How Heavy Lifting Affects Your Body
HGH (Human Growth Hormone) is often seen in a bad light due to professional athletes using it as a supplement in order to enhance performance; however, your body natural creates it. HGH is a key ingredient for fat loss, muscle building, injury recovery, and overall health (it also helps you look younger, longer). The key is figuring out how to maximize your body’s ability to produce HGH, thus taking full advantage of the natural benefits without doing something unnatural (like taking steroids).
When you incorporate heavy lifting into you workout routine, you are helping to tap into your bodies ability to create HGH on its own. Lifting heavy causes your body to go into an anabolic state, thus increasing hormone production for the sake of building muscle and strength. This anabolic state is a goldmine for anyone wanting to improve their physical fitness level. And this does not just go for men; women benefit from this as well. And, no ladies, you will not look like a man if you lift heavy; you can still be feminine while benefiting from your body’s physiological response to heavy weights.
The Benefits of Heavy Lifting
Lifting heavy benefits the body in multiple ways:
1. It increases your HGH production
We already touched on this, but it cannot be over-stated. When naturally produced in your body, HGH is your friend. Lifting heavy is a key ingredient in maximizing HGH production
2. You will burn more calories, thus burning more fat
Lifting weights increases your body’s ability to burn calories because the muscle repair process uses energy, continuing to burn calories long after your workout is complete. Lifting heavy helps you to take advantage of this process most effectively.
3. You build strength – Physical and Mental
Every hunter knows that hunting is hard work; every aspect is challenging. Lifting heavy will help you not only build strength, but will also build the mental toughness needed for those extra challenging moments on any hunt.
The Laws of Heavy Lifting
Before you try to lift heavy at the gym, you need to understand a few laws of heavy lifting. Following these will help prevent injury and maximize training benefits.
1. Always use proper form
Form is everything when lifting weights. Poor form prevents proper muscle engagement, but it also increases your risk of injury. If the weight is too heavy to lift with proper form, lower the weight.
2. Start out slow
Start with a weight you know you can lift properly, even if it seems too light, until you have the form down. Then slowly increase the weight until you can do the allotted reps with the last 1-2 reps being very difficult, all the while still maintaining proper form.
3. Lift heavy on compound lifts only
Compound lifts are lifts that engage multiple muscle groups. These include: Bench press (chest, shoulders, triceps, lats, core), Squat (quads, hamstrings, glutes, back, core), Deadlift (legs, back, shoulders, core, arms), Military press (shoulders, back, triceps, core), and others such as Power cleans, Push Press, etc. Do not lift heavy on concentrated exercises that are meant for a single muscle as this will increase your chances of injury.
4. Target the 6-8 rep range
6-8 reps is a good range for building strength and muscle. Occasionally, going down to 2-4 reps is good to push your body and access that anabolic state even more. A one rep max is fun sometimes, but it is also not necessary. Also, it is always a good idea to do 1-2 warm-up sets before lifting heavy. An example of a good heavy lifting exercise would be (# of reps/set): 12,10,6,6,4 or 12,8,8,6,6
Be A Well-Rounded Athlete
Incorporating heavy lifting into your weight lifting routines will help you gain strength, build muscle, burn fat, and prevent future injury. The benefits to heavy lifting are great and proven. Lifting heavy doesn’t automatically mean you will get big and bulky; it does, however, mean that you will be a more well-rounded athlete, ready and able to tackle whatever the wilderness throws at you.
Start incorporating 1 heavy lift exercise into each of your weight training routines. You will find that you will be stronger, leaner, more mentally tough, and more well-rounded for whatever challenges you may need to face.