# 7 reasons Why You Should lift HEAVY ## Метаданные - **Канал:** Gravity Transformation - Fat Loss Experts - **YouTube:** https://www.youtube.com/watch?v=YwzcCZ51VOE ## Содержание ### [0:00](https://www.youtube.com/watch?v=YwzcCZ51VOE) Segment 1 (00:00 - 05:00) lifting heavier weights will help you build more muscle get stronger and burn more fat yet most people don't even understand what it means to lift heavy and why you absolutely should be doing it in fact the concept of lifting heavy is something that most regular day-to-day gym goers confuse to only benefit powerlifters and maybe bodybuilders but the truth is whether you're a beginner an intermediate lifter or an advanced athlete lifting heavy is one of the most essential aspects of building strength muscle mass and improving overall Fitness so if you're one of the many people that avoid lifting heavy due to a number of reasons like being fearful of an injury or not knowing how to progress or simply believing that lighter weights are safer or more effective this video will definitely help change your mind and it'll provide actionable steps that you can take right away so the first reason why you should be lifting heavy is because it will help you build strength faster at its core lifting heavy weights is a direct way to build maximal strength and power it's pretty straightforward to understand if you look at strength for what it is a skill and to get better at any skill you need to practice it under increasingly challenging conditions lifting heavy forces your muscles to recruit more muscle motor units which leads to better neuromuscular adaptations when you lift heavier loads you stimulate type two muscle fibers which are responsible for producing high levels of force and power these fibers grow and strengthen more significantly when exposed to heavy resistance versus light resistance which will stimulate more type one muscle fibers type two muscle fibers are more connected to strength size and explosiveness as opposed to type 1 muscle fibers that are more connected to having sustained endurance and fatigue resistance when you lift heavy weights your central nervous system will also become more efficient at recruiting muscle fibers especially the high threshold motor units that are activated during heavy lifting this doesn't just make you stronger in the gym it transfers to improved performance in other areas of your life whether that's being able to pick up a heavy box improving athletic performance or simply moving through daily t tasks with more ease this is how lifting heavy weights also helps improve your strength to body weight ratio which is essential for athletes and anyone interested in improving overall performance when you make lifting heavy weights a priority in your program you're training both the physiological and neural components of strength at the same time this is not to say that lifting lightweights doesn't have its fair share of benefits and can lead to substantial muscle growth but generally lifting light will not recruit as many muscle fibers as lifting heavy the lower intensity means that your muscles don't have to exert as much force which leads to slower strength gains so you should prioritize lifting weight loads that are around 75 to 90% of your one rep max with any given exercise or to simplify this if you don't know what your one rep max is then you want to go roughly with six to n reps with a weight load That's Heavy enough to make you hit failure somewhere within that rep range now another huge benefit of lifting heavy is that it'll increase muscle mass although there are plenty of bodybuilding techniques like using moderate weights with higher reps lifting heavy weights tends to go hand inhand with more muscle growth this is because lifting heavy leads to Greater mechanical tension which is one of the most significant factors in stimulating muscle growth I already mentioned that lifting heavy weights leads to a higher proportion of type two muscle fibers being recruited to generate maximum Force these muscle fibers also happen to be the most prone to hypertrophy meaning that lifting heavy will likely lead to more subst stantial and more defined muscle growth over time the process of progressive overload can be achieved with lightweights or heavy weights but it quickly becomes impractical to continue adding reps with lightweights due to breakdowns in form cardiovascular fatigue or muscular fatigue that isn't caused by necessarily working your muscles to their strength capacity for example if you're doing 100 lightweight squats you're more likely to have breakdowns in your form as your reps get higher and you're more likely to encounter exhaustion from the cardio aspect rather than the muscular strength aspect so gradually increasing the weight you lift over time tends to be a better Progressive overload strategy to ensure that your muscles are consistently challenged this is crucial for muscle growth because your muscles only grow in response to the stress you put on them as you increase the weight over time your muscles have to adapt to the new load leading to bigger stronger muscles not only are muscles affected but you'll also want to lift heavy for your bones your connective tissues and for joint stability the mean mechanical stress placed on your bones during heavy lifts signals your body to produce more bone mass most people think that this only helps elderly individuals by preventing them from developing bone deteriorating conditions like osteoporosis as they age however Studies have shown that resistance training especially when lifting heavy can increase bone density for people of all ages making bonees stronger and less likely to get fractures joint stability will also improve because when you lift heavy you engage your entire body especially the stabilizer muscles around your joints for example when you squat ### [5:00](https://www.youtube.com/watch?v=YwzcCZ51VOE&t=300s) Segment 2 (05:00 - 10:00) heavy you're not just working your quads hamstrings and glutes you're also strengthening the muscles and the connective tissues that surround your knees and hips helping to stabilize those joints this leads to a lower risk of injury both in the gym and in everyday life believe it or not lifting heavy can actually improve joint pain in many circumstances because it helps strengthen those joints the key here is of course not lifting recklessly but instead progressing intelligently and even though your goal should be to increase your weight load you still want to place an emphasis on having good form the entire time the next benefit of lifting heavy weight is that it can have a major impact on your hormonal profile studies consistently show that lifting heavy weights increases the secretion of anabolic hormones like testosterone and growth hormone these hormones are essential for muscle growth fat loss and overall recovery testosterone is a primary driver of muscle protein synthesis which is how your body repairs and builds muscle tissue after intense exercise growth hormone on the other hand plays a role in the growth and repair of muscle tissues and plays a role in the breakdown of fat hormones like these are important for optimizing body composition and increasing strength interestingly lifting heavier weight loads tends to stimulate a greater hormonal response than lifting lighter weights with higher reps while high rep ranges still provide muscle building benefits lifting heavy tends to maximize the release of these hormones which accelerates your progress another reason to lift heavy even if you're not a bodybuilder or a powerlifter is because it helps increase functional strength and athletic performance functional strength is the ability to apply force in real world situations whether you're lifting something off the ground pushing a heavy door or sprinting lifting heavy weights mimics the forces you'll encounter in real life and trains your body to handle those forces more effectively of course improving your bench press is not necessarily going to improve your ability to throw a baseball or a punch but it will improve your strength in most pushing movements this is why heavy lifting improves performance in nearly every sport football players sprinters and Olympic lifters all rely on heavy strength training to enhance their performance in their Sports the foundational movements like squats deadlifts bench presses and overhead presses train movement patterns that carry over to athletic movements on top of that lifting heavy helps improve power output which is something that lightweights will definitely fall short in power is defined as Force applied over time and the heavier you lift the more potential power you develop for sports like track and field MMA and rugby this transfer of power from the gym to the field or Arena can be a real game Cher aside from the muscle and strength benefits lifting heavy weights can also help you burn fat by boosting your metabolism while it's true that cardiovascular exercise can burn a lot of calories in the moment heavy lifting can be just as effective if not more so when it comes to fat loss and boosting metabolism lifting heavy increases your total caloric expenditure during the workout and after the workout by enhancing excess post exercise oxygen consumption also known as Epoch this means that your body continues to burn calories long after you finished your workout as it works to repair the muscle fibers you've broken down but more importantly since lifting heavy stimulates muscle growth and muscle tissue burns more calories at rest than fat tissue the more muscle mass you have the higher basal metabolic rate will be which means you'll burn more calories throughout the day even when you're not working out this is why one of the best ways to improve body composition is through a combination of heavy lifting and proper nutrition rather than endless cardio sessions finally one last thing that I want to mention is that lifting heavy weights isn't just a physical challenge it's a mental one too which is why it provides the benefit of teaching you discipline and mental toughness each set of heavy squats deadlifts or bench presses requires you to push through both physical and psychological barriers the fear of failure the mental toughness required to finish that last rep and the ability to stay focused Under Pressure all developed from consistent heavy lifting this mental toughness will transfer to every other aspect of your life the discipline it takes to show up consistently and push yourself to lift heavier weights week after week builds a mindset that can help you tackle challenges in work school and overall self-development when you can push through those tough heavy sets in the gym you learn how to handle adversity outside of it as well on top of that heavy lifting teaches you to embrace discomfort growth happens when you step outside of your comfort zone and lifting heavy teaches you to continuously challenge your limits over time this mindset becomes second nature and can significantly improve your resilience and ability to handle stress in all areas of life so that about wraps it up I hope you enjoyed this video I'm going to link up a few videos below that'll help provide the strategy you need to progressively lift heavier and heavier weights quickly if you've enjoyed the video make sure you subscribe to the channel also if you're sick of all the ### [10:00](https://www.youtube.com/watch?v=YwzcCZ51VOE&t=600s) Segment 3 (10:00 - 10:00) trial and error that most people go through when trying to build muscle or burn fat I highly suggest you join my free six week Shad it's a done for you plan that motivates you from day 1 to day 42 to follow through and do your part and when you follow the personalized meal plan and you complete your three workouts every week you'll get amazing results you'll also have a full recipe book so you can always have a large variety of foods to choose from and you'll have a coach to answer any questions and help you every step of the way to find out more you can click the link below in the description or you can head straight on over to my website atg gravity transformation. com I'll see you guys soon --- *Источник: https://ekstraktznaniy.ru/video/41762*