Top 5 Reasons You NEED to LIFT HEAVY!! (Important)

  • Published: 17 June 2014
  • Learn how much weight you should lift, when and why in one step by step system

    Knowing how heavy you should lift to see the best muscle building results is a question that needs answering. In this video, I show you the top five reasons why you need to lift heavy weights in order to build muscle fast.

    To start, I think it's important to define what heavy truly is. I believe that heavy weights are those that cause you to fail in the 3 to 8 rep range. I say that knowing that most people don't ever truly fail with weights since they quit the minute they feel discomfort or burning in their muscles during the lift. A well executed heavy set would likely cause you to fail in the 5 to 10 rep range.

    That said, the best way to build muscle is to workout with heavy weights within these rep ranges, but not all the time. When you train heavy, you have to be sure that you allow enough time for recovery between workouts. There is no best weight to lift if you constantly find yourself under recovered every time you hit the gym. The weight you lift becomes irrelevant. So you'll want to be sure that you recuperate between heavy workouts.

    During your heavy workouts however you want to concentrate on overload. There is an old saying that says, if it doesn't challenge you it won't change you. In order to build muscle fast you have to be willing to challenge your muscles. Heavy weight lifting is one of the absolute best ways to do this.

    Beyond that, lifting heavier weights allows you to expose muscle imbalances between your right and left sides and more importantly, lets you correct them. Just like a car that is out of alignment, you truly don't see the problem until you start to drive fast. Same thing applies in your gym workouts. Until you start lifting heavier you won't see the imbalances. As long as you are lifting under control, you will see the compensations and have an opportunity to fix them.

    Lastly, doing workouts with heavy weights allows you to break through training plateaus by using what we call touch-up sets. These brief bouts of heftier loads allows you to bring up your lower end lifting weights. Once you feel how much more effort is needed to lift 20 or 30 more pounds, when you drop back down the original weights feel much much lighter.

    It's muscle building tips like these that have allowed top professional athletes to make the gains that they do with their workouts. These same exact lifting protocols and principles are available now to the non professional athlete in the ATHLEAN-X Training System. You can find this program today at

    For more information on the best weights to lift to build muscle and workouts to build muscle fast, be sure to subscribe to our RUclip channel at
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Comments • 1 333

  • buickmonte
    buickmonte  6 days back

    Lift heavy....get light headed.....your doing something right!!!

    • Charlie Dalziell
      Charlie Dalziell  1 weeks back

      Fatter Jeff looks better than today's Jeff IMO

      • Felton Hunter
        Felton Hunter  2 weeks back

        This IS THE absolute Truth!! I was at a plateau until I started lifting heavy. Now I'm progressing!!

        • brian pajuelo
          brian pajuelo  4 weeks back

          I lifted heavy and developed a bad case of tennis elbow.

          • Louay Kadi
            Louay Kadi  1 months back

            is he natural ?

            • FromBeToReality
              FromBeToReality  1 months back

              THUMBS UP!!!
              then watch!

              "if you don't challenge yourself, you won't change yourself."

              THAT'S EXCELLENT ADVICE FOR SUCCESFUL LIVING, not just fitness training.

              • bodhisattva99
                bodhisattva99  1 months back

                caveat MTOR

                • Lyrical Squad
                  Lyrical Squad  1 months back

                  Just push your limits

                  • fung whyou
                    fung whyou  1 months back

                    #1 reason to lift heavy....because the weights I was lifting last week....ARE TO FAWCKIN LIGHT THIS WEEK

                    • Mitchell M
                      Mitchell M  1 months back

                      I mix it up because sometimes lifting heavy doesn’t work for me where if I do supersets drops light to moderate weight I can feel it more

                      • Az The Drummer
                        Az The Drummer  2 months back

                        I love lifting heavy makes me feel so good

                        • L M
                          L M  2 months back

                          Weird to see Jeff’s body like this. This is chubby for him, lol!

                          • jake snake
                            jake snake  2 months back

                            Thank you seen this video 2 months ago and now im huge. Very nice stragedy

                            • Slinky TV
                              Slinky TV  2 months back

                              Phuck strength lifting. I do as many as it takes with light weights to burn off my fat. Idgaf how much I can lift it doesn’t mean shit outside of the gym, I’d rather look shredded and endure lots of pain than look okay but very strong.

                              • rondovk
                                rondovk  1 months back

                                You are a dumb fuck

                            • RioVaunnI UOENO
                              RioVaunnI UOENO  2 months back

                              My damn elbows wldnt last a day with that 🏋

                              • Willing Candler
                                Willing Candler  2 months back

                                Does Jeff make these videos naked haha?

                                • DWNtoERTH
                                  DWNtoERTH  2 months back

                                  Is this true?

                                  • Kenny 11
                                    Kenny 11  2 months back

                                    Easy principles to follow here

                                    Frequency: how many times you hit the body part for example if u squat 2-3 times a week u have high frequency. This means soreness won’t bother u as much what I mean by this is notice how people complain after leg day and sometimes even avoid it because for the next few days their legs are sore.....well simple answer most body part slits only have u doing 1 leg day lmao (the stupidity of it) it isn’t enough u have to hit the lower body more then 1 day people. people don’t really say “ohhh bro my chest is sore asf I might just skip chest and Triceps” why because they have higher frequency duuuuhhh lol

                                    Volume: sets and reps example 5sets of 5 reps aka the good old 5x5 then we have 3x5 and 8-12x3 and 8-12x4. Example would be squats 5x5 for the day. Volume can also help bring up any weak points also.

                                    Intensity: basically how much are u lifting for that session example if ur 1rep max on bench is 100kg/220lbs and u only do 50kgs then your intensity is only 50% and not enough generally 70% I hear is the point 70 and up, Intensity can also be weight on the bar which is also important lol.

                                    Progressive overload: probably the most important lol. Gradual increase of stress placed on the muscle over a period of time.

                                    I personally follow StrongLifts so we have 3 days a week full body Monday Wensday and Friday
                                    Workout A) Squat, Bench, Barbell Row (I do Pendlay)
                                    Workout B) Squat, Overhead Press, Deadlift
                                    Week one is Workout A,B,A
                                    Week two is Workout B,A,B
                                    In turn I have good amount of frequency, decent volume and usually constant flow of intensity yes I’m a fcking novice lmao.
                                    Edit: I only have 2 assistances exercises Incline BB Bench press and Barbell Bell Curls

                                    • Josh B
                                      Josh B  3 months back

                                      Can dumbbells improve your straight and other bars strength, it's all i have access to.

                                      • jabman549
                                        jabman549  3 months back

                                        if you think 3-8 reps, that's exactly how many you'll do. Do as many as you can, but adjust the weight so it falls in that range. The mind is a tricky thing. 3-8 reps for your mind is probably not your true 3-8 rep weight range. Know where you're at, but never count.

                                        • Youtube biggest TROLL
                                          Youtube biggest TROLL  3 months back

                                          you again. I mean you good at giving out advice but not a good demonstrator. You just talk and talk and don't preform.

                                          • Player 1
                                            Player 1  3 months back

                                            Would a gradual increase not work? Like adding 5lbs a month?

                                            • Player 1
                                              Player 1  3 months back

                                              I currently aim for 10 rep failure

                                          • Solomon S.
                                            Solomon S.  3 months back

                                            These are mostly on point. I tried quite a few programs that these "gurus" put out... I didn't really see results until I got this one-----> @t       Your welcome..

                                            • MrMorlaf
                                              MrMorlaf  3 months back

                                              is this guy an athlete or a scientist??? amazing!

                                              • erez simon
                                                erez simon  3 months back

                                                So.. what the resting times ? 1 min? Or 3 nin? If you lift heavy?

                                              • Conningdale
                                                Conningdale  3 months back

                                                Good advice. Was stuck in a routine for each exercise - one set of 15 reps followed by four sets of 12 reps. If I didn't think I could achieve the 15/12 reps, I simply didn't try and pile on any extra weight. A Mate at the gym told me I had it all wrong and to forget the 15/12 rep mindset. Am now adding weight, and yes, Jeff is right, I'm now lifting much heavier weight. Initially I might only achieve 3, 4 or 5 reps, but these gradually go up to higher numbers and achieve much better results.

                                                • jon l
                                                  jon l  3 months back

                                                  But why does he feel the need to flex his peck every other word?

                                                  • Linda Galvez
                                                    Linda Galvez  3 months back

                                                    “You’re not gonna look like a badass, you’re gonna look like a dumbass” lol 😂 so funny. You must listen to Jeff to avoid looking like a dumb ass! Lol

                                                    • raymon kravagna
                                                      raymon kravagna  4 months back

                                                      Sometimes you can't do 2 more reps!!!

                                                      • Los G
                                                        Los G  4 months back

                                                        Can you build just as much muscle w/machines like you do w/free weights?

                                                        • Juan Cazadore
                                                          Juan Cazadore  4 months back

                                                          There are a lot of opinions on this topic. Bottom line is they both work. It's good mix the two and even better to also throw in body weight exercises as well. It keeps your body guessing and also keeps it from getting boring. A lot of older folks prefer machines to free weights because they're easier on the joints. Hope this helps!

                                                      • bull moose
                                                        bull moose  4 months back

                                                        Leave the grabbers off the bar if you are lifting alone. The weight will come off easier in case of emergency.

                                                        • bull moose
                                                          bull moose  4 months back

                                                          Why don't I get sore when I lift anymore?

                                                          • hassa
                                                            hassa  4 months back

                                                            cuz your bodys used to the style of training

                                                        • Mon-ika
                                                          Mon-ika  4 months back

                                                          " You're not gonna look like a badass, you're gonna look like a dumbass. "

                                                          -Jeff Cavaliere

                                                          • Tamer Said
                                                            Tamer Said  4 months back

                                                            Lift heavy👍🏻💪🏻

                                                            • Dario Spirit
                                                              Dario Spirit  4 months back

                                                              Jeff, thank you for doing what you’re doing and for sharing it with us 😎

                                                              • Christaki
                                                                Christaki  4 months back

                                                                Watching this in 2019 when Jeff is twice the size! 🤯

                                                                • John Nye
                                                                  John Nye  4 months back

                                                                  How many sets at 5 to 10 range

                                                                  • Takeiteasy 2
                                                                    Takeiteasy 2  4 months back

                                                                    Depends on the percentage of your 1rep max. For example if you can do squats 3x5 315lb then doing doing 3x10 225lb sounds ok... Rest between sets 1min to 5min depending on your fatigue. Experiment... You can even do 5x5 5x10 or do a 3x3 heavy and then a 5x10 light...
                                                                    As novice the standard is 3x5 on the heavy compound movements.
                                                                    Check starting strength from Mark Rippetoe.

                                                                • gabikun
                                                                  gabikun  5 months back

                                                                  life saver

                                                                  • Gs_kills G10
                                                                    Gs_kills G10  5 months back

                                                                    293 haters

                                                                    • Chameleon569
                                                                      Chameleon569  5 months back

                                                                      you Dont want to maximise mtor jesus christ! mtor ages you and increases risk of cancers

                                                                      • Josh B
                                                                        Josh B  5 months back

                                                                        One of the best things I ever heard from Jeff on this channel, overload till failure. I took a lot of my lifts from 12 reps down to the 5-8 range with added weight.

                                                                        • Jeff Bouchard
                                                                          Jeff Bouchard  6 months back

                                                                          Sweet bonus tip.

                                                                          • Samuel Adams
                                                                            Samuel Adams  6 months back

                                                                            "You're not gonna look like a badass, you're gonna look like a dumbass."

                                                                            • E M
                                                                              E M  6 months back

                                                                              No clothing at all were used in the making of this video.

                                                                              • Emerald City
                                                                                Emerald City  6 months back

                                                                                Nobody puts their barbells away - not on my watch.

                                                                                • MrBullya
                                                                                  MrBullya  6 months back

                                                                                  Can't bench press heavy.. if I can't pick it up, I'm dead. There is no one at the gym at the time I go,

                                                                                  • peapod
                                                                                    peapod  6 months back

                                                                                    Isn't 3-8 too low for reps? Always thought it was 8-12 for size gains? 3-8 is more for strength. Someone help?

                                                                                    • JD Nutrition &Fitness
                                                                                      JD Nutrition &Fitness  5 months back

                                                                                      peapod progressive overload helps you gain muscle and strength ..volume will build muscle if you do 6 to 8 reps with 4 sets for 4 to 5 exercises

                                                                                  • mRkAcHING
                                                                                    mRkAcHING  7 months back

                                                                                    Is this guy making videos in the nude!??