Depending on your goals and your body type, the answers to all these questions will be different and ever changing. There is much science to back up the answers to these questions that I will save for a later day. The focus at hand, instead, is the importance of lifting heavy no matter your goals. Of course the volume of heavy lifting will change based on your goals, but it should be included at one point or another.
I personally try to lift heavy about once a week, making sure to hit my major muscle groups of legs, back, chest, and core. Lifting heavy will rev up your metabolism, strengthen connective tissue, and provide your body the opportunity for progression (just to name a few).
I like to include a HIIT series at the end of this workout to increase my heart rate up and burn some extra calories. If you have the time and are feeling like a champ, try the BONUS HIIT too!
"Lift HEAVY" workout:
5 minute warm up
- Perform the first set as a warm up set at about 60-80% of the weight you are going to use for your heavier 3 sets.
- Perform 12-15 reps on the first set and then increase the weight and do 8-10 reps on the remaining 3 sets.
- Perform the 2 exercises listed back to back with little rest in between.
Barbell Squat
DB Bench press
Lat Pulldown
Barbell Deadlift
Incline DB Bench
Decline weigted situp
Bent over Barbell Row
Decline leg raises
1 leg spasov squat
DB bicep curl to shoulder press
4 minute HIIT- Burpees with a jump (no pushup)
8 rounds of: 20 seconds on, 10 second recover
BONUS
4 minute HIIT- Squat Jacks
8 rounds of: 20 seconds on, 10 second recover
Now Enjoy the Swoll!
