Lift Heavy or High Volume Lifting... Which is Best?

If you’ve been reading my blog, we’ve established that resistance training (weights or bands) needs to be a part of your workout, ideally before any sort of cardio session. Now the question is, should you lift heavy or slightly lighter weights with higher volume, more sets and higher repetitions? Let’s look at both schools of thought, shall we.

Heavy Lifting: Well, there’s definitely a higher risk for injury if you’re not performing the exercise correctly or with too much weight (remember, too much weight builds egos, not muscles). Even if you're 100% sure about your form, you'll probably avoid injury for the short term but injury is almost inevitable. This approach almost always leads to pain in the knees, back, shoulders, elbows and other classic "injury-spots".

High Volume: A criticism of this technique is, there’s a risk to over-train. I say that most people who complain of over-training don’t train nearly enough to over-train. Someone might also say that you can neglect to go all-out in your first few sets, while you're at your strongest, and save your strength for later sets, thus wasting time and energy.  

Let’s face it, if you’re a male in your 20’s or 30’s, you’re probably lifting heavy. What’s the first question someone asks another, “what do you bench”? Because of this, most guys want to lift as much weight as humanly possible regardless of form, function or effectiveness. I know because I did this myself for a long time, probably close to 20 years! If I only knew then what I know now.  (sigh)

I believe in High Volume Training, for both men and women. First of all, with high volume, you’re training with slightly lighter weights so it likely lessens the risk for injury because you’re lifting the weight using correct form. For me, when using correct form, I’m able to make a better “mind-muscle connection”.This is critical for your results! Making this connection with your mind to the muscle will ensure that you’re lifting/pushing/pulling the weight with the specific area of the muscle you are targeting/concentrating on. Don’t fall into the trap of just going through the motions.  

For example, I like to start each exercise with a weight that is about 60% of what I plan to max out with at least 12 reps. In this first set, I can get tuned into the muscle that I’m working. I explode into the lift (1 count), squeeze at the peak of the contraction using a slight pause (1-2 count), then lower the weight slowly (3 count).

My next 2-3 sets are my “working sets”. I use the max weight that I plan on using that day. Depending on how I feel, I will make adjustments in weight to hit 12-15 reps. I may feel great one day and jack up the weight or I might not be feeling it at all on another day so I might lighten the load a little. I will adjust to that day. I’ll repeat this technique doing 4-5 exercises per body part.

On my last set for each exercise, I will use a drop set. That means I will drop the weight 40% and rep out as much as I can, not focusing on a number but going till I can’t go anymore… really exhausting the muscle. I always try to keep tension on the muscle, never resting at the bottom or locking out.

I understand that we are all different. What works for me may not work for you. Experiment. If you get better results using one way or another - by all means, stick with that! Just make sure you’re lifting safe, you’re having fun and you’re pushing yourself beyond your comfort zones.

Do your best to accomplish what you came to the gym for... 

Get Fit and Stay Fit… Fitness for Your Life!