting heavy is that it'll increase muscle mass. Although there are plenty of bodybuilding techniques like using moderate weights with higher reps, lifting heavy weights tends to go hand in hand with more muscle growth. This is because lifting heavy leads to greater mechanical tension, which is one of the most significant factors in stimulating muscle growth. I already mentioned that lifting heavy leads to a higher proportion of type 2 muscle fibers being recruited to generate maximum force. These muscle fibers also happen to be the most prone to hypertrophy, meaning that lifting heavy will likely lead to more substantial and more defined muscle growth over time. The process of progressive overload can be achieved with light weights or heavy weights, but it quickly becomes impractical to continue adding reps with light weights due to breakdowns in form, cardiovascular fatigue, or muscular fatigue that isn't caused by necessarily working your muscles to their strength capacity. For example, if your doing 100 lightweight squats you more likely to have breakdowns in your form as your reps get higher and you're more likely to encounter exhaustion from the cardio aspect rather than the muscular strength
Date: 2024-12-17

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Comments and reviews: 20

TuAFFalcon
44 years old, started gym 15 months ago. I'm 91kg, 180cm. Deadlift 200kg, bench 115kg. I've become massive, and the majority of my training has focused on nothing but heavy weights. I lift the maximum I possibly can every time to hit roughly 10 reps on the first set. I give every set, everything I got, every time. I sleep a lot, eat well, and take supplements. This is just my performance outcome. Take it as you will. I couldn't be happier with my performance thus far. I do not touch light weights. I also strive to be really strong, and I am aiming for a tank build with like 18% bodyfat. I'm sorry, every lightweight training person in my gym has not changed since I started. I started at 98kgs now I'm 91 with muscle. All the best. You can pass on your 1kg weights to your little sister.
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gravity_training
Science suggets you can build muscle anywhere from 6-30 reps. While I believe that anything over 15 may build less muscle, you don't need to be in the 6-9 rep range to build more.
Furthermore, time under tension is crucial for building muscle, as is less rest between sets. People rest way too long overall. Push the muscle with TUT and less rest. You can be in the 10-15 rep range and i assure you there won't be much difference thsn what Max is suggesting.
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HitenPatel
Bro, the last point is absolutely on point but so undervalued!
This year my wife was diagnosed with Grade 2 Breast Cancer and in order to best support her and our two young boys, I continued to train and in fact harder. The resiliency training has given me translated to being strong and supportive at home. This is what it is truly for!
8 months later, l am also happy to say that she is clear
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gerryscat
Your right of course, on the other hand heavy weights are very hard on your joints and tendons. If you plan on getting old, and most of us do, you might want to keep the heavy weights not quite so heavy. I'm in my early sixties and for most of this year have been doing light weights (elbow problem) and I'm basically doing not too bad.
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usayeed727
Wanting to build a big, muscular physique without lifting heavy is like building the biggest and most beautiful mansion without erecting industrial grade pillars. You can never become big if you don’t have some strength- show me a professional bodybuilder who struggles to bench 315lbs for reps. It doesn’t exist.
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marcomongke3116
Quick question if anyone knows. Can you lift heavy in thinner 1. 80m barbells In my lack of experience, i bought 1 and have been using it until my palms started to ache with heavier disks recently. Should i get standardized 2. 20 m barbells for optimal results or less pain
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dheerajgowtham1876
You are wrong in this aspect. Don't ive tentative answers. Begginers should know the process and action of workouts then only after getting some knowledge and experience they can go for heavy weights as per their life style and body goals. Plz stop this kind of vi deos
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jonmoore4588
Not sure this is entirely true. Rep ranges of 5 to 30 have been found to elicit similar hypertrophic gains if sets are taken close to or at failure point. Obviously, above that (30 reps) you're stepping in to endurance and cardiovascular exercise.
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joelpineda2042
There's usually real good info on here but this one I have to disagree. heavy weight is NOT essential to overall fitness especially building muscle. I was caught up on that once. Time Under Tension is wat really builds that muscle.
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gravity_training
Wo this is a very amazing and superb video bro telling about this topic of why we should lift heavy and keep it up and keep up the great work as always and take care
Keep smiling always
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8ema533
I can think of 7 plus reasons to lift lite with lots of reps after 60 yrs old when you've lifted most of your life and done bull work. Rather than ever lifted and worked in a cubicle
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gravity_training
Unfortunately a terrible video! Start by get physical first talk to physical therapist or Professional Trainer! Opt. For machines in gym than move free weights!
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gravity_training
Damn bro where did you disappear to! I was use to seeing weekly vids on your great advice, breakdowns and tips on anything and everything fitness related.
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pedropierre9594
I think you should lift heavy when you eat right and sleep right, if you don’t eat and sleep right you’ll just leave your destroyed and prone to injury
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heisenbones420
I have been lifting for over 3 years and I can definetly say that I started seeing better gains once I started lifting heavier for less reps.
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Bunny11344
I saw a massive change in my glutes when I started doing heavier squats and Rdls. However my goal now is to grow my quads and hammies bigger too
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samuelsohn5975
Lifting heavy is hugely beneficial if done judiciously and with excellent mechanics. Hope to continue lifting heavy until my final breath.
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banato01
7: 29 power is not force applied over time it is energy over time if you gonna make a video about scientific facts get your definitions correct
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sfguzmani
Time Under Tension is what really builds that muscle. You have video about Heavy and Light weights now it's all Heavy now
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zewduwuletaw
Thank you so much for all the help especially for last minute line that gym help outside of the world keep it up mate
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