THIS WEEK'S PROGRAMMINg: 9/17 - 9/23 lift heavy
A heavy lifting day should be a part of everyone’s weekly programming. There are three things we need to talk about when it comes to lifting heavy.
It is technique dependent, so it doesn’t happen overnight, but with good coaching you can build your way into this stimulus. So, if you aren’t there yet, don’t worry, keep coming to class and we will work on technique as part of the process.
Have an understanding for the importance of the hormonal stimulus associated with heavy lift days. The release of human growth hormone is significant in everything from metabolism increase to weight loss and optimization of most every hormone you can think of. This includes and is not limited to, increased testosterone (don’t worry ladies, this one doesn’t affect you at all, you can’t really increase yours through heavy lifting), insulin sensitivity, cortisol, hunger hormones like leptin and ghrelin, and even the reduction of oxidative stress.
You don’t get big!
If you only do this type of lifting 2-3 x per week, which we don’t, it’s not nearly enough.
The loads that are 85% or more than your absolute max performed in sets of less than 8 reps don’t add any muscle growth, they only add power and speed. The lifts that are 10-15 reps at around 70-80% of your max add muscle growth. And most recently, we see that light loads performed more than 20 reps in a row add muscle growth as well. Know your fact.
This week we will focus on technique and heavy loads as part of our workout. Get ready!