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Should you handle Heavy or Light Weights to get Results 

This question has been asked for years now from every bodybuilder, fitness competitor, and athlete in every sport.

In over 40 years of training and training  with athletes I have seen it all.  From bodybuilders and athletes doing Max lifts of 1-3 reps in almost every workout to some huge athletes doing sets of benches with 135 lbs, but doing every rep as slow, controlled and with as perfect form was possible.   

So there is a wide variety of different philosophies out there on what you should be doing for the best results.  So here are some initial tips on what to do:

• Do not got for max lifts more than once a week 
• DO NOT CHEAT ON YOUR LIFTS AND USE BAD FORM
• Do not use so light a weight that you are not straining at all to finish your set
• Do not lift heavy all the time - it will be to hard on your joints 
• Throw a high rep - light weight day in your routine every two weeks.   

Also do not overtrain!    If you are constantly tired and dragging then you are not going to be making any gains either.  Take a day or two off or better yet do some cross training.

Speaking of cross training I always do some form of cross - sport training.   My routine includes 

• Tennis - I am ranked player and coach
• Sprints -  Agility drills - LOVE THEM
• Jiu Jitsu - wrestling -  a great way to get strong, flexible, and have fun
• Hiking -  we have a ton of great hiking trails here

Now all of these activities burn calories, work my fast twitch muscles,  work my core,  and build explosive muscles density.   I LIKE to eat and so by cross training I am not eating dry chicken breasts and dry salads which i did when I was bodybuilding and had stopped cross training.  Those days are gone forever.  

Now I can eat a healthy diet but sill have carbs when I want to.  AND I do.

My routine is weights -  Monday - Tuesday  - Thursday - Friday and i have a max of 15 -30 seconds between sets.  I KEEP MOVING BETWEEN SETS!   I do anywhere from 4 -10 reps and 3 sets of each exercise. 

REST?  I have heard and believe the saying " you are not ever overtrained you are just under rested" .   You need to have some down time and you need to  have some fun.   Do not ignore your Family.   Get out to a park and hike-  play tennis - basketball-  go bowling - swimming and TAKE EVERYONE!    That means go out and exercise and have fun while you do it. 

Keep track of your weights and try to increase them