The truth about gaining weight and bulk is that it takes a lot more than just lifting weights. Gaining bulk requires the right combination of testosterone, calories and weight lifting. It doesn’t happen by accident and even requires a lot of effort in men. So it’s very unlikely that adding some heavy lifts to your workout will turn you into the Hulk.

There are many benefits to heavy lifting including stimulating the growth of lean muscle. Lean muscle is what helps create a slim, fit body contour. I don’t know anyone who doesn’t want that. Heavy lifting and building lean muscle also increases your metabolism because muscle weight helps you burn more fat. This is because muscles are an active tissue whereas fat isn’t. The more muscle you build the less fat you’ll have. Your metabolism also increases because with more muscle your body burns more calories throughout the day and not just while you’re exercising.

Heavy lifting workouts are also beneficial because they combat boredom at the gym. You don’t have to spend hours on a treadmill to start seeing results and every workout can be different. Plus it’s more of a challenge than just doing cardio so therefore it’s more rewarding.

The top weight lifting exercises are:

• Squats – works the whole lower body
• Deadlift – engages nearly every muscle in the body

Other muscle building exercises include:

• Dips – works the chest, triceps and shoulders as well as core muscles
• Pull-ups – requires a lot of muscle recruitment to perform.

For exercises like dips and pull-ups you’re using your own body weight as the weight. As you progress and get stronger you’re body weight will also increase making the exercise more difficult. You can also add weight to your body using belts, chains, plates, etc.

Before starting any workout it’s important to warm up properly. Heavy lifting is no different and should never be done with a cold body. A cardio warm up with some light stretching is an ideal way to warm up the body. Also doing some light lifts of the lifts you’re going to do that workout will help with your form and will get your body used to the movements.

To start a heavy lifting program you’ll first want to have a professional trainer or weight lifter teach you the proper technique for each lift. Technique is so important in preventing injury. Once you feel comfortable with the movements, you will probably start with very little weight, find your one rep max. This is the maximum weight that you can lift one time only. You’re one rep max has to be a complete lift.

Once you know your one rep max for each lift you’ll be able to start building your strength. Don’t feel you have to find your max lift for each exercise in one day. Work on one lift at a time. A typical weight lifting workout will consist of doing a number of lifts at a percentage of your one rep max. For example, you may want to start with your squat doing 10 sets of 3 reps at 75% of your one rep max. Every couple of weeks redo your one rep max because as your strength improves your max weight will improve as well.

Diet is as important for lifting workouts as it is for cardio workouts. Keep the body hydrated by drinking water before, during and after your workout. For building strength you’ll also want to ensure you’re getting enough calories and lots of protein to help build muscle.