Lifting heavy my first attempt at Benching 275lbs

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There is a lot of research for and against heavy lifting. For example a new study conducted at McMaster University has shown that a similar degree of muscle building can be achieved by using lighter weights. The secret is to pump iron until you reach muscle fatigue.

“Rather than grunting and straining to lift heavy weights, you can grab something much lighter but you have to lift it until you can’t lift it anymore,” says Stuart Phillips, associate professor of kinesiology at McMaster University. “We’re convinced that growing muscle means stimulating your muscle to make new muscle proteins, a process in the body that over time accumulates into bigger muscles.”

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On the other side of the fence; other studies have shown that lifting heavy with short resting times burns more fat. Researchers from the Norwegian University of Sport and Physical Education (Oslo) found that using weight that allows for only six reps increases subject’s resting metabolic rate higher and for longer after a workout than 12-rep sets. A study from the College of New Jersey (Ewing) reported that men rested just 30 seconds between sets of bench presses, burned 50% more calories. To burn more calories during and after training (which helps burn bodyfat), use a 6-8-rep range and keep rest periods to less than one minute.

Source Muscle & Fitness Oct.2010 issue.
I personally like to lift heavy at least twice a month. Why?
1.    I like to see how strong I have gotten. It took me most of year to get to bench 255 pounds 1RM.
2.    By lifting heavy I shock my muscles.
3.    When I lift heavy I do a total body basic lifting by working out the whole body I utilize muscle confusion to burn more fat.
4.    It’s inspirational to see how far I have gone. Example my Deadlift went from 135, 185, 205, 210 to 225!
Let me extremely clear here. I don’t lift like this all the time. During a regular workout I lift a weight that I can complete 8-12 reps with.
My Heavy Lift workout includes the following.
1. DeadLift – Max 225 Reps 5
2. Shurg – Max 225 Reps 8
3. Squat – Max 225 Reps 10
4. Front Squat – max 185 Reps 10
5. Calf Raises- Max 225 Reps 10
6. Bench Press – Max 255 Reps 2
7. Incline Bench Press – Max 185 Reps 5
8. Military Pres
s –Max 105 Reps 6
9. Straight bar Curl
– Max 105 Reps 4
10. Bent over row
– Max 185 Reps 6

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All of the above are done with a 7foot 45lb.Olympic Weight bar. I pyramid the weight, which basically means I start at weight that I can do between 4-6 reps with and work up to a 1Rep Weight. I rest longer between sets 60-90 seconds giving my muscles a little bit more time to recuperate. Longer rest periods help grow muscle mass.
My Heavy Lift workout takes about an hour and a half due to the longer rest periods.

WARNING! Don’t try lifting heavy without acclimating yourself to the weight by a steady weight training progression.

All of the above are done with a 7 foot 45lb.Olympic Weight bar. I pyramid the weight, which basically means I start at weight that I can do between 4-6 reps with and work up to a 1Rep Weight. I rest longer between sets 60-90 seconds giving my muscles a little bit more time to recuperate. Longer rest periods help grow muscle mass.
My Heavy Lift workout takes about an hour and a half due to the longer rest periods.
WARNING! Don’t try lifting heavy without acclimating yourself to the weight by a steady weight training progression.
Lifting 275 – This is the most I have ever benched.
Let’s put it in perspective I weight between 167 and 170 depending on the time of the day. 275 is a 105 more pounds than I am. That is a lot!!! I did make a mistake I should have lifted 5 to  2 pounds more than my 1 rep max. Going 25 pounds more than what I am used to was not smartest thing for me to do. I could of pulled something or seriously damaged myself.
Knock on wood nothing happen except for me being sore the next day. What happen during my attempt I was able to lift the weight off the clean bring the weight on the negative to my chest. On the way back up to the clean just 5 inches away to doing one rep I couldn’t do it! Complete muscle failure I had to bring the weight down to the safety spotters and do a quick set of 255 two reps.
Even though I didn’t complete the rep I did see how far I could go. This was a incredible spirit and confidence boost.
So lifting heavy I say it’s up to you, it does have its benefits. Be smart about it, build up to your 1 rep max you will be surprised how strong you are.

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WARNING: All information on this site provided is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk.