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Ever
since I started weight training, I have always read that in order to
stimulate the most
muscle
growth
one should go heavy. Well, I've learned that after three years of
training,
one should cycle heavy training cycles with lighter training cycles to
achieve optimum results.
Simply
put, big strong muscles are the result of lifting big heavy weights.
They are not, however, the result of lifting heavy weights only. Light
training has an important place in building a great body. You need to
learn to balance the two to develop the best possible physique.
Bodybuilding is an art as much it is a science. Although the principles
are the same for everyone, each individual has to learn how to use them.
The art of building your body demands that you get to know yourself. You
must learn exactly what the body requires in order to grow. Basically,
you are the master of your own destiny.
Find
The Balance
The
big question is, how much heavy training and how much light training
does one really need? Heavy training is like extremely powerful
medicine. The right amount will work wonders, but too much will be
counterproductive. The right amount of heavy training taxes the muscles
to the limit, just often enough. My experience indicates that one
extremely heavy total-body workout a week is the right amount.
I know
that a lot of champion pro bodybuilders advise training more frequently,
but you have to understand how much "stuff" they're taking. This
approach should produce great results for the vast majority of trainees.
Even if you train on a split routine, I strongly urge that you should
not work any muscle group to its maximum more than once per week.
Light
workouts may feel as if you're coasting but they're just as important as
heavy training. They speed muscular
recovery
by improving
circulation
and keeping the muscle fibers activated without breaking them down
intensively. One light workout a week, normally following the heavy
workout, is most effective for most people.
There's always the temptation to push a little more than you should on
your light day, however. If your program is going as it should, you'll
feel strong and energetic and you'll want to go heavier. Don't do it!
Don't deplete that extra energy and strength. Let it build up, and then,
on your heavy day, really go for it.
Extreme "hardgainers" will probably do best with just two workouts a
week, but most people profit from three workouts--heavy, light and
medium, in that order. On a heavy day, you should train at no less than
95 percent of your capacity on every part of your routine. A light day
should demand about 60 percent. A medium day calls for about 75
percent--a hard workout but not a maximum one.
Common
Problems
Too Much:
They
find that the heavy/light/medium schedule seems to be too much. After
several weeks they're really pushing on their heavy days and have no
energy for their other workouts.
Not Enough:
They
find that the program isn't taxing enough. They recover quickly and
think they're wasting their time.
Remedies
 The
remedies should be obvious. Give the schedule a six-week trial. If you
find it's too much, drop back to two workouts a week. See how a heavy
and a light workout feel. If that doesn't seem to be quite enough, try a
heavy and two light workouts, or a heavy and a medium session. Whatever
you do, don't do two heavy sessions back to back.
On the
other hand, if you think you aren't getting enough work, put more effort
into your heavy and medium workouts. Do not increase the light workout.
You need that light day for reasons I have previously mentioned.
Some
people I know, including myself, have made incredible strength gains
with just one workout a week. That's not, however, enough physical
training for fitness, conditioning or health building. If you're
involved in another athletic activity, one heavy weight session a week
might be perfect. Just make sure you warm up thoroughly first.
Conclusion
Developing an admirable physique is not a one-method-fits-all project.
Each individual requires a unique approach, one tailored to his/her
needs. Learn to balance workouts that demand enormous effort and
workouts that tone and maintain condition. That's the path to a lifetime
of great training and the realization of your own genetic potential.
Until next time, train hard, train smart, think BIG!
Phano Paul Som
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