Use heavy weights

Of course heavy is relative to the levels of your capabilities. Lifting technique improvements can certainly make for a safer and more powerful exercise. Progressive resistance is fundamental to strength training philosophy.

Body weight can be heavy enough if you perform the reps as fast as you can or get more work done in a shorter period of time than your last workout (aim for progress)

Training the mind to train the muscle and burn fat

Why do some people not go nearly as heavy as they can? Perhaps to play it safe and I understand that. More vulnerable populations (like if you’ve had shoulder surgeries) will have to watch it especially. That being said, the healthy workout population should consider this…

Lower the size of fat cells, while increasing the density of muscle cells

Maybe people don’t go heavy because they don’t want to bulk up. I’ll say that some people are more prone than others in this bulking regard. Most often it is the opposite — once people train heavier, they get lowered body fat and denser. It’s likely due to the reduced reps and volume.

Central Nervous System for fitness, cognitive function and mobility

We train movement patterns at Orangetheory Fitness in Seattle. For example, a common exercise is the squat and goblet squats with a weight do make the booty go good.

Goblet Squat keep your core tight and drive through heels

The heavier we go relative to our overall 100% max is similar to doing a push pace at 84% or higher on the treadmills. In other words, by increasing the intensity there are many ways that the exercise recovery will produce beneficial body adaptations.

So next time you select a training weight, think about what is 80% of what your overall maximum capability would be and go from there.

Squeeze the weight

You will activate more nervous system pathways by squeezing the weight and focusing on full body tension during every multi-joint exercise.

Stay tuned…