Effective Key Moves to Lift Heavy Weights


Whether you are losing weight, wants to build your muscle, or just for the sake of looking good, one of the best ways to do them all is through weight lifting. But where do you start?

If you are new into weight lifting, one of the essential things you need to know are the key moves to lift heavy weights. Josh Bryant shared his knowledge on doing heavy lifting to make it more fun and effective for bodybuilders:


Go heavy or go home! This rally cry is held up as canonical scripture by meatheads around the globe looking for a ticket to strength and hypertrophy heaven.

The expression sounds contagious and has even made one bodybuilding t-shirt company heaps of dead presidents. Ample in-the-trenches and anecdotal evidence suggest maximizing size and strength require you to lift heavy.

Since heavy pig iron is a prerequisite for building a no-nonsense physique, is there a way to lift heavy safely?

It’s not a yes or no answer, it’s a “depends.” Unfortunately, society tries to over simplify everything; heavy lifting is safe, assuming your technique is sound and the movements are chosen wisely.

Let’s take a look at six movements you can perform safely with maximal weights. Read more…

Aside from learning the key moves to lift heavy weights, you must also remember some important details when you are starting your weight training. Men’s Fitness posted a simplified pointers you should keep in mind before doing your routine:

The Beginner’s Guide to Weight Training

The fact that you’re in the gym in the first place, probably means you had to shift a few things around in your life in order to make time for the commitment.  You’re now on the road to stronger bones, bigger muscles and increased strength. With that said, lifting weights can cause injury if done improperly or too often. To avoid injury, proper form and the correct volume are essential. Don’t worry though, we’re here to guide through perfect technique, efficient programming and a clean diet in the quest to reaching all of your 2015 fitness goals.

Before you even start thinking programming, be sure to do these seven things at every one of your workouts from here on out. Read more…

Though heavy weight lifting is usually linked as a manly activity, women can also benefit in doing this kind of fitness routine. Jen Sinkler has discussed in her article of why women should also lift heavy weights:

The Beauty of Lifting Heavy Weights

“Why wouldn’t women want to lift weights?!” says Nadine Steklenski as she racks her barbell and backs out of the power cage. The 40-year-old director of design for Target Corporate in Minneapolis has just set a personal record (PR) of 123 pounds, and she is amped.

Her workout partner, fellow design executive Alexis Kantor, smiles and gives her a high five. Kantor had just set a deadlift PR of 270 pounds the week prior, and it’s her turn to squat next. Neither woman is moving the kind of itty-bitty weights often boasted as the best way to a leaner, sleeker body, but that’s exactly the result they’re getting. “So far I’ve lost about 25 pounds and enough inches to have a wedding dress that’s two sizes too big — and I bought it recently,” says 40-year-old Kantor. “It’s been fun to go down in sizes and find favorites in my closet that fit again, and fit even better.” Steklenski chimes in that a friend recently stopped her in the middle of a story she was telling to comment admiringly on her newly sculpted arms. Read more…

It has been revealed that there are numerous benefits on lifting heavy weights especially if done properly and with guidance from professional instructor. That is why, it is very important to learn the key moves to lift heavy weights to avoid injury and achieve better result.


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