Do you want to get big, get strong or both? Whatever your answer, one of the most important elements of the process is lifting heavy. The actual amount you lift and the style you lift it in will vary depending on your goals but if you are not regularly lifting “heavy,” it is highly unlikely that you will get the results you want.
Heavy is a relative term and the weights that you will use for a particular exercise will change depending on your goals, body structure and training experience. If you are relatively new to lifting or have an injury (when training the injured area,) don’t think about heavy – It’s not appropriate. If you want to build size, you might occasionally use training systems that mean “heavy” might not be a lot of weight but for the most part you should be lifting “heavy” on a regular basis.
It is important to realise that when training for size and strength, you don’t have to go heavy with low reps every training session. Implementing a method of periodisation is a great way to get the benefits of going heavy without too much wear and tear.