Definition of strength is leaning towards ability to lift a heavy object and there is nothing wrong with this. Whether you are training to get strong or to look and feel great, it is vital to train to lift heavier weight. For athletes, this allows to teach the body how to exert close to 100% effort in their performance. For physique athletes, this will open and capacity to train with heavier weight, which will help grow the muscle faster. For average trainees, every day chore or errands will become more easier. In a way, heavy lifting is a functional training. We all should train to lift heavy, however, not all the time.
Lifting heavy is relative term. When quantify, any weight that you can lift between 1-5 repetitions per set with proper lifting technique would considered heavy lifting. Although some studies have shown that muscle size and strength can be attained by lifting lighter weight with higher volume, however, if someone has been training only with 10lb cannot lift 300lb. Biggest reason is ability to lift heavy weight is not just muscle size but also connecting nervous system, which can only be practiced by lifting heavy.
With said that, study also telling us something that is important for us to be able to get stronger. Which is we don't always have to train lifting heavy. Biggest reason is recovery of the muscles and nervous system. After training lifting heavy, the body does require a longer recovery time compared with lifting a lighter weight.
Lifting lighter weight means any exercise you can perform for 8-12 repetitions per set or more with proper lifting technique. Biggest benefit of lifting lighter weight is you can perform more repetitions and can focus more on the techniques and the muscles that are required in certain exercises. For example, if you are exercising your upper back, you should not be feeling the work only in the arm. This is very common even with people who are frequently exercising at the gym.
Beneficial way for us to train all-round to attain both strength, skill, and physique is to balance the heavy lifting, light lifting and recovery. Key factor is recovery. If you are under recovered you will not get stronger and muscle will not grow.
Definition of experienced lifters are not so much into how heavy they can lift but how fast they can recover from heavy lifting session so they can lift heavy again.
Lifting heavier weight is important but you also need to balance your weekly workout by balancing with lighter weight lifting.
Kota Shimada
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