Train Heavy Technique

OK, you could argue that lifting heavy is not a technique at all because its what most people do all the time. Most people make the mistake of overusing this technique, your body cant handle this technique 12 months a year and besides, you need to mix up your training for optimal results.

If you are over 40 like me, I would only recommend using this technique 3 weeks at a time maybe twice a year. If you are in your twenties you can probably get away with doing it every other month. The concept is simple, lift as heavy as you can and take lots of rest between sets. What this means is that you will only be doing two to four exercises for a given body part but doing it very intensely. The most important thing when doing heavy weights is to use perfect form.

When doing this heavy weight, you are on the cusp of what your musculoskeletal system can support so you need to be ultra smooth and slow to keep from getting injured. If you cant do at least 3 reps then you are probably doing too much weight, I would try for five or six reps - give it all you got because you are going to be taking 3-5 minutes rest before your next set.

On your last set, you might try doing a drop set. To get your last bit of energy, don't follow your first heavy set with a similar exercise - choose something different. For example, if you just did heavy on the bench press then do heavy on the pec deck next.If you just went heavy on lat pull downs then go heavy on cable rows next.

The hardest thing about the Heavy Weight workout is stopping it! Its easy to get wrapped up in lifting heavy and trying to max out but its not good for your body or good for your progress to continue to do this workout forever - you gotta mix up your workout!. Mentally it can be tough to come in and only do 60% of the weight you did last week, if you cant handle this I would suggest completely mixing up your workout when you stop the Heavy Weight technique to use different exercises - that way you cant mentally compare to how much you were lifting last week.