Heavyweights: The Great Conspiracies of the Muscular Growth Underworld **
If you have spent any longer than a minute in the fitness industry, you will know that heavyweights = muscle (apparently). I mean, because the louder it is plates clank, more chances to grow bigger biceps yeah? What if all you've been told about lifting heavy is a lie? But what if those heavyweights as you sling, Is actually preventing TRUE muscle to ring?
The Heavyweight Myth: More Weight, More Gains?
It is a phrase that covers the walls of gyms, and it rolls off fitness influencers' tongues. 'You have to lift heavy to get big'. The truth is, it has some merit since lifting very heavy will technically open the door for muscle growth by forcing your muscles to grow (in response) due to the increased weight they are now exposed to. However, is this the sole way to build muscle? No. But then comes the conspiracy.
This myth only serves to line the pockets of those in the fitness industry. It might be helpful to consider: heavyweight powerlifting needs a certain gear, equipment (expensive) and usually personal training as well in order not to hurt yourself. The longer you buy into this myth, the more money the industry makes. However, studies suggest that as long as the weights are moderate and you work them a lot (in terms of reps), then heavy weight lifting might not be beneficial for muscle growth in comparison to what other research on sustainable programs use.
What Science REALLY Says About Muscle Growth
Studies done in the recent past established that muscle growth is stimulated by what's referred to as a concept known as progressive overload, which literally means increasing your muscles' workload all along. Do this through heavier weights, of course but also with more reps, less rest time between sets or the adoption of slower tempo movements towards your training. Building muscle is more about the stimulus, not just mass.
So, if you insist that only heavy weight-time will make you grow, then I must say this: You're leaving gains on the table. In fact, always lifting your heaviest can actually result in overtraining and injury — both of which keep you out of the gym chasing after solid muscle growth.
The Unseen Dangers of The Heavyweights
Another well-hidden secret by the fitness industry is that lifting heavy constantly can lead to detrimental effects on your joints and ligaments. That force of tension from every single max set placed on your body is a little avalanche that builds and builds over the years. Chronic is the feast of bloody tendons, joint pain and potential serious damage like torn muscles or herniated discs for those who religiously chase heavyweights.
Problems like these do not just halt improvement, they can make you non-functional for months if not years. And with this knowledge they still push it in the fitness industry, all the while knowing that bros Jake and Blake could tear something to earn them a month or two of downtime.
The Verdict: You Can Get Bigger Without Lifting Heavy
The reality is heavyweights are just a component of an entire muscle building tool box. Building muscle is not a one-size-fits-all, this works for everyone type of thing haha. Mix in lighter weights and higher reps, throw some resistance bands into your workout or utilized time-under-tension techniques to increase strength and size.
All in all, chasing heavyweights may be most a gimmick interaction than the muscle anabolic holy grail. Want To Know The Secret About Building Muscle? — Routine, Variety and Listen to your Body
The Takeaway: Big Name Players are Hype
Muscle growth in the real world is about learning to train smart with motivate your ass off programming + injury-proof progression. Your life is NOT a heavyweight conspiracy.