The easiest way to break through a training plateau is by changing some or all of the variables in the workout routine such as…exercise selection, intensity, repetitions, sets, rest interval, tempo etc. One of the best ways to stimulate new changes in your body, is to increase the amount of weight (intensity) that you’re using on your exercises. Here’s some more reasons that you should be using heavy weights in your workouts.
Lifting heavy can cause muscles to grow.
Heavy resistance recruits more of the type II muscle fibers responsible for generating muscle force & power. Type II muscle fibers are generally responsible for the size and definition of a muscle, so activating more of these fibers can help provide immediate results.
Lifting heavy can help muscles get stronger WITHOUT the size.
If your goal is to get stronger but not necessarily bigger, then heavy weights can help. Using heavy weights focuses on myofibrillar hypertrophy, resulting in a muscle that is thicker and stronger to generate more force, but not necessarily larger. Keep reps low, weight heavy and you’re golden. It’s the calorie intake that increases your weight!
Lifting heavy can help as you age.
If you’re over the age of 35, you should definitely be using heavy resistance two to four times a week. When males hit their mid-30s, they will naturally produce less testosterone unless there is a stimulus that causes the body to produce it. Heavy weight training is one stimulus that can cause males to produce more testosterone and help increase bone density, both of which are important factors as we age. Heavy weights can also help women over 35 to increase their levels of growth hormone, which is important for developing lean muscle and burning more fat.
Lifting heavy can increase your resting metabolism.
It’s muscle tissue that helps us to burn energy i.e. calories. Adding 5 to 7 pounds of muscle can increase your resting metabolism up to 50+ calories extra per day. This accumulating over each month will result in more fat burning.
Lifting heavy will boost your confidence.
There’s no feeling like it when you visually and physically see your own strength growing month to month. Heavier weight training can be a challenge, but take it as it is, work hard and keep your form solid every workout…you’ll see progression often and this will provide a huge mental boost for you.
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