Comments on: 5 Reasons You Must Lift Heavy Ass Weights

By: David

David — Wed, 10 Jul 2019 19:47:03 +0000

Hi Keith,
I work upper body twice a week with 4 sets of 5 for compounds on Monday and 4 sets of 10 on a Friday with lower on a Wednesday. Is this a good balance or would I be better changing Friday so that it’s also mainly 4 sets of 5?
Thanks!

By: Keith

Keith — Thu, 12 May 2016 03:24:58 +0000

In reply to Mike. THat's fine as long as you're progressing.

By: Mike

Mike — Thu, 12 May 2016 03:11:36 +0000

Hey Keith! Love all the shit you have on your site, really amazing quality stuff. I have a question regarding dumbbells, I currently work out at home using powerblocks and a pullup tower for weighted chins, I find that I feel a bit more…comfortable using a 6-8 rep range with DBs as opposed to 4-6. Does this still qualify as “heavy” in your eyes? I tend to not up the weight until I can hit 3 sets of 8 on each exercise, otherwise progression with DBs is just too damn fast. I’ve been doing this for a while and have seen pretty good results even though I know you like 4 days a bit more than 3;

Workout A
Weighted Chin Ups RPT : 5 6 8
Incline DB Press: 3×6-8
Seated DB Press: 3×6-8
Bulgarian SS: 3×8
Incline DB Curl: 3×8
Lateral Raises Rest Pause

Workout B
Weighted Pull Ups RPT: 5 6 8
Incline DB Press: 3×6-8
Low Incline Neutral Grip DB Press: 3×6-8(chest really needs work, will rotate with seated DB press most likely)
Reverse Lunges 3×8
Overhead DB Extensions 3×8
Face Pulls 3×8-12 (rotate monthly with overhead shrugs)
Calf Raises Rest Pause

By: Rohan Arora

Rohan Arora — Thu, 24 Mar 2016 14:43:55 +0000

Great article.
It is very important to lift heavy weights as it increases the muscle volume faster. If you wish to build muscle or maintain the current muscle it is important to lift as heavy. An important point to note here is the form, where you should not be compromising on your form just to lift heavy.

By: Keith

Keith — Thu, 07 Jan 2016 18:47:22 +0000

In reply to Himangshu Basistha.

Thanks man.

THere’s a time and place for pump training but most guys focus too much on it, initially.

Yup the approach you outlined works amazingly well.

By: Himangshu Basistha

Himangshu Basistha — Thu, 07 Jan 2016 05:02:09 +0000

Nice article Keith.. 🙂 every fucking body I meet at the gym just follow the perception of getting pump sensation. Total bs I say.. I focus on heavy ass weight on basic compound lifts- big 3, military.. And I got insanely big in a short time. I used to hate my skinny fat genetics but I’m getting more and more beastly day by day. My workout routine is based on meat and potatoes training.. So focus is to add weight every workout and low reps.. And then some assistant works- front squat, wide grip, close grip bench, db bench(different angles), rows(bb and db), lats work(chins pull ups or pull downs), arnold press for 6-8 reps. Following that some curls, skullcrushers, pullovers, calfs, shrugs, laterals, forearms etc for 10-15 reps.. Though they are not of priority as much the big 4.. And that works..

By: Keith

Keith — Thu, 03 Dec 2015 04:18:50 +0000

In reply to Alan. you can, but i wouldn't make them the primary movement.

By: Alan

Alan — Thu, 03 Dec 2015 03:38:32 +0000

Should I add laterals for shoulders after military press?

By: Keith

Keith — Wed, 15 Jul 2015 01:41:46 +0000

In reply to Alice. no, but that seems a bit excessive.

By: Alice

Alice — Wed, 15 Jul 2015 01:06:04 +0000

Hi I’m 16, will going to the gym 4 times a week for 2 hours each session stunt my growth?