I’ve talked about lifting heavy weights in my last couple of posts. I’m going back to heavy training, but not in a powerlifting sense. It’s more in line with what I call powerbuilding.
Since the ultimate goal for many of us is building the muscle (aka – looking jacked, big, and ripped), we cater to a bodybuilding style of training of more volume and reps. And that’s great because it works. But I’ve learned that you can’t get too far away from lifting heavy weights if you truly want to build a dense, muscular physique.
Building Dense Muscle
I refer back to Dorian Yates, 6-time Mr. Olympia throughout the 90s. He had that grainy look that comes from heavy training. And he would often talk about how lifting heavy weights gave him that dense muscle look, He would often end his sets with 6 reps using a heavy weight.
I’ll also mention Ronnie Coleman, 8-time Mr. Olympia. He carried the title after Dorian and known for training heavy. You may have heard is quote:
‘Everybody wants to be a bodybuilder but nobody wants to lift no heavy-ass weights!’ – Ronnie Coleman
Heavy Weight Workouts
I’d like to share two of my workouts this week that involve lifting heavy weights. I’ll use my first two workouts of the week, which were chest and back. Again, these aren’t powerlifting workouts. They’re designed for muscle mass in the sense that I start out heavy followed by exercises that promote hypertrophy (the standard 8-12 rep range for bodybuilding).
Heavy Back Workout – Monday
I chose to go heavy on my barbell rows. I started doing these many years ago after reading how Dorian swore my barbell rows for building back mass. My second exercise was semi-heavy. I did more reps thereafter.
- Barbell Rows
- 5 x 10, 10, 8, 6, 6
- Dumbbell Rows
- 4 x 8
- Hammer Strength High Rows
- 4 x 10
- Lat Pulldowns
- 4 x 12
Heavy Chest Workout – Tuesday
My chest workout was very similar to my back workout. I started out with some heavy incline bench press. My dumbbell presses were pretty heavy as well but I made sure I got 8 reps. I followed that up with two more exercises doing more reps.
- Incline Bench Press
- 5 x 10, 8, 6, 5, 1
- Dumbbell Press
- 4 x 8
- Decline Bench Press
- 3 x 10
- Cable Flyes
- 3 x 12
Heavy Weights Increase Testosterone
One of the benefits of lifting heavy weight is it help boost are testosterone. That’s something many may not think about. When you’re putting your muscles under the stress of moving those plates, your body responds by boosting test.
Increasing testosterone is of obvious importance if you want to get bigger and stronger. There’s a long list of health benefits to boosting test. Likewise, having low T can be detrimental to your health.
It certainly doesn’t hurt to add a test booster like Prime Male. I’ve taken this supplement off and on for the past couple of year. I’m going to be starting another cycle of Prime Male next week to compliment the results of the heavy training I’m doing. You can check out my review of Prime Male here.
Train with Passion,