The Ideal Male Body is Forged With Heavy Weight

 

So lift HEAVY at least once per week

The benefits of heavy training are widely documented, so once again I’ll just focus on the relevance to building the perfect male body.

Firstly, let’s establish what I mean by heavy. In this case, we’re talking about training with high intensity, that is, with loads representative of a significant percentage of your max capability. 

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In terms of numbers, we’re talking about working within 75%-85% of your 1RM. For the sake of ease, this is generally going to mean sets of 3-5 reps.

Now, for the benefits. Firstly and most obviously, training with heavier weight makes you a lot stronger; and there is simply no downside to being strong. 

Not only does this allow for greater muscle building, it also makes it easier to lose fat–because you’ll be using heavier weights even during fat burning workouts, which burns more calories. 

Beyond all that, training heavy doesn’t just make you strong—it elicits some profound physiological changes that help you look as strong as you are.

Training with heavy loads leads to an increase in both neurogenic and myogenic muscle tone, both of which are important for building the ideal male body.

First, it is necessary to recognize that for the purposes of this writing, the word “tone” means the level of tension in a muscle. With that understood, let’s talk about each type.

Neurogenic tone refers to the level of tension in a muscle during a working or flexed state. That is, how “hard” a muscle is when it’s in action–whether that means at the gym, or just flexing.

Myogenic tone, on the other hand, is the residual tension in a resting muscle. What this really means is how hard, full, and dense your muscles are when you’re just hanging out. 

Rather than some artificial pump, an increase in myogenic tone is a permanent increase in the appearance of your muscles.

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Increasing neurogenic and myogenic tone also has the benefit of making muscles more visible at slightly higher levels of body fat.

And there is a lot to be said for having your triceps pop out a bit more at 10%–just imagine how they’ll look at 8%!

The benefits of heavy training are legion. So if you really want to build an attractive physique that hits all the proportions of an ideal male body, you need to be lifting near-maximal loads at least once per week. 

Take home: lift heavy, get hard. Wait, what?