Alternatives to Heavy Weight Lifting

The Subconscious Fat in Lifting Heavy

Mr. Skeptical starts talking before I begin. “Why would anyone not want to lift heavy weights in the gym?”

It’s a rhetorical question because before I can respond, he continues. “I like to show who’s the man in the gym. I like to move big weights around. It shows people who’s boss.”

Sorry readers, that you must put up with such a pompous asshole. Mr. Skeptical reminds me of the steroid-filled gym rats who make videos claiming you have to go heavy with weights to gain muscle mass. It’s bullshit.

Subconscious Fat at 30,000 feet

I say to Mr. Skeptical, “You remind me of a member at Crunch Gym. He was complaining to me about shoulder pain, and I explained how hanging fixes 90-95% of shoulder problems. But he seemed to ignore the advice, so I suggested using bands to get a better and safer workout. But he explained that he was a marine for 25 years and has a reputation to keep up, so he must go heavy with the weights. Mr. Skeptical, you and him should meet. You both seem to have a lot in common.” 

Mr. Skeptical eyes squint at me. “You sound sarcastic right now.”

“What, me sarcastic? Never! I’m not like you.” I roll my eyes.

“Did he intimidate you?”

“No, not at all. He was nice about it, and I thanked him for his military service. But he’s obviously in his late 40s or early 50s, so he should look for alternatives to lifting heavy to avoid injury.”

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Subconscious Fat at 10,000 feet

A straightforward way to go less heavy with weights is to lift slower and only use your body weight. Have you ever tried to do ten push-ups but take 5 seconds to go up and then 5 seconds to go down?

Going slow makes a big difference. It’s more challenging but safer. One can get a good pump, too. Another option is to stop mid-point in the exercise and hold for 5-10 seconds, like when doing a pull-up. See pic below.

Going slow or stopping for a few seconds extends time under tension, which creates more muscle growth. This method is so effective that a trainer named Fredrick Hahn wrote a book in 2003 called The Slow Burn Revolution.

“Is this another book you haven’t read?” Asks Mr. Skeptical.

My jaw tenses up, and murderous thoughts fill my mind. But I take a deep breath and say, “I’m familiar with the slow burn technique. I heard Fredrick Hahn speaking on a podcast and often use slow reps in my training. I don’t need to read the book.”

“You mentioned another book, even showing a picture of it in your last post, which you haven’t read either.”

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Subconscious Fat at Eye-Level

I’m moving on. I’m choosing to ignore Mr. Skeptical.

Doing training fast can be another way to avoid heavy weights and add variety to your workouts. When you incorporate any type of jumping into the workout, it’s called plyometrics. The upside with plyometrics is that it’s excellent for enhancing performance in sports but not ideal for gaining muscle mass.

One plyometric exercise I often do instead of a heavy bench press is clap push-ups. However, you should start carefully and build up to it. Begin with first getting air on your push-ups.

Only after feeling comfortable that you’re getting enough air then try to clap. You want to remember that you want to clap before you start coming down. Otherwise, you may not get your hands underneath you in time. I’d also suggest doing this on soft surfaces like grass, sand, or the thick gym mat I’m using in the picture to avoid wrist or hand injury.

Practical Suggestions and Conclusions

Mr. Skeptical adds, “Well, you can do pat-a-cake with the floor. I’m going to lift my heavy weights.”

Forcing myself to ignore Mr Skeptical’s remark, I remind myself that I need to meditate more.

Going slow in the reps makes sense for anyone at any age. However, going fast and implementing plyometrics should be attempted more carefully. Most of my clients are over the age of 40, so I start any jumping type of exercise cautiously. 

“If you told me to play pat-a-cake with the floor, I’d be insulted. I’d fire you as my trainer.”

I’m so tempted to punch Mr. Skeptical now that I’m going to get up and walk out.

Hello readers. I’m so happy I got Hermann to leave. I’ll always have your back readers, ensuring that if he mentions a book, I’ll always ask if he read it. He’s not going to get away with any bullshit.

Hermann acts like I’m so arrogant, but if he weren’t bothered by it, he wouldn’t leave, would he?

Till next time, remember always to think independently. Be aware. 

P.S. The first Meat Up was a success. See pics below. For those who live in the Miami area, sign up with the following link: next one will be Friday, November 10th, from 6-8 PM at Gaucho Ranch.