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How many times have you walked into a gym and seen "Billy
Be Bad" prancing around the gym with his blue tight pants,
his cut off t-shirt and his $30 gloves lifting nothing heavier
than what his girlfriend is using? Granted, at least he's
in the gym, but the problem with these types of people is
that they believe they are training properly and that people
who scream and slam the weight around are just roid raging
jocks that haven't got a clue. Unfortunately, so many people
that workout have the mentality that TRAINING HEAVY is not
needed to get big. I have one thing to say to this, BULLSHIT!!
Whew! Now that I have that off my chest, let's move on to
the topic of the day- HEAVY WEIGHTS. Unfortunately, we don't
see those two words in most of today's current muscle magazines,
but we should. Nothing will build more mass and strength than
to lift heavy, heavy, heavy. I'm talking about using a weight
that is 2- 3 times heavier than the average fluffy would even
consider doing. Of course, most people can't use this kind
of weight right off the bat, but that doesn't mean that they
can't put as MUCH WEIGHT AS POSSIBLE on the bar and get as
many reps in good form as they can.
A lifter who wants to be big and brutally
strong must see the adding of weight as the most important
factor of his training. Sure diet is important. Rest?
Of course! But none of that will matter if you aren't
REALLY trying to add weight to the bar.
The point is that you can, if you really want to, make
any workout a little HEAVIER. You don't have to be a pussy
and make a shit load of excuses why you "can't"
lift heavy. You might be wondering what HEAVY weights
can do for you that light weights cannot? Well, |
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| HEAVY weights can stimulate far more muscle
fibers. They can stimulate the strengthening of the tendons
and ligaments and they can literally make a man out of
a mouse. Why do you think the breathing squat programs
are so successful? Why do you think some of the participants
in those programs are able to pack on 30, 50 even up to
100lbs of muscle? The reason is because they are constantly
adding weight to the bar. They strive to lift HEAVIER
and HEAVIER weights. Some men, with a large amount of
drive and determination, can literally add weight to the
bar every time they train. They have the BALLS to push
themselves. They have the BALLS to train like men and
really, really give it an honest effort. Do you? |
I know I spent a large amount of my training career trying
to get bigger or stronger by taking the easy route. I was
always searching for the breakthrough supplement and the miracle
program. All of that is BULLSHIT! I finally started making
gains when I stopped trying to find the easy road and just
started adding weight to the bar. I must have gone up 30lbs
in 6 months and I haven't looked back since. I want to be
STRONG. I want to be able to lift any weight that comes across
my path. How can some people be content staring in the mirror,
using the same poundage they've used for the last two years
and not making one slightest bit of progress? Men lift HEAVY
weights, that's what we do. We don't pump the weights. We
don't F-E-E-L the weights. We KILL THE WEIGHT. And when it's
dead, we move on to the next HEAVIER battle. See you on the
battlefield!
Mass Building Routine
3-4 exercises per body part, 5-7 reps once every
5 days. For example, chest on Monday (bench press, incline
bench press, decline bench press, incline fly's). The next
time you work your chest would be Saturday. But now to shock
your muscle, your work out would change to dumbbell bench
press, dumbbell incline press, dumbbell decline press, and
finish off with cable fly's. Then, the next time you work
out your chest will be Thursday. This time, you will use the
Smith Klein machines for regular, incline, and decline press.
The next time you work out your chest will be Tuesday. And
it's back to bench press, incline press and decline using
the bar.
Things to Remember When Training Heavy
Do full body exercises
Until the time comes for you to get cut, forget those exercises
that isolate specific muscles and stick to those that force
you to use your entire body. Good examples of such exercises
are squats and "clean and presses."
Lift heavy weights
The only way for you to increase your strength and build muscle
is to challenge your muscles with progressively heavier weights.
Set a long-term goal for yourself and the mini-goals that
will help you get there. For instance, if you currently bench
225 pounds and would like to be able to bench 315, aim to
increase the weight by 5 pounds per workout until you reach
your ultimate goal.
Do low reps
Of course, the only way to achieve this strength increase
is to limit your rep range. So make sure that you can only
do a maximum of 8 reps per set. Remember that in order to
gain size, it's better for you to be able to do 4 reps of
225 pounds than 15 reps of 185 pounds.
Rest and recovery
Similarly, your muscles need time to recover from a heavy
weightlifting session, so make sure that you allow each muscle
group at least three days to recover fully between workouts.
For instance, if you do three weightlifting workouts per week,
try doing chest and back on Mondays, legs on Wednesdays, and
shoulders and arms on Fridays, or a similar schedule that
provides ample recovery time to all the major muscle groups.
Increase your protein intake
That doesn't mean that you should be eating an extra bag of
chips and a six-pack every day -- far from it. Remember, you
want to put on muscle, not fat. So make sure that those extra
calories come from protein and carbs, not fat. A good breakdown
for bodybuilders is 40% carbs, 35% protein and 25% fat. So
if you're consuming 2,500 calories per day, make sure that
only about 625 of those come from fat, and that the rest are
made up of almost equal amounts of protein and carbs.
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