The strength pyramid – When to go heavy 💪 I Part 2

Knowing when to go heavy is not just about avoiding injury but it is about optimising progress. As discussed in part 1 if you want to unleash all of your muscle building potential then you need to build a good foundation first. You can jump straight into heavy lifting and you might get some gains and avoid hurting yourself but is it optimal for long term gains and being the best that you can be? Probably not. 

When to go heavy?

So when is it time to go heavy? Well first of all you need to develop the following:

  • Movement efficiency
  • Mind to muscle connection
  • Work capacity
  • Connective tissues

Movement efficiency

If you cant move efficiently then you increase your risk of injury and you limit your muscle fibre recruitment potential. So the first phase of a newbies training programme should be spent learning the fundamental movement patterns.

  • Squatting
  • Lunges
  • Hip hinging
  • Pressing
  • Pulling
  • Carrying
  • Stepping

You also want to learn how to move in multiple directions (planes of movement).

My next article will look at the importance of the mind to muscle connection 🧠+💪.

Stay healthy folks 😃