Top 5 Reasons You NEED to LIFT HEAVY!! (Important)

Top 5 Reasons You NEED to LIFT HEAVY!! (Important)

The question isn’t-Do we even lift? It should
be-Do you ever lift heavy? If the answer to that is no, I’m going to
try to give you 5 reasons why you should start, beginning today. What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. It’s time to start lifting heavy, or at least
I’m going to give you 5 reasons why you should today. Guys, lifting heavy needs to be defined, first
and foremost. I’m talking about 3 to 8 reps. Why is that? It leads us right into our very
first point. Our Number 1 reason of why you need to start
lifting heavy is exactly that. We need to create an overload, or you will be underwhelmed
with your results. Remember, there’s things I always say here.
You either train hard or you train long, but you can’t do both. Guys, that’s predicated on training intensity.
If you’re training hard, you can’t train long, but you got to be training hard if you want
to see results. Well, let me give you another one. If you
don’t challenge yourself, you will not change yourself. You need to bring the intensity, and that’s
where I say, you got to start training in those 3 to 8 rep ranges. And when I say that, I say it with the understanding
that a lot of guys watching this video don’t understand what true overload is. The second they start to feel fatigue, the
second they start to feel discomfort in their muscles, what do they do? They put the bar down, they put the dumbbells
away, that’s not going to change you because that never challenged you. You need to start thinking in this 3 to 8
rep range because what you’re going to want, or I’m going to want from you, is to get that into the 5 to 10 because when
you feel like you’re done at 8, you still got 2 more reps in you. You can get it to
10. When you feel like you’re done in the 5 or
6 range, you’ve still got 2 reps in you. You could probably get it up to 8. Just put that gun to the head mentality of
‘I’m not putting this down unless I get these next 2 reps.’ Or, someone’s pulling the trigger. I guarantee, you’ll put 2 more up there. Train
heavy, guys, you’ll start to see that that challenge will definitely change you. Number 2. You’re going to want to start training
heavy if you want to expose your imbalances and compensations. Just like a car that is out of alignment,
you drive that thing at slow speeds, guess what happens? You’ll hardly ever realize that
you have a problem. But once you start to go faster, that’s all
of a sudden when the steering wheel shakes and everything starts to show its true colors. The same thing happens, guys, with your muscles
in your body. Unless you put yourself to the test, you never
know how you actually stand, or where you stand against yourself, and that’s what will
happen. As you start to train a little bit heavier,
you’re going to expose those imbalances. You’re going to expose that bench bar that
travels much easier on the right arm than it does on the left. Or, when you’re doing dumbbells, where one
just can’t get off your chest and the other one you can. You’ll start to see those the heavier you
go. You’ll also start to see your compensations. You’ll start to see why you start to lean
forward when you’re doing your squats because you don’t have the strength in your quads
to handle those weights. Now, I’m not recommending that this is a way
to hurt yourself. I’m saying you’re always doing everything in control. So even when we talk about overload, it’s
controlled overload always. You train in control. That’s what the gym is about. Putting yourself in a trained, controlled
environment, but in that environment it should be like a lab to yourself. And you’re the subject because you’re going
to start to find some really interesting things about yourself. Reason number 3. Let’s look at a cellular
level, and look at something called MTOR. We want to maximize MTOR because guys, this
is an enzyme that actually is a catalyst in protein synthesis. What that means is, muscle growth. This is
going to catalyze or enhance or speed up or make it more possible. And that’s exactly what we want. Guess what
though? MTOR is maximized by the amount of force and stress that you place on a muscle. The more force production required, the more
MTOR you’re going to produce in a given workout. So, how do we do that? We lift heavy. You got to make sure that when you’re pushing
yourself and challenging yourself, as I’ve said, that you have an eye towards your intensity. The higher the intensity, the higher the force
production, the more of this you’re going to get. And as I said, the more protein synthesis,
that’s muscle gain. Number 4. Let’s start filling up those fast
fibers. We know that there’s 2 types of muscle fibers that are predominantly in your muscles. Slow twitch which are smaller muscle fibers
and the large, fast twitch fibers. Well, guess what? The fast twitch fibers are
only activated or mostly activated the heavier the loads become. The slow twitch fibers are the ones that come
into play early on under lighter loads, lighter stresses. They’re also, as I said, the smallest. These guys are the largest. Not only are these
the largest, but what they do is they have a larger capacity for glycogen storage. With glycogen comes water. You get a cell
volumization effect when you start to fill these babies up. So, if you not only start to increase your
percentage of fast fibers by recruiting them through heavier training, you also can start to volumize them and fill
them up just by the nature of carbohydrates and how they’re stored in our bodies, and
therefore increase muscle size. So, this is where you want to be, but you’re
only going to get there if you start to train the right way. Finally, reason Number 5. Let’s say you’re
stuck at a certain weight plateau. You just can’t increase your weights no matter how
hard you try, or how many times you’ve tried to do a Bench
Press or whatever exercise it is you’re struggling with. Well, guys, it’s time here to Touch Up so
you can start to Trickle Down. What I mean by that is, I’ve shown you before
this concept that we use here at ATHLEANX of Touch Up Sets. A Touch Up Set is basically putting a weight
on a bar that you’re just not used to lifting. And it could result in a 1 or 2 or even 3
rep max for you. And again, probably something you’re not comfortable with especially if
you’re not training heavy already. But what that usually does is it allows your
body to feel the heavier weight. What’s cooler though is when you come back down to your
working weights, they feel a hell of a lot lighter. So, we have this Touch Up to Trickle Down,
so basically it takes all of your lower end strength and it brings it up. So, if you’re having that hard time lifting
heavier, and it is unique to you, what’s the recipe? To lift heavy because you’re going to start
to see that all of those lower end sets are going to start to come up and over time you’re
entire strength level will improve. Wait! Before you go, we’ve just covered 5
reasons why you should be lifting heavy, but I can’t let this video end without telling
you one reason why you should not. And if you want to lift weights because you
want to look like a badass, you’re going to lift hard and heavy in the gym and you want
to look like a badass but you have no regard for form or the execution
of the rep, all you’re caring about is getting from point A to point B, well, guess what? You’re not going to look like a badass, you’re
going to look like a dumbass. And most likely, you’re going to wind up getting hurt. Guys, you only lift heavy, you overload only
under control. I mentioned it in the beginning of the video. When you train, you do so with a purpose.
For me, that’s what the whole word means. Training is working out done with a purpose. Working out is just lifting weights. Here
at ATHLEANX, we don’t just work out. We train. As a matter of fact, we train like athletes.
As I say, if you want to look like an athlete, you got to train like one. Guys, I can help you start doing that. If
you haven’t already, you got to head to ATHLEANX.COM right now. Get the 90-Day Training Program so I can take
you systematically from Day 1 to Day 90 in a step-by-step progression. I can tell you when we need to push the gas
and start lifting heavier, and when we need to actually, in the benefit of improvement,
take a little step back. It’s just as important as when we do push
that gas, and it all comes together when you do this in a progressive way. Guys, that’s over at ATHLEANX.COM, that’s
the training program that I created. In the meantime, if you found this video helpful,
and you found those 5 reasons, and maybe even this 6th reason helpful, make sure you leave your comments below and
a thumb’s up. And whatever else you’d like to see me cover,
I’ll do it. Let me know down below, and we’ll cover it in a future video. Alright, guys. I hope you found this helpful.
We’ll be back here again in just a couple days.

100 Replies to “Top 5 Reasons You NEED to LIFT HEAVY!! (Important)”

  1. #2 – exposes imbalances. So I have exposed my imbalances, what do I do with them? Do 3 reps on the left and 3 on the right even though I could've done 4 on the left and just wait until the right can do as many as left or is there a better way?

  2. Ahhh Yes…We dont Just,
    Work Out(Arnold voice)
    (TMNT voice)
    Been saying this for years.
    People always say "whatever" and
    Never took me serious,
    Thanks Jeff for the backup, now
    they Can Just stuff it. (Im sure they do)w/cake, cookies and other kind of fat food. For Me…I Train Athlean!-X

  3. What if on my first set i can lift the weight up to 12 or so times. Is that too light. I definitely won’t be able to lift till 12 reps my next two sets

  4. But when I feel like I'm done it's when I can't push the bar up in the bench press anymore. Am I doing it correctly :/

  5. Jeff which is better to lose weight? I've bulked up too much for my frame. I'd like to drop 5-10 pounds but dont want to lose strength

  6. 170cm, 80kg (Bodyfat aroud 25%) 30 years old, never exercised, used to drink alcohol and smoking for 15 years now, and i can bench press only for 30kg (5+5kg on barbell) for 4×12, and can't improve for like 3 weeks, dont know why, maybe because i eat less to bring down bodyfat percentage and dont have enough energy?? Im afraid to put more weight because have no partner…What to do? I know it's a childish weight but…

  7. Quick question Jeff,
    You’re suggesting we lift heavier and reduce to about 5-8 reps. Based on this, how much rest time is needed between sets?

  8. I want jeff as a neighbour, like when i go out to get the newspaper, and i greet him: mornin' jeff… and he responds: WWWHATS UP NEIGHBOUR IM JEFF CAVALIER ATHLEANX.COM!

  9. I need a spotter😂 just this morning I got stuck on the bench press and had to weight a minute to recover whilst my ribs were being crushed😂 and all the people around me werent interested in helping either😂

  10. When should you do the touch up weight? Before your regular weight, instead of your regular weight, or after your regular wieght?

  11. Hi, how can i very my everyday bodyweight workouts to "lift or push heavy"? Can i increase demand by maximizng explosion? Or increase hold duration, i.e. long hold chin ups, or minute pushup…thanks

  12. Love when I see a vid from a guy of your stature that confirms the way I train. I do 10 rep sets last being to failure. Usually 3 sets hitting one muscle from different points. If I plattoe a few times I will just add weight an strive for those 10 reps the next time. Thinking to just go heavy every 2-3 times I do a certain routine after watching this. Hate doing heavy sets thou as form almost always is harder to keep. Liked an watched the ads as my thanks an support.

  13. What extra amount of percentage kg should i add to lift "heavy". Like for instance chest press is 60 kg 10 to 12 reps. How much should i add for 1 to 3 reps? What is the formula figuring out doing a heavy set or sets?

  14. I know this video is old as hell but I'll comment anyway. What I do is warm up with some light bench 3or4 sets of 10-15 reps then add 10lbs every set until my 1rep max. I went from 135 to 245 in a few months (3-4) twice a week.

  15. I’ve only been mixing this in for about six weeks and the gains (measured) have been greater in that time than the previous 5 months. Thanks Jeff and of course Jessie. Top work fellas!

  16. Hi Everyone, I have a quick question I would like clarification for. Jeff has spoken in other videos about how the optimal TUT (time under tension) being somewhere around 45 second to 1 minute per set. But if you are doing say, 5 reps for a set, should each rep take about 10 seconds? Or is this a different method since you are overloading a bit more?

  17. I’m confused, if slow twitch muscle fibres don’t like to grow that much then why do people train them for hypertrophy woth 8-12 reps

  18. Yah. Don't lift crazy stuff.
    Example: if you can easily curl 25lbs for 10 reps, then curle 35 to failure.
    Nothing wild. Just grow and develope

  19. Damnnnnnn click an old Jeff video for fun and he's got mTOR on the board?! I know its common knowledge among us nerds but I wanna bet it was pretty rare to hear about back then.

  20. But Sir, Weightlifters and Powerlifters are not as heavily built as Bodybuilders, who don't lift as heavy as them, how will you explain that?

  21. Guys if your looking for a program that teaches you all this and helps you get the gains you want go to Athlean-X . Com and sign up for one of our programs . Stop making excuses and start making commitments

  22. Jeff! If I start lifting heavy 3-8 reps. How many sets should I do and how many exercises per that muscle group ??

  23. IF you do HIT training to failure there is scientific results… SCIENTIFIC that if you go to FAILURE there was no difference in growth whether or not you go heavy and low reps or light and many reps Not to risk if you are older lifting heavy has much more possible to go. This heavy thing is relative

  24. Jeff Cavalier knows his stuff and now I've started to lift heavy, train hard for about a month now and I'm seeing good results. Wished I followed his channel years ago.

  25. I hate heavy weight it's mostly the rest time you have to do I really don't have time to sit in the gym for hours on end because of that crappy rest time I prefer to just start light and work my weight up or vice versa witha 45 second restt

  26. This was working great for me…until I dropped the damn dumbbell on my ear. Lucky I got the important bits out of the way. Can't go to true failure when you workout alone.

  27. Hey Athlean team, quick question, if you train heavy (5 to 8 reps), there's just no way you'll be able to get the 45 seconds of muscle tension right ? So how should you balance those two things ?

  28. 2 years ago I woz a 9 stone weakling now I’m 14 stone of power I have my own home gym yes I have spent a fortune but has been worth it wish I could send a before and after and most of were I am is down to listening to Jeff thankyou Jeff

  29. Guys – if you’re lifting heavy and maxing out at around 6 reps per set, you need to rest between 3-5 mins between sets.
    Very important

  30. Thanks Jeff. Love you video's. I have been working to not count the reps too much and just keep going until I can go no longer for my last set.

  31. #1 reason why you shouldn't lift heavy. You are more susceptible to injury. When you lift heavy, form goes out the window and you get hurt. I know plenty of guys that make that mistake, including myself.Its a marathon not a sprint.

  32. Isn't 3-8 too low for reps? Always thought it was 8-12 for size gains? 3-8 is more for strength. Someone help?

  33. Can't bench press heavy.. if I can't pick it up, I'm dead. There is no one at the gym at the time I go,

  34. One of the best things I ever heard from Jeff on this channel, overload till failure. I took a lot of my lifts from 12 reps down to the 5-8 range with added weight.

  35. “You’re not gonna look like a badass, you’re gonna look like a dumbass” lol 😂 so funny. You must listen to Jeff to avoid looking like a dumb ass! Lol

  36. Good advice. Was stuck in a routine for each exercise – one set of 15 reps followed by four sets of 12 reps. If I didn't think I could achieve the 15/12 reps, I simply didn't try and pile on any extra weight. A Mate at the gym told me I had it all wrong and to forget the 15/12 rep mindset. Am now adding weight, and yes, Jeff is right, I'm now lifting much heavier weight. Initially I might only achieve 3, 4 or 5 reps, but these gradually go up to higher numbers and achieve much better results.

  37. These are mostly on point. I tried quite a few programs that these "gurus" put out… I didn't really see results until I got this one—–> @t       Your welcome..

  38. you again. I mean you good at giving out advice but not a good demonstrator. You just talk and talk and don't preform.

  39. if you think 3-8 reps, that's exactly how many you'll do. Do as many as you can, but adjust the weight so it falls in that range. The mind is a tricky thing. 3-8 reps for your mind is probably not your true 3-8 rep weight range. Know where you're at, but never count.

  40. Easy principles to follow here

    Frequency: how many times you hit the body part for example if u squat 2-3 times a week u have high frequency. This means soreness won’t bother u as much what I mean by this is notice how people complain after leg day and sometimes even avoid it because for the next few days their legs are sore…..well simple answer most body part slits only have u doing 1 leg day lmao (the stupidity of it) it isn’t enough u have to hit the lower body more then 1 day people. people don’t really say “ohhh bro my chest is sore asf I might just skip chest and Triceps” why because they have higher frequency duuuuhhh lol

    Volume: sets and reps example 5sets of 5 reps aka the good old 5×5 then we have 3×5 and 8-12×3 and 8-12×4. Example would be squats 5×5 for the day. Volume can also help bring up any weak points also.

    Intensity: basically how much are u lifting for that session example if ur 1rep max on bench is 100kg/220lbs and u only do 50kgs then your intensity is only 50% and not enough generally 70% I hear is the point 70 and up, Intensity can also be weight on the bar which is also important lol.

    Progressive overload: probably the most important lol. Gradual increase of stress placed on the muscle over a period of time.

    I personally follow StrongLifts so we have 3 days a week full body Monday Wensday and Friday
    Workout A) Squat, Bench, Barbell Row (I do Pendlay)
    Workout B) Squat, Overhead Press, Deadlift
    Week one is Workout A,B,A
    Week two is Workout B,A,B
    In turn I have good amount of frequency, decent volume and usually constant flow of intensity yes I’m a fcking novice lmao.
    Edit: I only have 2 assistances exercises Incline BB Bench press and Barbell Bell Curls

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