How Heavy Should You Lift To Build Muscle?
If you want to become muscular, you need to be lifting heavy weights. That is common knowledge and I think that you should really start lifting heavy today.
But, the question that often arises when asked this question is, “how heavy should you lift in order to build and develop muscles”?
That is understandable and in this article, I will talk about how heavy you should lift in order to get those big muscles.
The first thing I want to talk about regarding how heavy you should lift is that it depends on whether you’re performing the exercise with proper form or not.
No matter what exercise you’re doing, you should be performing it with the proper form. Then, slowly load up the barbell or dumbbell until you reach a point where your form starts to suffer.
I cannot stress this enough; you need to use proper form because not only does it target the muscles correctly but it also prevents injuries as well.
Let’s take deadlifting for example. This exercise should be performed with proper form otherwise you’ll be in a world of trouble.
Start off with weights that you’re comfortable with. Usually, I start deadlifting at 135lbs. I have full control of this weight so I start to add weight to it. Then, I reach 175lbs.
I can still control this weight and I have no problems with form. So, I load it up again and this time, I went ahead and did 215lbs. Again, this was no problem for me as I am having a good command of the weights.
And then I loaded the barbell up until I reached 310lbs. Then, my form starts to suffer; I have my back rounded a little bit and I couldn’t do more than 5 reps. Then I stop here because, like I’ve said, when form starts to suffer, you need to lower the weights to your previous stable configuration.
The idea here is to keep loading up the weights slowly until you reach a point where your form starts to suffer.
The next thing I want to talk about is the concept of PRs or Personal Records. PRs are usually just one rep maximum of any workout. For example, my PR in bench press is 250lbs which is 15% more of my body weight. I can only do 250lbs for one rep that is why it is called as a “personal record”.
The reason why I included this tip in the topic because by doing PRs every workout session, it will increase your strength over time than not doing them at all. That is because PRs are usually so taxing that it gives the necessary muscle tension to stimulate optimal muscle growth and development.
When performing a PR max, though, you need to have a spotter readily available to assist you at all times.
I hope that this article has shed some light about how heavy you should lift in order to build muscle. After reading this, be sure to apply the advice I’ve given and I promise you, you will have better muscle growth than ever before.