Lift Heavy and Fast for Explosive Gains

Author: Tommy Leung | 08/20/2008 | Fitness, Muscle Building, Strength Training

Lift heavy and fast? Theoretically, it is impossible. Your body takes more time to gather the resources required to move a heavy weight than it does a light weight. However, if you were able to lift a heavy weight fast, you would theoretically get phenomenal results in the shortest amount of time.

Since you can’t really lift heavy and fast, we’ll have to use a trick that is almost the same. The benefits is not something to ignore. This article talks about this particular trick and a handful of others. The idea behind lifting heavy and fast is to lift heavy and then immediately lift fast. This is actually very similar to the concept of drop sets except you aren’t aiming to lift to failure and then going to a lower weight.

To use the heavy and fast trick, you’ll want to use a weight that you can lift about 5 times without going to failure. Immediately after the 5 reps, you will do an explosive exercise targeting the same muscle. If you started with a bench press, you could follow with plyo-pushups or some other weight that will allow you to lift fast.

You can do this with any muscle or muscle group. You just need a heavy regular lift and an explosive move to immediately follow it with.

By Tommy Leung