You know its funny I spend countless amount of hours in the gym and on the net. Every time I read articles I seem to find a reoccurring theme. The idea that lifting heavy is some how a bad thing. I see articles that explain how if you do lower reps that you will some how end up with these big bulky muscles. If it were only that easy. The truth is a lot of how your physique will turn out is based on your genetics and how long you have trained for.

Here is the reality folks if you are an average sized person lets say 5 ft 8 and weigh about 160 pounds. Chances of you getting these huge muscles like Arnold Schwarzenegger or Ronnie Coleman is next to none. The truth is that lifting heavy (when done properly) can actually stimulate and lean your muscles more that just doing that regular 12-15 reps. The idea is to confuse your body so that your muscles never get the same workout twice.

Here is a great example of how to utilize this method.

1) Train 3 times a week. Try Monday, Wednesday, Friday.

2) Do all your muscle groups on those days (Chest, Back, Quads, Hams, Biceps, Triceps, deltoids)

3) Do three sets per muscle group and keep the reps to a minimum of 5-6 reps.

4) Keep your rest breaks between sets to 30-60 seconds.

5) Never start with the same muscle group twice. So if you started with chest on Monday then start with Back on Wednesday and mix it up every time you are back at the gym.

Try this for 8 weeks and if done properly you can almost guarantee more lean hard muscle. The key is to make sure that your diet is clean. There is no point in training like a mad man if you are going to blow it on eating garbage. Read my article on diets.

Lifting heavy does not have to be a bad thing and once you start to see the results you can laugh at the other people wasting their time in the gym.