Is Heavy Lifting The Right Training For Me?
If you have been going to the gym for a while now, it will be hard not to have considered stepping away from the treadmill and ‘lifting heavy’.
Lifting heavy, or ‘mechanical tension’ is the practice of using heavier weights and usually a lower rep range to build muscle and strength.
However, lifting heavier weights than your normal sphere should be approached with a degree of caution.
If you are a beginner lifter in particular, your form may suffer as your body strains with the increase in weight.
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When this happens your other muscles try to compensate with the overload and extra strain being placed on your body.
Therefore, the actual muscle groups(s) you are looking to stimulate more growth from isn’t targeted.
Form is extremely important, not just to ensure the correct muscle(s) are being worked but also for your safety and to prevent injury.
Ensure the weight you choose allows you to perform the lift with good form for at least 4 reps. Stop when form is compromised.
Therefore, if you can lift with good form for 4 reps, perform 3 sets of 4 reps.
Or 5 reps etc. Ensure you can lift safely for all sets.
You may also wish to have a spotter for you lifts, especially for the bench press where there can be very little room for mistakes.
If you are doing squats, ensure the safety bars are set at a level so if you have to drop the weight or at least have some control when it is on the bars you are able to crawl under the weight and not be crushed by it.
In extreme cases, some people are suited to Single Rep Training, whereby you literally do sets of 1 repetition which is approximately 90-95% of your 1 rep max.
This is an exaggerated form of pause rep training.
This sort of training is more suited to natural mesomorphs and those will no joint issues or injuries.
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