Do you ever lift heavy? If the answer to that is no, I'm going to try to give you 5 reasons why you should start, beginning today. It's time to start lifting heavy, or at least I'm going to give you 5 reasons why you should today.
We need to create an overload, or you will be underwhelmed with your results. Remember, there's things I always say here. You either train hard or you train long, but you can't do both. Guys, that's predicated on training intensity. If you're training hard, you can't train long, but you got to be training hard if you want to see results. Well, let me give you another one.
If you don't challenge yourself, you will not change yourself. You need to bring the intensity, and that's where I say, you got to start training in those 3 to 8 rep ranges.
they start to feel fatigue, the second they start to feel discomfort in their muscles, what do they do? They put the bar down, they put the dumbbells away, that's not going to change you because that never challenged you. You need to start thinking in this 3 to 8 rep range because what you're going to want, or I'm going to want from you, is to get that into the 5 to 10 because when you feel like you're done at 8, you still got 2 more reps in you. You can get it to 10.
When you feel like you're done in the 5 or 6 range, you've still got 2 reps in you. You could probably get it up to 8. Just put that gun to the head mentality of 'I'm not putting this down unless I get these next 2 reps.' Or, someone's pulling the trigger. I guarantee, you'll put 2 more up there. Train heavy, guys, you'll start to see that that challenge will definitely change you. Number 2.
You're going to want to start training heavy if you want to expose your imbalances and compensations. Just like a car that is out of alignment, you drive that thing at slow speeds, guess what happens? You'll hardly ever realize that you have a problem. But once you start to go faster, that's all of a sudden when the steering wheel shakes and everything starts to show its true colors.
The same thing happens, guys, with your muscles in your body. Unless you put yourself to the test, you never know how you actually stand, or where you stand against yourself, and that's what will happen. As you start to train a little bit heavier, you're going to expose those imbalances.
You're going to expose that bench bar that travels much easier on the right arm than it does on the left. Or, when you're doing dumbbells, where one just can't get off your chest and the other one you can. You'll start to see those the heavier you go. You'll also start to see your compensations.
You'll start to see why you start to lean forward when you're doing your squats because you don't have the strength in your quads to handle those weights. Now, I'm not recommending that this is a way to hurt yourself. I'm saying you're always doing everything in control. So even when we talk about overload, it's controlled overload always. You train in control. That's what the gym is about.
Putting yourself in a trained, controlled environment, but in that environment it should be like a lab to yourself. And you're the subject because you're going to start to find some really interesting things about yourself.
Let's look at a cellular level, and look at something called MTOR.
We want to maximize MTOR because guys, this is an enzyme that actually is a catalyst in protein synthesis. What that means is, muscle growth. This is going to catalyze or enhance or speed up or make it more possible. And that's exactly what we want. Guess what though? MTOR is maximized by the amount of force and stress that you place on a muscle.
The more force production required, the more MTOR you're going to produce in a given workout. So, how do we do that? We lift heavy. You got to make sure that when you're pushing yourself and challenging yourself, as I've said, that you have an eye towards your intensity. The higher the intensity, the higher the force production, the more of this you're going to get. And as I said, the more protein synthesis, that's muscle gain.
Let's start filling up those fast fibers. We know that there's 2 types of muscle fibers that are predominantly in your muscles. Slow twitch which are smaller muscle fibers and the large, fast twitch fibers. Well, guess what? The fast twitch fibers are only activated or mostly activated the heavier the loads become.
The slow twitch fibers are the ones that come into play early on under lighter loads, lighter stresses. They're also, as I said, the smallest. These guys are the largest. Not only are these the largest, but what they do is they have a larger capacity for glycogen storage. With glycogen comes water. You get a cell volumization effect when you start to fill these babies up.
So, if you not only start to increase your percentage of fast fibers by recruiting them through heavier training, you also can start to volumize them and fill them up just by the nature of carbohydrates and how they're stored in our bodies, and therefore increase muscle size. So, this is where you want to be, but you're only going to get there if you start to train the right way.
Finally, reason Number 5.
Let's say you're stuck at a certain weight plateau. You just can't increase your weights no matter how hard you try, or how many times you've tried to do a Bench Press or whatever exercise it is you're struggling with. Well, guys, it's time here to Touch Up so you can start to Trickle Down.
A Touch Up Set is basically putting a weight on a bar that you're just not used to lifting. And it could result in a 1 or 2 or even 3 rep max for you. And again, probably something you're not comfortable with especially if you're not training heavy already.
But what that usually does is it allows your body to feel the heavier weight. What's cooler though is when you come back down to your working weights, they feel a hell of a lot lighter. So, we have this Touch Up to Trickle Down, so basically it takes all of your lower end strength and it brings it up.
So, if you're having that hard time lifting heavier, and it is unique to you, what's the recipe? To lift heavy because you're going to start to see that all of those lower end sets are going to start to come up and over time you're entire strength level will improve. Wait! Before you go, we've just covered 5 reasons why you should be lifting heavy, but I can't let this video end without telling you one reason why you should not.
And if you want to lift weights because you want to look like a badass, you're going to lift hard and heavy in the gym and you want to look like a badass but you have no regard for form or the execution of the rep, all you're caring about is getting from point A to point B, well, guess what? You're not going to look like a badass, you're going to look like a dumbass. And most likely, you're going to wind up getting hurt. Guys, you only lift heavy, you overload only under control.