Train Heavy, Lose Fat (part 3)

Train Heavy, Lose Fat (part 3)
What scares you the most about lifting heavy weights?

Becoming too big?

Looking too manly?

Fear that you may actually enjoy it?

Whatever the reason, for us men none of the above have ever
really been a problem. For women on the other hand, the
above (a least the first two) are very common and are
feared within every gym around the world.

So why am I trying to tempt you to train with heavy weights?

Especially as it's a fact that women can and actually do
put on muscle easier than men when it comes to the legs
department (a little known fact actually). Now I'm not
saying that you'll end up with legs like Tom Platz
(seriously, google that name) but when you do start out,
you will have more growth in that region.

This is where, as I've mentioned before in part 1 and 2, we
need an even balance. This is exactly where heavy lifting
comes in due to shorter times under tension.

Let me explain;

Say you're squatting for 15 repetitions (common rep scheme)
at a tempo of 2020, meaning 2 seconds to lower yourself
into the squat and 2 seconds to bring yourself up out of
the squat. The 0's are pauses in the lower and raising
phase.

Anyway, in total 1 rep = 4 seconds...right?

So 15 reps x 4 = 60 seconds, now your trainer may have you
doing the more common 4020 (4 seconds to lower, 2 seconds
to rise) equalling to 90 seconds.

So your 'time under tension' could amount from 60 seconds
to 90 seconds for every set.

Multiply that by 4 sets and you could have between 4
minutes to 6 minutes under tension. That's quite a bit
of time under tension!

If however, we apply heavier weights, we have no choice but
to lower the repetitions and therefore endure less time
under tension.

Eg,

If we doubled our weight that we were using for our 15 reps
squat and decided to drop the rep down to 5 reps, here's
how it would look....

Squat 5 reps at 2020 tempo (4 seconds = 1 rep) x 5 reps =
20 seconds for 1 set.

Already this has dramatically lowered our time under
tension but at the same time increased our EPOC level (part
2) and is working our deeper more dense muscles.

This is exactly what heavy training does; in fact back in
the old days when Arnold Schwarzenegger ruled the universe
(Mr. Universe that is) they would often train very heavy
prior to competition. This heavy training would add density
to the muscle rather than them just being big and soft.

It also meant that when they were cutting down on the
carbohydrates, they were able to continue training due to
the short intensity of the exercises (ie, 20 seconds sets).

What's even better is this muscle that you build through
heavy lifting does seem to have a denser feel and hangs
around a lot longer. I guarantee, if you try heavy training
you WILL get some fantastic results.

But, if you try an exercise programme like the one I've
wrote in part 4.

You'll be amazed!!!!

----------------------------------------------------
Kevin Raison is fast becoming a sought after Personal
Trainer in the UK. Having been a senior trainer at Dax
Moy's Personal Training Studio in London. Kevin now has his
own Personal Training Studios in the midlands.
You can visit Kevin at http://www.kevinraison.co.uk