The Five Reasons to Use Lighter Weights

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The Five Reasons to Use Lighter Weights
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• Many people go to the gym and think that the goal
  is to lift the heaviest weight they possibly can,
  regardless of what it takes, what it does to
  their body, and even how it looks to others
  watching.  The reality is that lifting heavy
  gives the exact opposite result than what you are
  looking for. There are five important things to
  consider before going to the gym and stacking up
  those plates. For these five reasons, please use
  lighter weights.

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Reason 1 You look ridiculous.

• You may be under the false assumption that
  lifting those big, heavy weights makes you look
  tough.  Instead, when you have poor form, contort
  your face and every other part of your body in
  order to lift those weights, you look quite
  silly.  Lifting heavy weights without keeping
  proper form is giving you the opposite of the
  result you are looking for.

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Reason 2 You have hurt yourself before doing
this and you will do it again.

• Lifting heavy not only makes you look silly, but
  it is also guaranteed to cause injuries.  When
  one lifts weights that are heavier than the
  muscles can handle, the body has no choice but to
  recruit additional muscle groups from other parts
  of the body, using them in whatever way possible
  in order to lift that weight.  Unfortunately,
  this typically results in minor and even major
  injuries, including but not limited to stretches,
  tears, hernias, and even breaks.  Of course, not
  only are injuries painful and bad for your
  health, but they also keep you out of the gym,
  meaning that you are further from the goal than
  if you had just lifted weights that are within
  your range.

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Reason 3 Isolation matters.

• Most people who use weights that are heavier than
  they can comfortably handle typically divide the
  work done amongst multiple muscle groups.  What
  this does is it actually lowers the overall
  weight capacity by the muscle you are attempting
  to isolate.  In many cases, you can increase the
  pressure on a specific muscle, such as the chest,
  by decreasing the weight by 25.  While this may
  seem counterintuitive, decreasing the weight by
  this amount means that your body no longer has to
  struggle and it no longer recruits your shoulder
  muscles and other muscle groups that would
  otherwise be doing more than half of the work.

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Reason 4  You are lifting less total weight by
the time you leave the gym.

• When you push yourself too much and attempt to
  lift weights that are simply too heavy for you,
  you are going to fatigue more easily and you are
  undoubtedly going to do fewer repetitions.  This
  means that by the time you leave the gym after
  your workout, even though you were lifting
  heavier weights, you have actually lifted less
  total weight, which means you have had less of an
  overall workout.  This is not to say that you
  should lift extremely light weights.  The point
  is to push your muscles to their limit without
  going over the amount that a certain muscle group
  can handle in isolation.

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Reason 5 You will never learn proper form using
extremely heavy weights.   

• By using heavy weights, you make it almost
  impossible for your body and mind to learn to
  move in a manner that produces the most force
  with the least effort and you will not develop
  that critical muscle-mind connection.  Therefore,
  not only does it look ridiculous, but it also
  means that you are not getting as strong as you
  could otherwise get.
• There is no question that in order to grow
  muscles, you must push them, and this requires
  lifting weight that is heavy.  However, the
  heaviest weight you lift should be one that the
  specific muscle group that you are exercising can
  handle in isolation.  If you have to change your
  form, contort your body, and struggle to lift the
  weight, you are getting yourself the opposite
  result.  Focus on having very good form and dont
  be afraid of going heavy as long as the heaviest
  weight you lift is one that you can handle in
  isolation.

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