Not too long ago, we told you about the virtues of training with low weight and a high rep range per set. But there's another training method which is almost equally as popular. It's when you do the exact opposite and lift heavy - very heavy - but with many fewer reps per set. Lots of different gym goers prefer this type of training, and there are many valid reasons for this preference. Below, we'll get into why its fans insist that it's the best way to lift in the gym, as well as some pitfalls that high weight/low rep training can have if you aren't careful.
One unique benefit we've found to high weight, low rep training actually has to do with your nervous system. Scientists already knew that high weight/low rep is good for muscles, your connective tissues, and your bones. And although this training style is usually associated with a more Neolithic attitude towards bodybuilding, the truth is that there are significant neurological benefits to keeping your reps low and your weight high.
Essentially, what this does is "shock" your CNS (Central Nervous System) into hyperdrive. And if you think about it, this makes sense. If lifting heavy requires more power from your muscles, it's going to require a supercharged flow of nerve impulses between your muscles and your brain. Another good thing about lifting heavier is that it makes the whole process much more efficient. The human brain loves efficiency so much that your body gets better at performing your workout faster. And this can lead to even more rapid progress!
Furthermore, training with higher weight and lower reps essentially forces you to focus on form in order to avoid injury. It's common sense that lifting more puts you at a higher risk for hurting yourself. But if you perform your high weight/low rep routine the right way, you'll become the Master of Gym Form - and make yourself even less prone to injury in the long run.
How does this work, you ask? Well, putting a heavier strain on your muscles triggers specific signals in the body to build up your surrounding tissues. These include your connective tissues and your bones. And when these tissues are strengthened, your risk of injury sharply declines.
One pitfall of lifting heavier for shorter sets is that your muscles spend less Time Under Tension (TuT) then what you might find with lower weight and higher reps. And that makes sense; after all, if you're lifting at 75% or more of your ORM for these shorter sets, your muscles won't have the endurance to stay under tension for more than a few seconds. TuT training, common with lower weight and higher reps, usually lasts for several seconds per rep and helps stimulate deep muscle fibers in ways that higher weights with less TuT can't touch. That's why we actually recommend mixing it up and making sure that both training methods - low weight/high rep and high weight, low rep - are a part of your long-term game plan.
In addition to the lost TuT benefits, one of the most common mistakes people make in the gym is compromising their form so that they can lift heavier. This causes all sorts of complications from the uneven development of muscle groups to potential injuries and more. And at the end of the day, it's rarely worth the risk just so you can brag about lifting some extra pounds. Stick to good form, train safely, and you'll get the results you're looking for. Trust us - we're experts!
Because the low rep, higher weight style of training requires some really explosive power in the gym, you're going to need to give your body the supplements it needs for maximum energy. Ultra Edge XL was designed just for this; it packs a serious punch with an amino acid profile that increases the amount of Nitric Oxide your muscles take in before and during your workout. And when your muscles are pumped with as much NO as they can get, you'll start to see some amazing results post-workout! To try it for yourself, order your first supply of Ultra Edge XL here.
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