I wrote the other day about “going heavy”. Reading this, some might have images of thick-necked powerlifters with knee-wraps and lifting belts pushing weights that make the bar bend. Sure, this is “heavy”, but heavy is relative. Most of us will never come close to the weights these folks are pushing or pulling. Indeed, our “heavy” will pale by comparison.
“Heavy”, or, more specifically, intensity is related to one’s maximal lift—how much one can lift in proper form for one-repetition maximum (1-RM). Given the risk of injury lifting maximal weights—especially the older we get—it is sometimes better to just estimate the 1-RM based upon submaximal lifts (e.g., 5-RM) or an estimate based on experience (e.g., someone bench presses 185 lb for 10 repetitions and feels he or she could two more repetitions; this would calculate to a 1-RM of approximately 264 lb1). Calculators, like the one cited below1 are an easy way to estimate maximums.
The intensities used in lifting are based off of the 1-RM. These can be determined objectively (as a percentage of the 1-RM) or subjectively (the perception of difficulty). Examples2:
50-70% = “light”
70-80% = “moderate”
80-85% = “moderate-heavy”
85-90% = “heavy”
90-95% = “submaximal”
95-100% = “maximal”
Repetitions are driven by the goal. Muscle hypertrophy (size) is often driven by volume (i.e., weight x repetitions x sets)—generally 60-75% maximum for sets of 6-12 repetitions. Muscle strength is driven by increased intensity—generally 70-90% maximum for sets of 3-6 repetitions. Note that the best stimulus will be the highest intensity “working sets”, but the higher intensities and volumes will require more effective recovery strategies. (Working sets will be the sets performed at the above prescribed intensities—excluding warm-up sets). “Lower intensity” does not necessarily mean easier. A set of 3 repetitions at 85% can actually be easier than a set of 10 at 70%. Thus, lifting “heavy” is more about lifting “hard” than lifting “big”.
Lifting heavy is targeting weights and volumes that are between the “maximum recoverable volume (MRV)” and “minimum effective volume (MEV)”3. These are the effective training intensities and volumes. Lifting lighter loads will tend to be ineffective and lead to loss of strength and muscle mass (be below the “maintenance volume”3) despite the intended effort.
“Heavy” if relative. For the older beginner, the bar itself (45 lb) may be “heavy”. This is okay, as long as the exerciser is overloading the muscle—doing more than that to which the muscle is accustomed to doing.
There are a number of great beginner weight lifting programs. Presently, I am benefiting from Jim Wendler’s 5-3-1 Program. This is based off of percentages of the 90% 1-RM. Others—particularly the true beginner might prefer something like a 5 x 5 program that progresses sets of 5 repetitions. After a couple of warm-up sets, the lifter does 5 sets of 5 repetitions (of, for example the “basic 5” exercises). Starting at a comfortable weight that can be performed in proper form, the weight can be progressed in small increments (e.g., 5-10 lb) each workout. One suggestion4 is three day a week A (squat, bench, barbell row)/ B (squat, overhead press, deadlift) alternation. Starting at with the empty bar (45 lb) on the squat and increasing by 5 lb each workout, one will be squatting 100 lb is only a month. Eventually, the gains will slow, but the progress will initially be quick and safe. As “heavy” gets heavier, more complex progressions can be practiced.
Heavy need not cause injury. Injury results from poor technique and progression. If the excuse for not lifting heavy is “I have bad knees” or “I have a bad back”. I would respond: “Why do you have bad knees?” or “Why do you have a bad back?” Fix the problem and don’t make the same mistakes going forward. Exercise should not cause injury!! Injuries won’t fix themselves. “Stronger” requires “heavy” lifting.
Be your best today; be better tomorrow.
Carpe momento!
1https://www.bodybuilding.com/fun/other7.htm
2Greg Everett, Olympic Weightlifting, 3rd ed.
3Mike Israetel & James Hoffmann, How Much Should I Train?
4https://stronglifts.com/5×5/#gref