When it comes to weight lifting there’s two primary approaches, strength and hypertrophy. Everyone has their preference and mine is strength. The feeling I get when I’m moving something heavy is exhilarating. Another thing I love about strength training is I don’t gain excess mass from it. Yeah you’ll gain some mass when focusing on strength but strength is primarily influenced by the nervous system.
If you love training at high intensity levels then strength training is for you. If you want to be able to lift heavy ass weight while staying lean then strength training is for you. Don’t be fooled by the large powerlifters and strongmen you see. Their size is primarily due to their large calorie intakes. There’s different powerlifting weight classes so it’s definitely possible to be tremendously strong and lean at the same time. I know of people that weigh 180 pounds that can deadlift over 600 pounds. Since strength is a function of the nervous system, they got so strong due to body adaptation.
I don’t consider myself to be a powerlifter but I am interested in improving my overall physical performance, in life and sports. My current goal is to improve my relative strength, which is my strength to weight ratio. Lifting heavy helps me do that.
The key to get stronger is to do compound lifts at 80-95 % of your 1RM for 3-5 reps. Make sure to rest for 2-3 minutes in between sets. Due to the stress it puts on your nervous system, I wouldn’t recommend strength training on consecutive days. I also don’t recommend lifting heavy more than 3 times in a given week. I currently lift heavy twice a week so I can still have energy for other parts of my life.
So if you want to be a better athlete LIFT HEAVY. If you want to feel like a total badass LIFT HEAVY. If you want to increase your testosterone LIFT HEAVY. Just LIFT HEAVY. Hell, if you want to improve your muscle building potential, LIFT HEAVY. Who do you think has more growth potential, someone who deadlifts 400 or someone who deadlifts 225? As I work toward reaching my physical potential, I believe strength training will be a valuable asset for me.
Disclaimer: Choose weights in which you can get quality reps with good form.