Determining Heavy Loads and Understanding Intensity in Weight Lifting

What Is Heavy Load?

Heavy load means heavy weights used for resistance exercises. There are two types of heavy loads: 1) compound (more than one exercise), 2) isolation (one exercise). The first type of heavy loads is called “combinative” or “heavy.” For example, bench press with barbells, squatting with dumbbells, deadlifting with plates and so on. These kinds of heavy loads are usually performed once per week. The second kind of heavy loads is called “isolated,” which means performing only one exercise. For example, single leg kickbacks with kettlebells, single arm pushups, etc. These kinds of heavy loads are usually performed twice per week.

The reason why there are two types of heavy loads is because they have different effects on the body’s metabolism and muscular performance. Compound exercises require less energy expenditure than isolation exercises do. This is because the muscles use up more oxygen when working together. Therefore, compound exercises burn more calories than isolation exercises. However, they also require less time to recover from.

This is because the muscles need not to rest between sets and reps during compound movements. They just work harder after each set and rep. So, these kinds of heavy loads allow the user to train faster than isolations do.

How Much Volume Does It Take To Increase Muscle Mass?

We have already explained the different types of heavy loads. This is the second part of this article. In it, we will explain how much volume it takes to develop muscle mass. First of all, you must know that high volume training results in muscle growth. If you don’t train with heavy weights, you won’t grow any muscle mass. You should also know that high volume workouts are more efficient than low volume ones. In other words, high volume training allows you to get more done in a shorter amount of time.

How easy is it to gain muscle mass?

It’s easy to gain muscle mass, if you train with heavy weights and higher volumes. Some people say that you need to eat a lot to grow. In reality, your body can only assimilate a certain amount of protein, carbs, and fats at one time.

Sources & references used in this article:

Determining the optimal load for jump squats: a review of methods and calculations by EL Dugan, TLA Doyle, B Humphries… – The Journal of …, 2004 – journals.lww.com

Monitoring training load to understand fatigue in athletes by SL Halson – Sports medicine, 2014 – Springer

Resistance exercise load does not determine training-mediated hypertrophic gains in young men by CJ Mitchell, TA Churchward-Venne… – Journal of applied …, 2012 – journals.physiology.org

The contribution of volume, technique, and load to single-repetition and total-repetition kinematics and kinetics in response to three loading schemes by BT Crewther, J Cronin… – The Journal of Strength & …, 2008 – cdn.journals.lww.com

Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men by RW Morton, SY Oikawa, CG Wavell… – Journal of applied …, 2016 – journals.physiology.org

EMG, muscle fibre and force production characteristics during a 1 year training period in elite weight-lifters by K Häkkinen, PV Komi, M Alén, H Kauhanen – European journal of applied …, 1987 – Springer

Weightlifting pulling derivatives: Rationale for implementation and application by TJ Suchomel, P Comfort, MH Stone – Sports Medicine, 2015 – Springer