# 2 Heavy Lift

This may seem like a no-brainer, but some people steer clear of trying it. Lifting heavy weights will break down your muscles more than lifting light weights. It will let you see results faster. This doesn’t mean you should try to lift 1,000 pounds and expect anything other than injury.

But, lifting heavy weight relative to what you’re currently lifting will let your muscles grow. Keep your weight under your one rep max, but high enough that you need to rest after three to five reps. This is generally considered the right rep range to optimally increase strength. One of the most beloved variations on this is a 5×5 plan that includes 5 sets of 5 reps. As with every technique, though, it’s important that you don’t sacrifice form for weight.

Make sure the heavy weight you’re going to lift is something you can handle with proper form. If not, you’ll be hurting your results and will inadvertently be doing more harm than good to your progress. Remember, your weight increase should always be something you are comfortable handling. If you can’t handle it, you should dial it back a bit. Just know that you’ll get there eventually.