Why training heavy is key

Every time I go to the gym I see nice people who are clueless when it comes to training.  They think that they can get big and strong on Joe Blow routines.  They are sorely mistaken.  All it takes is the right program and diet and you can get big and strong.  You need the right combination of strength and form to build a great body.  Meaning you have to lift heavy with good form.  If you're not willing to do this it will make the whole process longer.

You need to master the 4 basic compound lifts.

1: The squat

2: Overhead press

3: Bench press

4: Dead-lift

Once you develop proficiency at these, you'll begin to see muscle gains and dense hard muscle.  The kind of muscle that can't be built through pump sets.  Pump sets are good for pretty boys and girls.  But if you're trying to build solid mass and thickness good luck with those pump sets.

There are a few exceptions though.

20 rep squats are some of the best leg builders I've ever seen as well as 20 reps on the leg press.  Basically for the thighs, high reps are king.  Now, I realize I said that, that doesn't mean you can neglect the heavy lifting.  For the high rep squats to work you need to be lifting at least 275 lbs on the barbell.  This is what will build leg size.  Unfortunately, this is hard work and brutal, most people don't have what it takes to get that done.  However, if you're willing to learn and get under a barbell you can make consistent progress and gains.

Here's a sample power bodybuilding workout

Chest:

Flat bench press: 4 sets 4-6 reps

Incline bench press: 3 x 8 reps

Dumbbell pullovers: 3 x 12 reps

Over head press: 3 x 6-8 reps

Rear delt machine: 3 x 12 reps

Close grip bench press: 3 x 8 reps

Skull crushers: 3 x 15 reps

Dip machine: 3 x 15 reps

You see, the beginning of the workout is dedicated to power lifting style training.  As in as heavy as possible for the given rep range.  

The most important part of this workout is the first part as well as getting stronger on that primary exercise.  When you take that into account and focus your effort and energy on improving your strength on that lift you will make the most gains.  This is what will help people the most.  To build strength and muscle you have to focus on your form and the weights you're using.   

You'll see the gains continue to come as you get bigger and stronger.  Don't try this program during a cut.  You will need to be in a calorie surplus to see the muscle gains.  Remember that heavy training is what will allow you to pack on muscle in the fastest amount of time.  I don't peg my audience as a bunch of IFBB pro bodybuilders.  Don't do what these guys do.  These guys spend more money on drugs than you do on rent.

Keep in mind that some people will grow faster than others on this program.  Also, some people will use this program and they will use steroids.  That's fine with me, I'll never judge what someone else does with their body.  Their body belongs to them.

Thank you for reading.

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